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I hope you don’t mind that I’m still in back-to-school mode over here.
A friend of mine recently gave me the idea of making peanut butter & jelly muffins, and I thought it would be a great way to make packing lunches easier than ever! Instead of making a sandwich each day, you make just one batch of these muffins over the weekend and pop one or two into your child’s lunchbox for a fun alternative all week long.
Of course, these aren’t just any muffins– they’re made with sprouted buckwheat flour. Contrary to its name, buckwheat is not at all related to wheat and is actually a fruit seed more closely related rhubarb. So, this flour is not only gluten-free, but it’s also easier to digest and its nutrients are easier to absorb, thanks to the sprouting process. I found this particular flour at Whole Foods and I love the taste of it compared to Bob’s Red Mill, which is darker in color and more bitter in flavor. Texture-wise, the resulting muffins are similar, but the muffins made with the sprouted flour taste so much better! If you can’t easily find sprouted buckwheat flour, try grinding your own raw buckwheat groats for a similar taste and texture. (You can use a Vitamix or more affordable coffee grinder to do this.)
Naturally, I used peanut butter to give these muffins an authentic PB&J taste, but if you’d prefer to keep them peanut-free you could also use almond butter, or even sunflower seed butter for a nut-free alternative. I also kept these muffins egg-free and vegan by using ripe bananas as the binder. The bananas lend a natural sweetness to the mix, so that you only need a small amount of pure maple syrup to sweetened the entire batch.
With fresh raspberries folded in, these muffins really do have a peanut butter and jelly taste without using any refined sugar. I hope you’ll enjoy them!
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Peanut Butter & Jelly Muffins (Gluten-free)
Makes 12 muffins
Ingredients:
3 very ripe bananas, mashed (about 1 cup mashed)
3/4 cup natural peanut butter, or nut butter of choice
3/4 cup sprouted buckwheat flour
1/4 cup pure maple syrup
1/2 teaspoon fine sea salt
1/2 teaspoon baking soda
1 tablespoon raw apple cider vinegar
1 cup fresh raspberries
Directions:
Preheat the oven to 350F and line a standard muffin tin with 12 baking cups. (I use these reusable silicone cups.) In a large mixing bowl use a fork to mash the ripe bananas until they have a puree-like consistency– it’s okay if there are a few lumps. Add in the peanut butter, buckwheat flour, maple syrup, salt, and baking soda and mix well until a sticky batter is created, then stir in the vinegar last. Fold in the fresh raspberries and divide the batter between the 12 muffin cups.
Bake until the centers are firm and the tops begin to crack, about 20 minutes. Cool completely in the pan before serving, and store the muffins in a sealed container in the fridge for up to a week.
Ingredients
- 3 very ripe bananas , mashed (about 1 cup mashed)
- 3/4 cup natural peanut butter , or nut butter of choice
- 3/4 cup sprouted buckwheat flour
- 1/4 cup pure maple syrup
- 1/2 teaspoon fine sea salt
- 1/2 teaspoon baking soda
- 1 tablespoon raw apple cider vinegar
- 1 cup fresh raspberries
Instructions
- Preheat the oven to 350F and line a standard muffin tin with 12 baking cups. (I use these reusable silicone cups.) In a large mixing bowl use a fork to mash the ripe bananas until they have a puree-like consistency-- it's okay if there are a few lumps. Add in the peanut butter, buckwheat flour, maple syrup, salt, and baking soda and mix well until a sticky batter is created, then stir in the vinegar last. Fold in the fresh raspberries and divide the batter between the 12 muffin cups.
- Bake until the centers are firm and the tops begin to crack, about 20 minutes. Cool completely in the pan before serving, and store the muffins in a sealed container in the fridge for up to a week.
Nutrition
Per Serving: Calories: 180, Fat: 9g, Carbohydrates: 21g, Fiber: 3g, Protein: 5g
Note: I have a feeling any fresh fruit would work in these muffins, but the raspberries were the clear winner among my taste testers when compared to a version I made with fresh strawberries. If you’re not vegan, feel free to use honey as a sweetener if you prefer, too.
I totally forgot about this yummy recipe. I made it all the time years ago when you first posted it. The recipe is very forgiving with the flour. My daughter just made a batch, part with oat flour and part with organic whole grain spelt, and they turned out beautifully. The best part is how sweet they taste. It is hard to believe that they get the majority of their sweetness from the bananas!
I enjoyed these muffins. Buckwheat flour is very different, but I wanted to try something healthy, so I tried this. Next time I will double the amount of raspberries. Thank you!
Hi i love your recipes I’ve seen a few people ask what flour to use instead of buckwheat what would you suggest pleasewanted to make these today for my little ones;0)
Would this work with regular buckwheat flour? Thanks
Hi Megan!! I just love your blog, I have made many of your recipes and have enjoyed them all very much!! I have a quick question about this recipe… I have some frozen cherries and I have been contemplating what to do with them. Do you think I could substitute cherries instead of raspberries in this recipe or would that be too weird…? Or maybe you have a better idea of what I could do with the frozen cherries 🙂 I look forward to hearing your thoughts! Thank you!!
I bet that could be good! I haven’t tried frozen cherries in these, so let me know if you do. I also have recipes for a cherry chocolate avocado pudding that uses frozen cherries, and it’s SO GOOD. I don’t like the flavor of avocado, so the cherries help hide that in the pudding. Or the cherry chocolate smoothie recipe here on the blog, too!
We can’t ACV (or other vinegars). Do you know what I could sub with?
What other kind of flour can be substituted for the buckwheat flour?
These look great. However, I really wanted to make your Flourless Banana Peanut Butter Muffins, but the link does not work. It says “FATAL ERROR: out of memory …”
Do you plan on putting that recipe back up? Please do!!
Thank you!!!!
Thanks for letting me know; it should be back up now: https://detoxinista.com/2012/08/flourless-peanut-butter-banana-muffins/
Can I r place the bananas with pumpkin, applesauce or eggs. I cannot stand bananas. I want to make these!
Another great recipe! Seriously don’t know what I would do without your site. I have enjoyed everything I’ve made from the site and your books. My family and our extensive food allergies are forever grateful for your hard work.