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As a registered dietitian, I don’t just create recipes. I test them again and again to make sure they deliver on both taste and nutrition. These pumpkin banana muffins have quickly become a family (and reader!) favorite, and now it is your turn!
The Best Pumpkin Banana Muffins
In my 10+ years of working with families as a pediatric dietitian, I’ve learned that the best recipes are the ones kids actually eat because all the nutrition in the world doesn’t matter if it ends up on the floor.
My goal is always to make every bite count, and these pumpkin banana muffins do exactly that. Whether you’re serving them to your little one or enjoying one yourself with coffee, you’ll be surprised at how nourishing and delicious they are!
Here’s what others are saying:
“My one and three-year-olds both love these muffins, and I love the protein from the beans and all the good stuff from pumpkin. Another great muffin from Min!”
“I am from South Africa and just made these for my son who refuses to eat any fruits and vegetables… as i type this… he is on his second one”
If you’re looking for more muffins to enjoy this fall (and to use up that leftover pumpkin), try my healthy pumpkin muffins (no banana) and pumpkin oatmeal muffins
Table of Contents
Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- Flour – I love baking with spelt flour because it bakes well and produces light, soft, and moist products while adding fiber and protein. You can also use all-purpose flour or white whole wheat flour.
- Pumpkin – be sure to use canned pumpkin puree, NOT pumpkin pie filling! It’s a great source of vitamin A and fiber. You can also use homemade pumpkin puree.
- Bananas – use overripe bananas with plenty of brown spots.
- Egg – use room temperature egg for best results.
- White beans – you may either be feeling hesitant about this unusual ingredient or excited to try or both! You can use any white beans, such as cannellini or Great northern beans, or garbanzo (or chickpeas). They lend themselves best to baked goods, like these sweet potato cookies.
- Pumpkin spice – Combine ground cinnamon, nutmeg, and ginger. You can also use 1 1/2 teaspoons of pumpkin pie spice instead, if you have it.
- Maple syrup (optional) – for extra sweetness. Refer to “Recipe Tips” section for more suggestions.
Related: Healthy Recipes with Pumpkin Puree
How to Make Pumpkin Banana Muffins
Step 1: In a large bowl, add all the dry ingredients. Stir to evenly combine.
Step 2: In a food processor/blender, add all the wet ingredients. Puree until smooth.
Step 3: Combine the wet ingredients into the dry ingredients and combine everything together. Be careful not to overmix.
Step 4: Spoon batter into muffin cups and bake for 20-25 minutes, until inserted toothpick comes out clean.
Expert Tips
- Use a spoon to scoop the flour into the measuring cup rather than scooping the flour out of the container or bag with your measuring cup. Using the latter method, you could end up with a lot more than what you need.
- Adjust sweetness level. First try the recipe as is. If you desire a sweeter muffin, choose ONE of these options.
- Add 3-4 soaked dates (discard the pit and the soaking liquid) to the blender along with the rest of the wet ingredients
- Add up to 2-4 tablespoons of maple syrup or honey
- Stir in 1/3 cup dried fruits or chocolate chips at the end
- After combining the dry and wet ingredients, do NOT over-mix the muffin batter. Mix lightly with a spatula until just combined. Otherwise, you will end up with dense muffins.
Variations
While delicious as is, if you’d like to invite more texture and fun, here are some add-ins to try:
- Pecans or walnuts (be sure to finely chop for babies)
- Mini chocolate chips
- Dried fruit, such as cranberries, raisins, dates
Serving Suggestions
These soft, moist muffins are great for baby’s breakfast, as an after school snack, or added to your kid’s lunchbox!
While delicious on its own, you can take them up a notch by spreading any of these toppings to boost flavor and nutrition:
- Unsweetened applesauce or other mashed frui
t s, like banana, mango, peach, avocado - Plain whole fat yogurt
- Peanut butter, nut butter, or seed butter
Storage Suggestions
The texture is similar when left out or refrigerated. I will say when refrigerated, the banana flavor becomes more pronounced so the muffins taste sweeter. So I highly recommend refrigerating for up to 5 days.
If you leave at room temperature, the muffins will be good for 1-2 days in an airtight container. You can also freeze for up to 3 months.
Here’s everything you need to know about storing and freezing muffins.
Frequently Asked Questions
You can use all purpose flour or white whole wheat flour, which is what I mainly use. I would not use all whole wheat flour as the muffins will turn out too dense.
Instead, you can use 1 cup all purpose flour and 1/2 cup whole wheat flour. 1:1 gluten free flour or oat flour is an option too, if gluten free. Almond flour will not work.
While I haven’t tried it, many moms have shared that these worked well with flax egg! Combine 1 tablespoons of flaxseed meal (ground flaxseed) and 3 tablespoons of water. Allow the mixture to sit for 8-10 minutes until thickened like gel-like consistency.
One mom suggested using 3 tablespoons of aquafaba (or juice found in canned beans). She said the muffins turned out super moist and fluffy, and she preferred it over the flax egg.
More Healthy Muffin Recipes
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Healthy Pumpkin Banana Muffins
Equipment
Ingredients
Dry Ingredients
- 1 1/2 cup all purpose flour, white whole wheat flour, or spelt flour
- 1 teaspoon baking powder (aluminum-free)
- 1/2 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/4 teaspoon ginger
Wet Ingredients
- 2 medium over ripe banana (240g weighed without the peel)
- 3/4 cup (180g) unsweetened pumpkin puree
- 1 egg, see note
- 1/2 cup (90g) canned white beans, rinsed and drained (look for no or low-salt-added)
- 1 teaspoon vanilla extract
Optional
- 3-4 tablespoons maple syrup or date syrup
- 1/4 cup dried fruits like raisins, chopped dates
- 1/4 cup chopped pecans, walnuts
Instructions
- Preheat oven to 350 degrees Fahrenheit.
- In a large bowl, add all the dry ingredients. Stir to evenly combine.
- In a food processor/blender, add all the wet ingredients. Puree until smooth.
- Combine the wet ingredients into the dry ingredients and combine everything together. Don't overmix.
- Divide batter evenly into a greased, lined or silicone 12-cup muffin pan. Bake for 20-25 minutes, until inserted toothpick comes out clean. Allow the muffins to cool for 3-5 minutes before transferring to a wire rack to cool completely.
Notes
- Add 3-4 soaked dates (discard the pit and the soaking liquid) to the blender along with the rest of the wet ingredients
- Add up to 4 tablespoons of maple syrup or honey
- Stir in 1/3 cup dried fruits or chocolate chips at the end
Excellent recipe! Kiddos love it, and has protein in a muffin so this mom is happy. It’s on constant rotation at our house along with the banana spinach muffins.
Oh I love that! Thank you for sharing!
Wonderful recipe. Came together easily and fun to make with my toddler!
Instead of maple syrup I used honey, and they turned out great. We will make them again!!
Can I leave the beans out?
Yes! You can!
LOVE how quick and simple it is to bake this and it is always a hit in my household.
I have made it without and with maple syrup. Without maple syrup is bland, however I like the taste to it. My kids don’t mind it, however they prefer with the maple syrup. I, also, added semi chocolate chips which gives it a sweeter taste.
Do you think I can substitute the pumpkin with sweet potato that I’ve roasted and mashed?
Absolutely!
Delicious, super moistured, great texture. I was really surprised with the outcome with no fat.
I will check how they last in the fridge or freezer, but really great healthy option!