Flourless Muffins

Flourless Muffins

Nov 12, 2022Domenique Mastronardi

Why you need to make these flourless muffins

  1. They can be baked and in your tummy in 30 minutes MAX. 
  2. You only need one bowl and don’t need to mess with flour. 
  3. There’s no refined carbs, meaning they’re jam packed with nutrients to give you sustained energy. 
  4. They’re gluten and dairy-free!! Bye bloat!
  5. They taste really good and are perfectly sweet. Obviously, they don’t have the same texture as a carb-filled muffin but they are fantastic. 
How are these muffins dairy free?

There is no butter or milk involved! If you wanted to make them banana chocolate chip muffins (yum), just make sure to use dairy-free chocolate chips! I looove Enjoy Life; in fact, I used them in our waffles for the first year of production! 

How the heck can you make gluten-free muffins without gluten-free flour?

Simple: don’t use any flour at all!! I think there’s a common misconception that GF baked goods need GF flour. Personally, I’m not gluten-free, I just prefer not to eat a lot of refined flours altogether. I find they don’t really help with my blood sugar management. 

So, screw the flours altogether!


Meal prep to prevent the afternoon slump 

I literally do not suffer from the afternoon slump. It feels weird saying that because for YEARS I couldn’t focus between 2 and 5pm. It was literally a meme at my work (afternoon NIT aka “nap in truck”) (yes I worked at a construction site and drove a truck lol.)

I credit my energy to a lot of things (hydration, consistent but not excessive movement) but mostly BALANCED BLOOD SUGAR. I balance my blood sugar by eating a good balance of protein, fiber and healthy fats during the day, while not avoiding carbs altogether. 

These muffins are therefore iconic: carbs/fiber from banana, fats and protein from peanut butter. 


When I look at meal prep, I just like to have a few grab-and-go things ready. You don’t need to have everything ready to go, in fact, I don’t recommend it, because I like to have some spontaneity too. It's so easy to make a few snacks ahead of time so you can grab and go when you need to (and avoid spending money on food when you're on the go!). These muffins store perfectly in the fridge until you’re ready to eat.


Why should you use brown bananas?

Most recipes involving bananas will call for over-ripe or brown bananas because that is when they are the sweetest! This recipe doesn't use any sweeteners, so brown bananas are the best. As they ripen, the starches turn into sugar, meaning they will add a natural sweetness to your baking. The softness of the bananas allows for a moist and creamy texture - perfect for baked goods! Brown bananas may look yucky, but they are soo good for your health. Over-ripened bananas are chock full of antioxidants!

** these are gluten and dairy free!!


The Recipe

These muffins are so simple and quick to make. They are amazing for meal prep and keep well in the fridge.


What you’ll need:
  • 2 very ripe bananas (brown is best!)
  • 2 eggs
  • 1 cup peanut butter
  • ½ tsp baking powder
  • 1 tsp vanilla extract


  1. Preheat oven to 400F
  2. In a large bowl, mix all ingredients until combined. Pour into 12 greased muffin tins and bake for 12-15 minutes.
  3. Let cool and enjoy!
They are best kept in the fridge for prolonged freshness!

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