Posted By Julie on October 14, 2014
Since I’ve been making these muffins several times a week for the past few weeks, it is high time I share it with you!
I know I just got done complaining about microwave baking, but this recipe has been a godsend when I am at a loss for what to feed Nolan, especially for breakfasts, when the grocery store has run out of his favorite (read: only acceptable) flavor of Zing bars. He always eats bacon, but everything else is up in the air, and right now, he is coming down solidly in favor of these nearly instant muffins. Made with bananas, eggs, coconut flour and peanut flour, I can make a batch of four muffins in under 10 minutes, so they are a great protein-rich, last-minute addition to the lunch bag. And of course, if you have more time, I highly recommend baking them in the oven instead!
Nearly Instant Peanut Butter Banana Muffins
If your banana is a smallish one, add a tablespoon or two of your milk of choice (dairy or dairy-free) for extra moisture.
1 large ripe banana
1 large egg
1/2 tsp vanilla extract
1/4 C peanut flour (like Protein Plus)
1 T coconut flour
1 T melted ghee, butter, or coconut oil
1/2 tsp baking powder
1 T sucanat, totally optional
1/4 C chocolate chips
Mash banana and mix with egg, vanilla and oil; stir in peanut flour, coconut flour, baking powder, chocolate chips, and sucanat if using. Divide between 4 silicone muffin cups (1/4 C batter each), 3 small greased ramekins (1/3 C batter ea), or one large greased mug. In my microwave, 4 smallish muffins are cooked through in 3 minutes. If you are uncertain how long to bake your cakes, start with 2 minutes and then do 30 seconds at a time until they are cooked through to your taste. Or preheat your oven and bake at 350F for 25-30 minutes.
Variants: I think this recipe would also work well with applesauce, pumpkin puree or another fruit or veggie mash.
(Another version of peanut flour muffins can be found here; this isn’t the recipe I adapted, but I seem to have lost track of the original mug cake recipe I started from. I’ll update the post if I can track it down.)