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Gluten-Free Banana Protein Muffins

Like many of you, I'm a hard working mama. Most of the time, I feel like I keep the work-life balance in a decent place, doling out my energy and time to whoever needs it most at the moment among family, employees, friends, and dogs. My daughters are confident, happy humans who know they are cherished and adored. But I still have Mom Guilt. 

When my husband is in town, he is the breakfast chef in this house. My girls come upstairs to find their loving dad in the kitchen, ready to whip up anything their little bellies crave. Pancakes on a Tuesday? No problem. Egg sandwich with avocado and cream cheese? Done. Cereal? Never.

But when he's out of town, it's a very different story. I'm upstairs, cramming bags full of running gear, probably while Instagramming whatever soap I'm using in the shower, and my girls are on their own. They forage like little chipmunks in the kitchen and find enough scraps to get them to lunchtime. They pack their own lunches, remember their own musical instruments, gather their own athletic equipment for the day. Most of the time I tell myself that I'm teaching them self-sufficiency by my neglect, but occasionally I feel a little guilty. So, a few days ago, I decided to get up at the crack of dawn and turn my mom guilt into muffins. It may feel simplistic, or even antiquated, but somehow I felt like the sweet smell of warm muffins would make my big girls feel loved in a way only I could provide—even my amazing husband doesn't do muffins. 

I wanted a gluten-free muffin (so I could have some) with lots of protein to nourish their vegetarian bodies for a few hours until snack time at school. I scoured the internet and my pantry, and came up with a recipe for Mom Guilt Muffins. I had them baking in the oven when they came upstairs, noses twitching curiously at the sweet scent in the air. They were pleasantly surprised to find me there, gluten-free flour swiped across my cheek, proudly puffed up with motherly love. 


Preheat oven to 350 degrees. Makes 18 muffins.

Dry Ingredients

Mix together the following:

  • 1 cup GF flour (I used Bob's 1:1)
  • 1 cup Pamela's GF pancake mix
  • 1/4 cup brown rice flour
  • 1/4 cup almond flour
  • 1/2 teaspoon baking powder
  • 2 T hemp seeds
  • pinch of salt
  • pinch of cinnamon

Wet Ingredients

I gave these a quick whirl in the blender:

  • 3-4 ripe bananas* (see note below)
  • 2 T maple syrup
  • 1/4 cup plain, greek yogurt
  • 2 T ground flax seeds
  • 3 T almond butter
  • 2 eggs


Mix wet and dry ingredients together until just combined, toss your Mom Guilt in the bowl at the last minute, and scoop into oiled muffin tins (about 2/3 full). Bake for 13-15 minutes, until they pass the toothpick test.

The result? A soft, dense muffin that's not too sweet, and exceptionally delicious just out of the oven with a touch of butter. They each ate three, and I took two to work for my mid-morning snack. They kept well for the next day, too. In fact, I just finished one—all this muffin talk made me hungry!

*A quick note about the bananas I used in this recipe. I always have frozen bananas in the freezer. I slice them and lay them flat in a gallon-size ziplock bag (which I wash and reuse, of course). I'm guessing that about 3-4 bananas fit in a bag that way, so for this recipe I just pulled out one bag, put it in the fridge overnight, and used it for the muffins the next morning. 

While I'm definitely not saying that you should ever have Mom Guilt, or that you have to make muffins to alleviate it if you do, it did make me happy to surprise my small people with this small effort.

With love and muffins from us to you,