banana pumpkin seed muffin recipe from www.nutritionbliss.com
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banana pumpkin seed muffins

These banana pumpkin seed muffins have become a staple in our house. They are so incredibly easy to whip up (my 5 year old loves to help me), and only take 15 minutes of prep plus cooking time and your DONE. I prefer to make up a batch over the weekend to have on hand throughout the week. Before vacation is also a perfect time, for simple, healthy vacation snacks.


Why I love this recipe


It’s versatile.

This recipe makes up a dozen full size muffins, or can easily make 2-3 dozen mini muffins. I like to eat them within 1 week of baking and store in the refrigerator. There are no preservatives, 100% natural ingredients, so they will only last a few days if left on the countertop. When making mini muffins, I like to seal in an airtight container in the freezer for a quick easy breakfast side or snack for myself or the family.


Sneak in the veggies without anyone noticing. 

You add either 1 cup of shredded zucchini or carrots (or a combo) to this recipe. Both versions taste great! And the picky eaters in my house have no idea they are also eating carrots and/or zucchini in this recipe.

Also, there is no added sugars – only natural sugar from bananas and applesauce! So many muffin recipes have a ton of sugar, so this one I love!


Stable blood sugar.

Finally, I like to add the pumpkin seeds as a topping for this recipe to add additional fiber and fat to the muffin. This simple addition helps to slow digestion and stabilize blood sugar. You can also serve with a side of nut butter to accomplish the same effect.



banana pumpkin seed muffins

Delicious & nutritious muffins with no added sugars!

  • Author: Jen Martinsen at www.nutritionbliss.com
  • Prep Time: 12
  • Total Time: 30
  • Yield: 12 1x


  • 1 1/2 cups gluten free oat flour
  • 2 tbsp ground flaxseeds
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1/2 tsp sea salt
  • 2 eggs
  • 1/2 cup organic apple sauce (no added sugar)
  • 1 ripe banana, mashed
  • 1 cup grated zucchini (~1 zucchini squash) or carrots
  • 1/3 cup coconut oil, melted

Addtl Ingredients for Topping

  • 1/4 cup shelled pumpkin seeds
  • Sprinkle of cinnamon


  1. Preheat oven to 350 degrees.
  2. Add dry ingredients in a bowl & combine (oat flour, flaxseeds, cinnamon, baking soda, sea salt).
  3. In a separate bowl, combine wet ingredients (eggs, banana, zucchini/carrots, coconut oil).
  4. Slowly add dry mixture to the wet and stir until well combined.
  5. Line muffin tins with paper or grease with coconut oil.
  6. Fill each tin 1/2 way with mixture.
  7. Sprinkle pumpkin seeds and cinnamon on top of each mixture filled tin.
  8. Place in oven and bake for 15-18 minutes.
  9. Allow to cool.
breakfast, kid friendly, snack