These zucchini banana buckwheat muffins are gluten free, dairy free and nut free. They're made with buckwheat flour and only sweetened with bananas! This healthy buckwheat muffin recipe is perfect for breakfast, snacking or packed in lunches.
Is it weird to say these Zucchini Banana Buckwheat Muffins would go perfectly with a glass of milk? Almond or coconut milk, of course 😉
I know that's usually what's said about cookies - nothing better than a cold glass of milk and a fresh plate of chocolate chip cookies. However, these Paleo muffins might even be a better pairing.
What is Buckwheat Flour?
Do you know what buckwheat flour is or what it's derived from?
To be honest, I didn't know it was grain free until last year. I knew buckwheat flour was gluten free, but even that is misleading. The name “buckwheat” actually comes from a Dutch word that means beech wheat. This is in reference to the fruit of the buckwheat that resembles a small beech nut. (1)
So, buckwheat is not related to wheat. But instead, it's a fruit that is closely related to rhubarb. The fruit is dried and ground into a flour. Therefore, it is indeed grain free and Paleo friendly.
This hearty flour has an earthy, nutty taste and ranges from reddish-pink in color to dark brown. Buckwheat is quite nutrient dense as far as baking flours go. It contains fairly high amounts of manganese, copper, magnesium, dietary fiber and phosphorus. In addition, the protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. (2)
Ingredients in Zucchini Buckwheat Muffins
Here's a list of the ingredients you need to make these buckwheat muffins:
- ripe bananas
- vanilla extract
- buckwheat flour
- coconut flour (or tapioca)
- baking powder
- baking soda
The coconut flour is used for texture purposes. However, tapioca flour works as well. With coconut flour, you'll get a more dense muffins, while using tapioca will make the muffins lighter and more airy. Both combinations taste great, just depends on your preference!
How To Make Zucchini Banana Buckwheat Muffins
These healthy buckwheat muffins are made in the food processor. However, a high powered blender would work as well. The reason for blending the ingredients is to get a silky smooth batter.
First, preheat your oven to 350 degrees.
Next, add all ingredients to your food processor.
Blend, stopping to scrape the sides every so often, until the batter is smooth and even in texture.
Next, pour the batter into a lined muffin pan and bake at 350 degrees for 18-20 minutes. This recipe makes one dozen muffins.
Lastly, remove the muffins and cool to room temperature on a cooling rack.
How To Store Zucchini Muffins
These muffins can be kept at room temperature in a sealed container for 2-3 days. However, I recommend storing them in your fridge. They can also be frozen and then reheated in the microwave.
More Recipes Using Buckwheat Flour
If you're looking for more buckwheat recipes I have a few others on my site:
Healthy Zucchini Banana Buckwheat Muffins that are only sweetened with bananas, grain free, nut free and Paleo friendly.
- Preheat oven to 350 degrees F.
- Add all ingredients to food processor or high powered blender. Blend until batter is smooth.
- Pour batter into lined muffin pan.
- Bake at 350 degrees for 18-20 minutes.
- Remove muffins from oven, cool in pan for 5 minutes, then cool on a wire cooling rack to room temperature.
- Best stored in fridge up to one week.
For best results, measure ingredients by weight (when given)
*Coconut flour is added for texture - making these muffins more dense. This ingredient is optional, but necessary to achieve the texture shown in these photos. If you want a lighter, more airy muffin, replace the 2 Tbsp coconut flour with 3 Tbsp arrowroot flour and bake for just 15 minutes. Both results taste wonderful but produce slightly different textures. (I preferred these muffins with coconut flour, but my kids liked them better with arrowroot.)
Keywords: buckwheat muffins, zucchini muffins, paleo muffins, no added sugar, nut free muffins, Paleo breakfast ideas, zucchini banana recipe