You know when two ingredients just go together — like peanut butter and jelly, tomato and basil, or apples and cheddar? Personally, I also love the combination of pumpkin and banana, especially in the colder months when you’re starting to bundle up and crave belly-warming foods (like Vegetable Rice Soup).
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I make banana bread all year long (shout out to the brown bananas on my counter), but the addition of pumpkin puree in the fall and winter gives it an extra boost of comfort that can’t be beaten. Not to mention, this is a super easy way to enjoy the nutritional benefits these ingredients have to offer, whether for breakfast, an afternoon snack, or an evening treat.
How to Make Pumpkin Banana Bread Muffins
Making these healthy and flavorful muffins couldn’t be easier. All you have to do is gather your ingredients, gently mix them (without overdoing it), pour your batter into a muffin tin, and bake them until golden brown on the tops and no longer runny in the middle — about 20 minutes.
Once they’re done, remove them from the oven, allow them to cool, and enjoy!
Ingredient Highlights
This recipe uses nutritious ingredients that were carefully chosen for their unique contributions to the end product. Here’s what some of the main players bring to the (muffin) table:
- Bananas: Bananas provide natural sweetness and moisture, reducing the need for a significant amount of added sugar and keeping the muffins soft and tender. Note that the more ripe your bananas are, the more easily they will blend and the sweeter they will be.
- Pumpkin Puree: Pumpkin puree adds seasonal flavor along with a boost of fiber and vitamins A and C, making the muffins nutrient-rich and helping to keep them moist.
- Maple Syrup: As a natural sweetener, maple syrup gives the muffins a touch of caramel-like flavor and adds depth without refined white sugar.
- Egg: The egg helps bind the ingredients, giving the structure of the muffin while adding a bit of protein and healthy fats to the recipe.
- Whole Wheat Flour + Oats: These whole grains add fiber and a hearty texture, keeping the muffins filling and boosting their nutritional profile. Whole grains are important for supporting your digestive health and lowering your risk of cardiovascular disease. Oats contain beta-glucan, a type of soluble fiber known to help lower high cholesterol. Muffins are a great way to incorporate more oats for people who don’t necessarily enjoy oatmeal for breakfast.
- Ground Flax Seed: Ground flaxseed provides omega-3 fatty acids and adds fiber, giving the muffins a nutrient boost and a slightly nutty flavor. It also acts as a binding agent for your batter. For people who don’t eat eggs, you can make a plant-based “egg” for baked goods like muffins by combining 2.5 tablespoons of ground flaxseed with 1 tablespoon of water to make the equivalent of one egg.
- Cinnamon: If there’s any spice that defines fall and winter, it’s cinnamon. Cinnamon adds a warm, comforting aspect that complements the pumpkin and banana, enhancing the overall flavor of the muffins.
- Walnuts or Pecans: Whichever nut you choose (or perhaps both!), each of these brings a satisfying crunch along with heart-healthy omega-3 fats, protein, and a toasty, earthy flavor that complements the sweetness of the muffins. Not a fan of either? You can omit them.
Ways to Serve These Muffins
Muffins are one of my favorite foods to make and eat because they can be packed with nutrients and enjoyed in so many ways. Whether you want them as a side to a meal, a vehicle for a tasty slather, or an after-dinner nosh, there are plenty of ways you can serve these.
Here are some ideas:
- With coffee or tea: Enjoy a muffin with a warm cup of coffee or tea for a cozy breakfast or snack.
- Warm with nut or seed butter: Slice open a warm muffin and spread almond, cashew, sunflower, or peanut butter for added protein and richness to keep you satiated.
- With yogurt and fresh fruit: Pair a muffin with a side of Greek yogurt and berries for a balanced breakfast.
- Drizzled with honey, agave, or maple syrup: Add a touch of sweetness by drizzling honey or maple syrup over a slightly warmed muffin.
- Crumble over smoothie bowls: You don’t have to eat a muffin like a muffin. Try it crumbled as a topping on smoothie bowls for extra flavor and texture.
- Topped with cream cheese: Spread a thin layer of cream cheese or dairy-free cream cheese for a creamy contrast to the muffin’s texture.
- With a savory complement: Serve alongside scrambled eggs or a veggie omelet for a savory-sweet brunch combo.
- With a side of fruit salad: Pair with sliced fresh apples, berries, and pears for a refreshing, juicy contrast packed with fiber, vitamins, and minerals.
- Toasted with butter: Lightly toast your muffin halves and spread them with a little bit of butter(or non-dairy butter) for a crispy, indulgent treat.
Storage Tips
If you have enough ingredients, consider making a double batch of these muffins and keeping some for later. While you can keep some in an airtight container in the fridge for the week ahead, you can also put some in sealed baggies in the freezer to defrost later on.
Pumpkin Banana Bread Muffins
Ingredients
- 3 ea ripe medium bananas
- 3/4 cup pumpkin puree
- 1/3 cup maple syrup
- 1 ea large egg, lightly beaten
- 1 tsp vanilla extract
- 1 1/2 cup whole wheat flour
- 1/2 cup rolled oats
- 2 tbsp ground flax seed
- 1 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp sea salt
- 1/2 tsp ground cinnamon
- 1/2 cup chopped pecans or walnuts
- Cinnamon sugar optional for topping
Instructions
- Preheat the oven to 350 degrees Fahrenheit. Line a standard muffin pan with liners and set aside.
- Peel the bananas and place in a large mixing bowl. Use a fork or potato masher to mash the bananas.
- Stir the pumpkin puree, maple syrup, egg, and vanilla extract into the mashed banana.
- In a separate bowl, stir together the whole wheat flour, oats, flax seed, baking soda, baking powder, salt, and cinnamon.
- Add the dry ingredients to the wet ingredients. Stir until just combined.
- Fold in the nuts.
- To make a cinnamon sugar topping, mix together 2 tablespoons granulated sugar and ¼ teaspoon ground cinnamon.
- Transfer the batter to the muffin pan, filling each muffin tin approximately two-thirds of the way full. Sprinkle the tops of the muffins with the cinnamon sugar or extra chopped pecans, if desired.
Nutrition
Amanda is a pizza loving registered dietitian nutritionist specializing in mindfulness and gut health. She quickly realized that gut health goes beyond the gut; it is also about honoring our gut feelings. She is the creator of The Mindful Gut™ which uses science and strategy to help people improve their gut health.
