Banana Walnut Flax Muffins

Wake up to a healthy muffin!


1 1/2 cups whole-wheat pastry flour

¾ cup flaxseed meal

1/2 cup granulated sugar

1 tsp baking soda

1/4 cup egg substitute or 1 egg

1/2 cup applesauce (natural no sugar added)

1 cup raw mashed bananas

1 tsp vanilla extract

2 tblsp non-fat vanilla yogurt

1/2 cup walnuts, chopped

Cooking Directions:

1) In a large bowl, mix together flour*, flaxseed meal, baking soda, and sugar.

2) In separate bowl, mix egg substitute (or 1 egg), applesauce, bananas (approximately 3 medium or 2 large), vanilla extract, and yogurt.

3) Mix wet ingredients into dry ingredients, then fold in walnuts.

4) Use paper muffin cups or spray the muffin pans with non-stick spray.

5) Use a 1/4 measuring cup and scoop batter into one portion.

6) Bake for 20-25 minutes at 350°.

Makes 12 muffins

* Whole wheat pastry flour is the best to use and can be purchased from, however regular whole wheat flour works well too and is also full of fiber and nutrients, compared to white flour.

Nutrition Lesson: This recipe is a great source of omega-3 fatty acids from flaxseed and walnuts, and a great source of potassium and antioxidants from bananas.

Meal Planning Tips: Double this recipe and freeze muffins for individual defrost and zap in microwave as needed. Serve with fruit and yogurt.

Nutrition Information:

Serving Size:  1 muffin (98 g)

Calories: 133.5

Total Fat:  5.6 g

Fat Calories:  48.8

Saturated Fat:  0.4 g

Cholesterol: 0 mg

Sodium: 116.4 mg

Total Carbohydrates:  19.5 g

Dietary Fiber:  3.4 g

Sugars: 11.8 g

Protein:  3.4 g

Fat Calories: 48.8

By Cheryl Winter, MS RD, MS APRN, CDE, BC-ADM, FNP-BC


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