Gluten Free Banana Walnut Muffins That’ll Make You Smile

Jump to Recipe

Finding grab and go foods that’s aren’t only good for you but super delicious can be a challenge sometimes. Sometimes they are loaded with sugar or ingredients you can’t pronounce. These muffins come together so quick in your food processor. Nutrient dense and super yummy, these are sure to be a crowd pleaser for you and your family.

Muffins are one of my favorite snacks to have available in our cabin. Click here to read our off grid story. I can load them up with so many good-for-you ingredients with the convenience of being able to grab one on your way out the door, on your way to sit down to nurse your baby, or going camping for the weekend. Think of the times you’d grab a granola bar, and go for these instead. Easily packable for school lunches or meal prepping them in the beginning of the week. I always have muffins either on the counter or sitting in the fridge to grab for a quick snack.

Loaded with so many wonderful ingredients, naturally gluten free from the oats, sweetened with natural sugar from syrup, moist from the bananas, and so many nutrient dense additives such as hemp hearts, chia seeds, and ground flaxseed. These muffins will help keep you fuller longer and help give you the energy you need to keep going throughout the day.

Why oats?

Oat flour, made by blending quick or rolled oats in a food processor or blender, is gluten-free and packed with protein, healthy fats, fiber, and antioxidants. It keeps you fuller for longer and is a heart-healthy, affordable, and easily accessible alternative to purchasing pre-made oat flour. Save money and make your own oat flour by simply blending raw oats.

Why flaxseed?

Flaxseed is an excellent pantry staple. Jam packed with omega 3 fatty acids, loaded with vitamins such as magnesium, zinc, and iron, just to name a few. Rich in fiber, may stabilize blood sugar levels and promote blood sugar control. Flaxseed is super versatile. Add to your yogurt, smoothies, or granola. Need an egg in a recipe ? Use flax instead! Great in pancakes, meatloaf, or even meatballs.

Why chia seeds?

Chia seeds are a versatile and nutritious addition to your pantry. They are packed with antioxidants, vitamins, calcium, magnesium, iron, fiber, and omega-3 fatty acids. These tiny seeds are easy to incorporate into any meal, whether it’s a salad, granola, meat loaf, yogurt, or smoothie. With a neutral flavor, they provide texture without overpowering other flavors.

Why hemp hearts ?

Hemp hearts are a highly nutritious pantry staple to keep on hand, along with chia seeds and flaxseeds. They are rich in protein, vitamins, and omega-3 and 6 fatty acids, making them great for both heart and brain health. They have a neutral taste and a delicious texture, making them an easy addition to meals like yogurt, granola, meatballs, or as a sprinkle on salads.

Needless to say, I’m in love with the Trifecta of flax, chia, and hemp hearts. Easy to sneak in just able any recipe and great for you!

Why add butternut squash ?

Totally an optional ingredient but I highly recommend because butternut squash is high in vitamin A,C, and magnesium. Butternut squash has a beautiful bright orange color and provides great moisture to the muffins, alongside the bananas. Just peel your squash, boil, and mash into a pure. Feel free to freeze the remaining squash for the next recipe or try in my butternut squash muffin recipe. It’s one of those ingredients your kids won’t even realize is in these delicious muffins.


Ensure you utilize ripe bananas that are overripe for the best results. Your muffins will turn out moister and with a sweeter taste. To determine if your bananas are ready, look for the presence of brown spots on the surface and a dark brown, thin stem.

How to make

Prep your squash. Boil or roast, mash and set aside to cool. Feel free to eat the rest for dinner or freeze in your freezer for another recipe.

To your food processor or blender add your dry ingredients:  oats, chia seed, flax seed, hemp hearts, cinnamon, baking soda, salt, and walnuts. 

Blend on high for about a minute or two until oats have become a fine flour. 

Transfer to a large mixing bowl.

To the bowl, add your wet ingredients

eggs, milk, vanilla, oil and syrup.

Add in the bananas. Mash with a fork. 

Fold in the squash.

Add to your muffin tins.

Bake then let cool before eating.




Feel free to make this dairy-free by using a plant-based milk. Macadamia and almond milk work well, you can also try oat milk or any other plant-based option. The result will be delicious no matter what.


Don’t have coconut oil? Feel free to use a high heat neutral oil. I have tried almond oil and loved it. Could also sub for olive if you prefer that flavor profile. Even melted butter would be delicious 

This post contains affiliate links which means I make a small commission at no additional cost to you.

Ninja Food Processor –

Silicone Baking Cups –

Flaxseed –

Chia Seeds –

Hemp Seeds –

Nesting Bowl Set –

Organic Coconut Oil –



Let’s Stay in Touch!

We don’t spam!


Leave a Reply

%d bloggers like this: