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Maple-Sweetened Banana Muffins (Gluten + Grain-Free)

Guilt-free and gluten-free banana muffins that are healthy enough to enjoy for breakfast.

These are the best Banana Muffins and are a great way to use your overripe bananas. Soft, buttery and delicious, they’re easy to make—one bowl, no need for a mixer!

We’ve had so many questions about turning our Banana Bread into muffins, so here you go—your guide to the best banana muffins ever! These muffins are quicker and more convenient than banana bread, easily portable and taste just as good. With half the calories, these muffins serve as a delicious breakfast OR dessert. They have loads of flavor and are sweetened with maple syrup, making them refined sugar-free.

Why overripe bananas?

Brown, overripe bananas are used in banana bread because they’re naturally sweeter, making them perfect for muffins. In the ripening process, the starches in the banana begin to convert to sugar. So don’t throw away those bananas with brown spots. As long as they’re not moldy, there’s no such thing as too-ripe bananas for banana bread.

Can you freeze overripe bananas for later use?

If you have overripe bananas and aren’t ready to use them, toss them in a Ziploc bag with the peel on and freeze them for later. When you’re ready to use them, thaw them completely at room temperature or in the refrigerator overnight. Frozen bananas tend to release more moisture, so you’ll need to peel them and then lightly pat them dry with paper towels to remove excess liquid.

How to mash your banana (four options):

  1. Use a fork to mash pieces of bananas until soft.
  2. Use a potato masher to mash banana until soft.
  3. Put them in a Ziploc bag and squish them to desired consistency.
  4. Add chunks of banana to a stand mixer with the paddle attachment and beat to desired consistency.


If you frequent FULLforLife, you know we’re a huge fan of batch cooking whenever possible. At this point, we make double batches of 75 percent of our recipes to simplify the weeks to come. While the ingredients are out and the dishes are dirty, why not make more to freeze for future breakfasts, snacks and desserts? These delicious muffins are a HUGE hit in our home and something our girls request regularly. If you open up our freezer, you’re bound to find some.

To freeze these banana muffins, let them cool completely, then freeze them in a large Ziploc bag. To eat them, thaw on the counter at room temperature (takes about 45 minutes) OR thaw them in the refrigerator overnight.

Easily customizable

These muffins are a great family recipe because they can be customized to everyone’s liking. If your kiddos love chocolate but you love nuts, top half the muffins with chocolate shavings and the other half with crushed walnuts.

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Maple-Sweetened Banana Muffins (Gluten + Grain-Free)

  • Author: hello@thespotmediagroup.com


These muffins have loads of flavor. The delightful aroma will fill your house and remind you of how your grandma used to bake. The best part—you can enjoy this for a delicious breakfast, dessert or snack. Eat it plain, add chopped walnuts, add chocolate chips, warm it, toast it but most of all—ENJOY it!



Optional Additions:


  1. Preheat oven to 325 degrees and grease a 12-count muffin pan.
  2. In a large bowl, beat the egg, maple syrup and applesauce together with a whisk. Add mashed banana, milk and vanilla. Whisk until combined.
  3. Add the cinnamon, salt, baking soda and arrowroot flour. Mix to combine. Add oat flour and melted oil. Stir to combine. Be careful not to overmix.
  4. If you’re adding in any additions, gently fold them into the batter.
  5. Spoon the batter into each muffin tin, filling them all the way to the top (scooping the batter with a 1/4 cup measuring cup will yield 12 muffins exactly). Lightly sprinkle the top of the batter with cinnamon.
  6. Bake for 26-30 minutes, until a toothpick comes out clean. Typically, if you don’t have any mix-ins, your muffins will be done around 26 minutes; if you add mix-ins, it generally takes a little longer, 28-30 minutes.
  7. Let the muffins cool for 10 minutes. Use a butter knife to loosen the muffins from the pan. Carefully transfer muffins to a wire rack to finish cooling. Enjoy!

Storage Tip

  1. Because these muffins don’t contain refined ingredients or preservatives, they will only last 2 to 3 days at room temperature. Store in the refrigerator for up to 7 days and in the freezer for up to 3 months. You can defrost individual muffins in the refrigerator overnight or by letting them rest at room temperature. Lightly toast and enjoy warm or eat it cold, straight out of the fridge!


We recommend organic ingredients when feasible.

Always check for FfL-friendly ingredients.


Dairy-free: Substitute milk with dairy-free milk such as almond milk.

Vegan: Substitute milk with dairy-free milk such as almond milk. Use a flax or chia egg in place of egg.

  • Category: Recipes
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Hi beautiFULL, We’re Pam and Kalie

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