Flourless Tropical Muffins

Flourless Tropical Muffins | cookeatbehealthy.com

This has been a weird winter.  We’ve had a few cold snaps, but on the whole it’s been warmer than usual.  When it reaches the mid 40’s for high temperatures in the middle of January – in the middle of Iowa – we know it’s an unusually warm winter!  We’ve had one or two decent snows, but mostly our precipitation has fallen as ice (waaaaaay worse than snow) or as rain!  It’s also been gloomy and foggy and just plain blah this month!  Now don’t get me wrong…I’m not a fan of the snow per say – but I’m also not a fan of this gloominess!  Honestly, though it pains me to say it, I’d rather have things slightly colder and snowier if we could get some sun as part of the deal!

Flourless Tropical Muffins | cookeatbehealthy.com

Personally I think the ideal solution to my mid-winter doldrums would be to jet off to Hawaii or Florida!!!  But since that doesn’t seem to be in the cards (can you say college tuition payments?), I’m making do with what I have here and baking up a sweet and tasty – yet still healthy – batch of Tropical Muffins!  If I can’t actually BE in the tropics, at least I can treat myself to muffins baked with the flavor of the tropics in mind!

Flourless Tropical Muffins | cookeatbehealthy.com

This recipe started with a couple of over-ripe bananas that I wanted to use in some sort of muffin.  I like to use bananas not only because they taste fantastic, but aslo because they’re naturally sweet which makes baking sans refined sugar so much easier!  Several months ago I made Flourless Banana Berry Muffins from oats instead of flour and I really like them, so I went back to that recipe for inspiration and used old fashioned oats ground in the blender in place of flour.  The sweetness in these muffins comes not only from the bananas, but also from pineapple, dried cherries, coconut, and honey.  They’re simple to put together because the batter is mixed in the blender, then stirred together with the fruits and nuts in a separate bowl. The crunchy topping is tossed together and sprinkled on top of the muffins before baking.  Once the centers are baked, and the topping is brown and crispy, the muffins are removed and set aside to cool.  

Flourless Tropical Muffins | cookeatbehealthy.com

I like them either fresh and still warm from the oven, or about 2 or 3 days old…I know…weird like our winter! 😜  Let me explain…when they first come out of the oven they are warm and tender, the coconut topping is crispy, and they smell divine!  Then about 2 days later the topping is no longer crispy, but the muffins have become dense and moist, and somehow the flavors have even deepened and developed.  Gah…I just can’t decide whether I like fresh or 2 day old muffins the best!  Luckily we can enjoy them both ways!  Whip some up for weekend brunch, then save the rest for weekday breakfasts or a mid-afternoon snack with a cup of tea! 

Flourless Tropical Muffins | cookeatbehealthy.com

So if you’re suffering from the mid-winter blues like I am, make yourself some of these Flourless Tropical Muffins and dream of sandy beaches and warm ocean breezes!  And chin up…only 53 more days until Spring!

Flourless Tropical Muffins
Serves 15
Beat the winter doldrums with fresh-from-the-oven muffins loaded with tropical flavors!
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
277 calories
32 g
25 g
15 g
7 g
8 g
86 g
134 g
10 g
0 g
5 g
Nutrition Facts
Serving Size
86g
Servings
15
Amount Per Serving
Calories 277
Calories from Fat 124
% Daily Value *
Total Fat 15g
23%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 25mg
8%
Sodium 134mg
6%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
22%
Sugars 10g
Protein 7g
Vitamin A
2%
Vitamin C
11%
Calcium
5%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Muffins
  1. 2 1/2 cups old fashioned oats
  2. 2 very ripe bananas
  3. 2 eggs
  4. 3 tbsp unrefined coconut oil, melted
  5. 1/4 cup honey
  6. 1 orange ~ zest and juice
  7. 1 tsp vanilla extract
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
  12. 1 tsp poppy seeds
  13. 1 can crushed pineapple, undrained ~ 8 ozs.
  14. 1/2 cup chopped pecans
  15. 1/2 cup unsweetened coconut
  16. 1/4 cup chopped dried cherries
For the Topping
  1. 1 tbsp unrefined coconut oil, melted
  2. 1 tbsp honey
  3. Dash cinnamon
  4. 2/3 cup unsweetened coconut
  5. 1/4 cup chopped pecans
  6. 1/4 cup old fashioned oats
Instructions
  1. Preheat oven to 350 degrees Farenheit.
  2. Combine muffin topping ingredients in a small bowl, stir to combine, and set aside.
  3. Place 15 muffin liners in muffin tins and set aside.
  4. In a large mixing bowl combine 1/2 cup chopped pecans, cherries, 1/2 cup coconut, pineapple, and poppy seeds. Set aside.
  5. Grind oats in blender until fine and resembling flour.
  6. Add eggs, bananas, 3 tbsp coconut oil, orange zest and juice, 1/4 cup honey, vanilla, baking powder, baking soda, salt, 1/2 tsp cinnamon, and poppy seeds. Blend until well combined.
  7. Pour batter over fruit and nuts in large mixing bowl and stir to combine.
  8. Evenly distribute muffin batter among 15 muffin liners.
  9. Place an even portion of topping mixture on each muffin.
  10. Place in oven and bake 22-25 minutes until the centers test done, and the coconut is crispy and golden brown.
  11. Remove from oven, cool in baking pans for about 5 minutes, then remove to cooking rack to cool completely.
  12. Store in air tight container for up to 5 days.
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calories
277
fat
15g
protein
7g
carbs
32g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Flourless Banana Berry Muffins

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

I have a real weakness for blueberries in general, and for blueberry muffins, specifically!  I mean who doesn’t love plump and juicy purple blueberries?!?  I enjoy them in smoothies, on granola, in salads, and out of hand, but nothing satisfies my blueberry craving like a muffin!  I think it’s the combination of the sweet batter baked up all warm and fresh, with the burst of juicy flavor from the blueberries that hit all the right notes for me!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

When my husband and I were first married and we’d come to my hometown for a visit, my dad always took us to breakfast at Perkins the last morning we were I town.  While Perkins is far from my favorite restaurant, I do have to say they serve some pretty darn delicious muffins.  And of all the variety of flavors they offer, the blueberry are by far the best!  My husband always asked the waitress what kinds they served and she’d name off several, and then he’d order blueberry anyway…..every.single.time!  🙃   There’s something so wonderful about the juicy plumpness of blueberries in a tender cakey muffin that always takes me back to those breakfasts with my dad.  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Dad’s been gone over 16 years, but if he were still alive I’m sure we’d still be enjoying muffins together, only from my kitchen these days rather than from a restaurant!  I love how certain foods, or even the scent of a food can evoke memories of a person or event.  ❤️  So today’s recipe is a nod to my dad and those breakfasts we shared with him so many years ago!

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Now you might be wondering how blueberry muffins can possibly be a part of my Cook Eat Be Healthy lifestyle.  They work for me because I’ve turned the traditional muffin recipe loaded with sugar, flour, and butter on it’s ear and come up with a much healthier version that still tastes just as decadent, but doesn’t compromise my healthfulness standards! I’ve substituted old-fashioned oats for flour, banana and honey for sugar, and coconut oil for the butter.  I’ve even topped them with a oat and walnut crumble sweetened with maple syrup!  These are some seriously delicious muffins, and unless you tell your friends and family they will never even suspect they are a “healthified” version!

Flourless Banana Berry Muffins | cookeatbehealthy.com

The ingredient list for these muffins is pretty basic – in fact you probably already have everything in your pantry and fridge with the possible exception of the blueberries and the disgustingly ripe bananas!  Typically I wouldn’t come near those bananas with a 10 foot pole, but for this recipe I want not only the sweetness, but also the texture of over ripe bananas.  You’ll need old-fashioned oats, eggs, 2 bananas, blueberries, coconut oil, baking powder, baking soda, vanilla, honey, cinnamon, walnuts, and maple syrup.

Tip: You can easily substitute frozen blueberries for fresh in this recipe, just be sure to use them directly from the freezer.  DO NOT thaw them first!

The first thing you’ll want to do is stir up the oat and walnut crumble and set it aside while you mix up the muffins.  The muffins come together in no time thanks to the fact that they’re mixed in the blender which does all the work for us!  Start by whizzing the oats until they’re pretty finely ground.  Then it’s just a simple matter of adding everything else EXCEPT the berries and blending until well combined.  You may have to stop and scrape the sides a time or two.

Bonus Tip: After blending the oats, but before adding the other ingredients remove a couple tablespoons of ground oats and coat your berries.  This will help to prevent them from settling at the bottom of the muffins.

Flourless Banana Berry Muffins |cookeatbehealthy.com

Pour the muffin batter over the berries in a large mixing bowl, gently fold together, then distribute evenly among paper lined muffin tins.  I used a regular ice cream scoop to get uniform sized muffins and this recipe yielded 15 muffins.  Top the muffins with the oat and walnut crumble, pop into a 350 degree oven for 28-32 minutes, remove from the oven, and enjoy!

Flourless Banana Berry Muffins | cookeatbehealthy.com Flourless Banana Berry Muffins | cookeatbehealthy.com image

The plain ones are for my walnut hating friend and business partner…we’ve all got people like that in our lives, right?  😉  No worries though – they’re delicious naked too!!!

See how beautiful and delicious they are when they’re fresh from the oven???  YUM!!!  Bake some today – and let the memory making begin for you and your family!  

Flourless Banana Berry Muffins | cookeatbehealthyblog.com

Flourless Banana Berry Muffins
Serves 15
Here's the healthy blueberry muffin recipe you've been looking for!
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Print
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
238 calories
34 g
25 g
10 g
6 g
6 g
91 g
142 g
12 g
0 g
3 g
Nutrition Facts
Serving Size
91g
Servings
15
Amount Per Serving
Calories 238
Calories from Fat 83
% Daily Value *
Total Fat 10g
15%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 25mg
8%
Sodium 142mg
6%
Total Carbohydrates 34g
11%
Dietary Fiber 4g
17%
Sugars 12g
Protein 6g
Vitamin A
1%
Vitamin C
3%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the muffins
  1. 2 1/4 cups old fashioned oats
  2. 2 cups fresh (or frozen) blueberries
  3. 2 very ripe bananas
  4. 2 eggs
  5. 1/3 cup coconut oil
  6. 1/4 cup honey
  7. 1 tsp vanilla
  8. 1 tsp baking powder
  9. 1/2 tsp baking soda
  10. 1/2 tsp salt
  11. 1/2 tsp cinnamon
For the Oat & Walnut Crumble Topping
  1. 1/4 cup chopped walnuts
  2. 1/2 cup old fashioned oats
  3. 1 tbsp coconut oil
  4. 1/4 cup real maple syrup
  5. 1/4 tsp cinnamon
  6. Pinch of salt
For the Oat & Walnut Crumble Topping
  1. In a small bowl, stir the walnuts, 1/2 cup oats, 1 tbsp coconut oil, maple syrup, 1/4 tsp cinnamon, and pinch of salt with a fork until well combined. Set aside.
For the Muffins
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place 2 1/4 cup oats in blender pitcher and pulse a few times until the oats resemble coarse flour.
  3. Remove 2 tbsp of ground oats and toss with blueberries in large mixing bowl to coat.
  4. To the rest of the ground oats add all the remaining muffin ingredients, except the blueberries.
  5. Blend on low until well combined, stopping and scraping sides of pitcher a few times as needed.
  6. Pour muffin batter over berries in mixing bowl and fold together gently until the berries are evenly distributed in the muffin batter.
  7. Line a muffin tin with paper liners and fill each liner about 2/3 full. I find an ice cream scoop is the perfect amount.
  8. Sprinkle Oat & Walnut Crumble over the unbaked muffins, pressing it in just slightly to ensure it adheres to the muffins while baking.
  9. Place muffin tins in preheated oven and bake 28-32 minutes until golden, and toothpick inserted in center comes out clean.
  10. Remove from oven and cool in pans 3-5 minutes, then remove from baking pans and continue to cool on wire rack.
  11. Store in a covered container.
Notes
  1. These are best enjoyed within a few days, or frozen to enjoy another time!
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calories
238
fat
10g
protein
6g
carbs
34g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/