These yummy Low FODMAP Banana Blueberry Kale Muffins are gluten-free, low in sugar, high in protein and antioxidants…and quite healthy! I tweaked around a bit until they came out moist and light; be sure not to beat the mixture too much. The lactose free yogurt adds to the fluffiness but strict vegetarians can replace it with rice milk.
Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).
They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid. In fact, I think it tastes even moister like this!
Banana BlueberryKale Muffins
- Serves: 12
- Category: Breakfast & Desserts
Ingredients
- 2 large ripe bananas, mashed
- 3 tablespoons 100% pure maple syrup
- 1 teaspoon lemon juice
- 2 large eggs, lightly beaten
- 6 tablespoons walnut oil
- 1 teaspoon vanilla
- 5 tablespoons of lactose free vanilla yogurt
- 3/4 cup quinoa flour
- 1/2 cup brown rice flour
- 1/4 cup buckwheat flour
- 1 teaspoon baking soda
- 2 teaspoons baking powder
- 1 pinch of salt
- 3/4 cup chopped kale
- 1 cup frozen blueberries
Instructions
- Preheat oven to 350F degrees.
- Insert liners in regular size 12 muffin tray.
- In a large mixing bowl, combine bananas, maple syrup, lemon juice and vanilla until smooth.
- Add walnut oil, eggs and yogurt and mix evenly.
- Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
- Mix in kale and blueberries, being careful not to crush the berries (keep the berries frozen but not so that they are bunched together)
- Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly. Make sure the blueberries are fairly distributed!
- Bake for about 28-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
- Remove from oven and let it cool for at least 10 minutes before eating.
- Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.
Brian says
Thanks for posting this recipe – I tried it two weeks ago and I can’t wait to make them again.
They were so moist and delicious – and no guilt. Almost too hard to believe.
Bo Park says
Thanks for your kind feedback! Please keep me posted on how your other dishes turn out!
Matt says
These muffins came out great – moist and delicious. The sweetness of the banana and blueberries really complements the kale. I look forward to sharing the next time I host houseguests!
Bo Park says
Matt, so glad they came out great! I hope your houseguests will enjoy them as well!
Emily Serafin says
These muffins were a great treat and satisfying too. I’m always excited to find a healthy way to make baked goods, and look forward to having these again.
Bo Park says
So pleased to hear that, Emily. Thanks for your feedback!