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

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

this recipe!

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

• 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
• 1-1/4 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)

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.

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.

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.

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!

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