Banana Lentil Muffins | A Simple, High-Fiber Snack That Tastes Like Home

If you’re looking for a nutritious snack or breakfast that’s easy to prepare and actually tastes good, these Banana Lentil Muffins are a perfect fit. They’re made with soft, ripe bananas, wholesome oats, and blended lentils for a boost of fiber and plant-based protein. Surprisingly, you won’t taste the lentils at all — they blend in seamlessly, providing moisture and structure.

This recipe is fast, kid-approved, and freezer-friendly. Whether you’re meal prepping for the week or baking for little ones, these muffins are simple to make and always come out soft, flavorful, and filling.

Why You’ll Love This Recipe

These muffins bring together healthy ingredients and great taste with very little effort. You’ll only need one blender or food processor to mix the batter, which makes cleanup easy. Each muffin is naturally sweetened with banana and lightly enhanced with warm cinnamon and vanilla.

They’re also highly adaptable. You can leave out added sugar for younger children or substitute it with fruit-based sweeteners like prunes or dates. They store well at room temperature or in the freezer, making them perfect for grab-and-go snacks or breakfast throughout the week.

Ingredients You’ll Need

Every component in this recipe works together to deliver a muffin that’s both nourishing and satisfying.

Cooked green or brown lentils (1 cup): Lentils add a subtle richness and a major nutritional punch. When blended, they help create a moist, soft batter with no trace of bean taste.

Mashed banana (3/4 cup): The bananas give these muffins a naturally sweet base and help keep them tender and moist.

Avocado oil (1/4 cup): This healthy fat helps bind the ingredients and makes the texture rich and soft.

Egg (1): A necessary binder that helps the muffins rise and hold their shape.

Sugar (1/4 cup): Adds just a touch of sweetness. You can reduce or replace it with a more natural option if needed.

Vanilla extract (1 tsp): Enhances the overall flavor profile, adding warmth and balance.

Old-fashioned oats (2/3 cup): These provide some texture and whole grain goodness, while also absorbing moisture during baking.

White whole wheat flour (2/3 cup): Offers a hearty yet soft structure that complements the oats and lentils.

Baking soda (1 tsp): This helps the muffins rise, keeping them light and fluffy.

Cinnamon (1 tsp): A warm spice that brings out the flavor of the banana and adds cozy depth.

Chocolate chips (1/2 cup): Optional, but highly recommended for a sweet surprise in every bite.

How to Make Banana Lentil Muffins

This straightforward method requires minimal equipment and delivers dependable results. After blending your wet ingredients, you’ll add the dry components and fold in the mix-ins. Once baked, these muffins come out moist, golden, and ready to enjoy warm or cool.

Step-by-Step Instructions

Step 1 – Preheat Oven
Set your oven to 375°F. Lightly grease a 12-cup muffin tin or insert liners to prevent sticking.

Step 2 – Blend Wet Ingredients
In a food processor or blender, combine the cooked lentils, mashed bananas, avocado oil, egg, sugar, and vanilla. Blend until smooth.

Step 3 – Add Dry Ingredients
Add the oats, white whole wheat flour, baking soda, and cinnamon to the wet mixture. Pulse until everything is just combined. Avoid overmixing.

Step 4 – Fold in Chocolate Chips
Stir in the chocolate chips using a spatula or pulse briefly to incorporate them evenly.

Step 5 – Portion the Batter
Scoop the batter into your prepared muffin tin, filling each cup about three-quarters full.

Step 6 – Bake
Bake in the preheated oven for 18 to 20 minutes, or until a toothpick inserted into the center comes out clean.

Step 7 – Cool and Serve
Let the muffins cool in the pan for five minutes, then transfer to a wire rack to finish cooling.

Helpful Tips

Use overripe bananas for the best flavor and sweetness.
Ensure lentils are fully cooked and soft before blending.
Avoid overmixing once the flour is added to maintain a light texture.
Cool completely before storing or freezing to preserve moisture and taste.

Details

Flavor: Mildly sweet with a warm banana base and cinnamon spice
Texture: Moist and fluffy, with bits of oat and melty chocolate
Occasion: Breakfast, after-school snack, or quick bite between meals
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Notes

Red lentils work just as well as green or brown, as long as they’re cooked thoroughly.
To make these muffins baby-friendly, skip the sugar and chocolate chips, and use a few soft dates or prunes instead.
Want extra fiber? Add a tablespoon of ground flaxseed or chia seeds to the batter.

Nutritional Information (Per Serving)

Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Sugar (g)
170	6	4	26	10

Estimates based on standard ingredients and a yield of 12 muffins.

Frequently Asked Questions (FAQ)

Do banana lentil muffins taste like lentils?
No, the lentils blend seamlessly into the batter and don’t affect the flavor.

Should lentils be cooked before adding to muffin batter?
Yes, they should be soft and fully cooked to blend properly and ensure a smooth texture.

Are banana lentil muffins high in protein and fiber?
Yes, the combination of lentils, oats, and whole wheat flour makes these muffins a fiber-rich and protein-supportive snack.

Can banana lentil muffins be made without added sugar?
Definitely. You can omit the sugar or replace it with mashed dates, prunes, or other fruit-based sweeteners.

Storage Instructions

Once cooled, these muffins can be stored in an airtight container at room temperature for up to two days. For longer storage, wrap them individually and freeze for up to two months. They reheat well in the microwave or can be thawed at room temperature.

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Conclusion

Banana Lentil Muffins are a smart and satisfying way to add more whole foods to your day. With soft texture, natural sweetness, and hidden nutrients, they’re a crowd-pleasing choice for breakfast or snacks. Whether you’re baking for toddlers or fueling your own busy mornings, this recipe delivers feel-good flavor in every bite. Keep a batch on hand and enjoy the ease of homemade, nourishing muffins anytime.

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