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AIP Banana Muffins (Egg-Free, Nut-Free, Vegan)

AIP Banana Muffins top view, close up.
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These AIP Banana Muffins are egg-free, nut-free and vegan! Cassava flour, tigernut flour and mashed banana combine for the perfect taste and texture. Enjoy them for breakfast or as a snack any time of day.

I have been working very long and hard to come up with the perfect AIP Banana Muffin recipe and I have finally figured it out! While I already have a favorite paleo version of banana muffins with this recipe for Paleo Banana Bread Muffins, I wanted to develop a recipe that is AIP-compliant. Even if you aren’t following AIP, you may have a nut allergy. Or an egg allergy. Or, for my vegan readers, you may want a banana muffin recipe that doesn’t use any animal products.

Well, my friends, I am happy to report that I have developed a muffin recipe that will satisfy you all!

These AIP Banana Muffins are unlike so many AIP muffin recipes. So many other AIP muffin recipes I’ve tried are either gooey on the inside and burnt on the outside, or dry and crumbly. But these Banana Muffins are neither! They’re moist, but not gooey. And they’re textured, but not gritty or dry. And they do it all without eggs or even gelatin!

Plus, they only require 9 ingredients! Hallelujah!

AIP Banana Muffin Ingredients

So what do you need for AIP Banana Muffins, you ask? Just a few AIP pantry staples, of course!

How to make AIP Banana Muffins

Y’all should know by now that I’m a lazy cook. The easier the recipe, the better. I love cooking, and I love delicious homemade recipes. But I hate recipes with a million steps. And I hate dirtying a bunch of different dishes, just for one recipe. And I despise the cleanup.

Unfortunately, baking is notorious for all those things. Especially AIP baking. So, I tried to keep this recipe as simple as possible. Not only does it have minimal ingredients; it has minimal steps, and minimal dishes. Yay!

OK, step one is to preheat your oven to 350°F and line a 12-cup muffin pan with liners or grease well with extra oil.

Then, mash your ripe bananas well with a potato masher or fork. Measure to make sure it is about 2 cups (if it’s a tiny bit shy, or a tiny bit over 2 cups, don’t worry too much about it).

Next, combine the mashed banana with all the other ingredients, except the walnuts. Mix well with a spatula.

Pro tip: for dense AIP flours (like cassava and tigernut), measure by scooping with a spoon into your measuring cup and then leveling off. If you just stick your measuring cup directly into the flour bag and scoop, the flour gets packed down too much and makes for a dense or dry end product.

All ingredients for AIP Banana Muffins in a bowl, ready to mix.

If using walnuts, fold them into the batter, reserving a little to top the muffins, if desired.

Portion the batter into muffin cups and top with reserved walnuts, if using. Bake at 350°F for 35-40 minutes, or until a toothpick inserted into the muffins comes out mostly clean.

AIP Banana Muffins just before baking.

Allow to cool completely on a rack, or enjoy once cooled to your favorite temperature. I usually can’t control myself and eat a muffin straight from the hot pan.

AIP Banana Muffins top view.

Store any leftovers in an airtight container. They’ll last on the counter for up to 5 days, or in the freezer for a few months.

To me, they taste best when warmed in a toaster oven (or microwave, if you’re impatient), but they are still delicious at room temperature.

For a well-balanced AIP meal, serve a muffin with a protein and vegetable.

If you try these, please let me know how it goes in the comments and give it a rating!

AIP Banana Muffins close up.
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AIP Banana Muffins top view, close up.

AIP Banana Muffins (Egg-Free, Nut-Free, Vegan)

  • Author: Andrea
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American
  • Diet: Gluten Free

Description

These AIP Banana Muffins are egg-free, nut-free and vegan! Cassava flour, tigernut flour and mashed banana combine for the perfect taste and texture. Enjoy them for breakfast or as a snack any time of day.


Ingredients

Scale

2 cups mashed ripe banana (about 4 medium)

1/2 cup avocado oil (or olive oil)

1/2 cup maple syrup

2/3 cup cassava flour*

1 cup tiger nut flour*

11/4 tsp baking soda

1/2 tsp cream of tartar

3/4 tsp sea salt

2 tsp cinnamon

2/3 cup chopped walnuts (optional) (AIP reintro)


Instructions

Preheat your oven to 350°F and line a 12-cup muffin pan with liners or grease well with extra oil.

Mash bananas well with a potato masher or fork. Measure to make sure it is about 2 cups.

Combine mashed banana with all other ingredients*, except walnuts, and mix well with a spatula.

If using walnuts, fold them into the batter, reserving a little to top the muffins, if desired.

Portion batter into muffin cups and top with reserved walnuts. Bake at 350°F for 35-40 minutes, or until a toothpick inserted into the muffins comes out mostly clean.

Allow to cool completely on a rack, or enjoy once cooled to your liking.



Notes

*For dense AIP flours (like cassava and tigernut), measure by scooping with a spoon into your measuring cup and then leveling off. If you just stick your measuring cup directly into the bag and scoop, the flour gets packed down too much and makes for a dense or dry end product.

Store in an airtight container on the counter for up to 5 days, or in the freezer for a few months.

Best when warmed in a toaster oven or microwave, but can also be enjoyed at room temperature.

Combine with a protein and vegetable for a complete meal.

All nutrition information is an estimate, only, using an online nutrition calculator.


Nutrition

  • Serving Size: 1 muffin
  • Calories: 141
  • Fat: 6g
  • Carbohydrates: 22.1g
  • Fiber: 3g
  • Protein: 22.4g

Keywords: aip, muffins, banana bread

These AIP Banana Muffins are egg-free, nut-free and vegan! Cassava flour, tigernut flour and mashed banana combine for the perfect taste and texture. Enjoy them for breakfast or as a snack any time of day. | Hurried Health Nut #aip #banana #muffins #nutfree #eggfree #vegan
Medical Disclaimer: None of the ideas presented on this website, programs, or services are intended to replace medical advice of any kind. I am not a doctor, and reading this content does not form a doctor/patient relationship. The information provided here has not been evaluated by the U.S. Food and Drug Administration, and is not intended to diagnose, treat, cure, or prevent any disease, condition or illness. For more information, please see the full medical disclaimer, here.

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18 Comments

  • Reply
    Cayla
    September 24, 2021 at 5:21 pm

    I make these every week! So good, thank you.

    • Reply
      Andrea
      September 25, 2021 at 11:23 am

      Thanks, Cayla! I’m glad you love them!

  • Reply
    Stephanie
    October 7, 2021 at 11:59 am

    These muffins are so tasty with an excellent consistency! I did decrease the avocado oil in half and subbed the other half with applesauce. I also added a teaspoon of ground mace (which is the AIP compliant substitute for nutmeg)
    Thank you for sharing this really great recipe!

    • Reply
      Andrea
      October 10, 2021 at 3:13 pm

      Thank you for your comment and rating, Stephanie! I’m glad you liked these muffins!

  • Reply
    Hilary
    November 4, 2021 at 6:42 am

    These muffins are delicious. It is so hard to find a good AIP baked good recipe but these are fantastic! Looking forward to trying your pumpkin muffins too 🙂

    • Reply
      Andrea
      November 4, 2021 at 12:36 pm

      Thank you, Hilary!

  • Reply
    M
    December 8, 2021 at 4:02 pm

    I’m a long time gluten free baker and these are one of the best I’ve tried. Great job!!! The pro tip about the flours was great. Sometimes our baked goods are denser than we’d like and it never crossed my mind to spoon it to measure.

    • Reply
      Andrea
      December 9, 2021 at 10:45 am

      Thank you so much!

      • Reply
        Daisy
        December 16, 2021 at 5:28 pm

        After trying over a dozen different AIP muffins throughout our food journey. This recipe has been The Best Muffin Ever!!!!! These are absolutely delicious. I was hoping to make them again with almond flour as we are starting to introduce nuts into our life. I know that most gluten free flours don’t work the same. But in your experience, do you think almond flour can replace tigernut/ cassava blend? Thank you so much for this delightful treat.

        • Reply
          Andrea
          December 17, 2021 at 11:54 am

          That makes me so happy! Thank you, Daisy! As for the almond flour, I’m not sure if it would work very well. I think it’s a little bit more dense than tigernut and cassava flours. It might depend on the brand, though. Some are more coarse than others. I think if you can find one that is very light and fluffy, it might work. If you try it, let me know!

  • Reply
    Katie
    January 17, 2022 at 6:41 am

    I’ve made many AIP muffin recipes and this one is absolutely the best. It always comes out fluffy and light. I also have added blueberries, raisins, collagen powder and it always turns out great. I also often decrease the maple syrup and they are still sweet because of the bananas. I make a batch at least once a week to have with breakfast. Thank you!

    • Reply
      Andrea
      January 17, 2022 at 11:53 am

      Love this! Thank you so much for sharing, Katie!

  • Reply
    Bettie
    March 1, 2022 at 5:17 am

    Theses are awesome! I substituted 1/2 a cup of unsweetened applesauce for the maple syrup and they were plenty sweet and moist.

    • Reply
      Andrea
      March 1, 2022 at 11:45 am

      Thank you, Bettie! I’m glad you liked them!

      • Reply
        DD
        May 5, 2022 at 5:34 pm

        Made these twice and they are way too watery. I even omitted the maple syrup completely the second time and they still came out horrible. Waste of ingredients.

        • Reply
          Andrea
          May 6, 2022 at 3:50 pm

          I’m sorry these didn’t turn out for you. I’m not sure what could have gone wrong to make them “watery.” What brand of flours did you use?

  • Reply
    Margot
    April 25, 2022 at 2:32 pm

    Hi! How long can I store these in a Tupperware at room temp?

    • Reply
      Andrea
      April 30, 2022 at 12:35 pm

      I have found that they store well at room temp for up to 5 days. They will store better in the fridge or freezer, though, as they are very moist.

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