These healthy Pumpkin Plantain Muffins are Paleo and Vegan friendly, nut free, grain free and only sweetened with banana. This is an excellent green plantain flour muffin recipe - easy to make and great for a low sugar snack or breakfast.
Green plantain flour is one of my favorite Paleo baking flours. I often use it to make mug cakes, as I find it works well in egg free recipes. And, since I can't currently eat eggs, that's important to me.
Besides my morning mug cakes (guys, I eat them for breakfast way too often), I also use plantain flour in breads, muffins and cookies. Here are a few green plantain flour recipes already on the blog:
- Chewy Gingersnap Plantain Cookies
- Pumpkin Plantain Bread
- Chocolate Chip Plantain Cookies
- Cinnamon Apple Plantain Muffins
I'm sure you've heard of plantains. As, they seem to have gained popularity within recent years. And if you've followed my blog for a while, you'll probably be familiar with a few recently published plantain recipes. But, this healthy plantain muffins recipe uses plantain flour, rather than whole, raw plantains.
Have you heard of plantain flour? Or better question...have you ever baked with it?
What is Plantain Flour?
Plantain flour is made from peeled, dried plantains that are ground up into a fine powder. The plantain flour in this recipe comes from green, unripe plantains. One extra large, green plantain can produce about two cups of plantain flour.
It is the perfect all-purpose flour alternative. (Use ¾ cup plantain flour for every 1 cup all-purpose flour.) In addition, it is completely:
- Gluten free
- Grain free
- Paleo friendly
- Vegan friendly
- Allergy free
Basically, you can't go wrong with plantain flour, as it fits most diets. It's even a great baking flour to use for babies and toddlers! Another plus is that unlike using whole, raw plantains, you don't need a food processor when working with plantain flour. In addition, it has a neutral flavor, making it perfect for any type of cooking or baking.
The only downside to plantain flour is that it is extremely dry. Using it in combination with ingredients such as pumpkin, banana, yogurt, apples sauce, etc. is a must if you want a moist plantain baked good.
Ingredients in Pumpkin Plantain Muffins
Here's what you need to make these Plantain banana muffins:
- one large, ripe banana (yellow with a few brown spots)
- pumpkin puree
- water (or nut milk)
- vanilla extract
- green plantain flour
- ground flax
- pumpkin pie spice
- baking soda
How to Make Pumpkin Plantain Muffins
These healthy Paleo muffins are super easy make.
First, preheat your oven to 350 degrees F.
Next, peel the banana and mash in a large mixing bowl. Add in the remaining ingredients and mix using a spatula - the batter is quite thick.
Let the batter sit for 5 minutes, then scoop it into a silicone lined baking pan. Each muffin is about ¼ cup of batter, making 8-9 muffins.
Place the muffins in the oven and bake at 350 degrees for 25-30 minutes. If you like your muffins slightly under-baked (as shown in these photos), then I recommend 25 minutes.
After baking, remove the muffins from the oven and let them cool in the pan for 10 minutes. Then, transfer them to a wire cooling rack.
These simple plantain muffins are best stored in the fridge up to one week.
Pumpkin Plantain Muffins
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 8-9 muffins 1x
Easy and healthy Pumpkin Plantain Muffins made with green plantain flour and pumpkin puree and sweetened with banana.
- 1 extra large ripe banana (120g peeled)
- ½ cup pumpkin puree
- ½ cup water (or nut milk)
- 1 tsp vanilla extract
- 1 cup green plantain flour, spooned & leveled (133g)
- ¼ cup ground flax (24g)
- 1 tsp cinnamon
- ¾ tsp baking soda
- ½ tsp pumpkin pie spice
- ¼ tsp salt
- Preheat your oven to 350 degrees F.
- Peel the banana and mash in a large mixing bowl. Add in the remaining ingredients and mix using a spatula - the batter is quite thick.
- Let the batter sit for 5 minutes, then scoop it into a silicone lined muffin pan. Each muffin is about ¼ cup of batter, making 8-9 muffins.
- Place the muffins in the oven and bake at 350 degrees for 25-30 minutes. If you like your muffins slightly under-baked (as shown in these photos), then I recommend 25 minutes.
- Remove the muffins from the oven and let them cool in the pan for 10 minutes. Then, transfer them to a wire cooling rack.
- Best stored in the fridge up to one week.
Keywords: muffins, plantain, no added sugar, paleo, vegan, allergy free, snack
These look very yummy! I am going to have to try these!
Thank you! If you love plantains then you'll love these 🙂
Do you sell these. No time!
Haha! Perhaps some day 😉
No sweetener at all? Like maple syrup or honey?
This recipe doesn't call for any sweetener because it uses ripe plantains, which are sweet on their own. If you would like a sweeter muffin, then feel free to add a tablespoon or two of maple syrup, honey or coconut sugar.