August 11, 2015 | Home >Healthy Kids > Best Recipes >Allergy-Free Banana Cocoa Muffins Recipe
Allergy-Free Banana Cocoa Muffins Recipe
August 11, 2015 | Home >Healthy Kids > Best Recipes >Allergy-Free Banana Cocoa Muffins Recipe

Allergy-Free Banana Cocoa Muffins Recipe

Allergy Free Banana Cocoa Mini Muffins. Perfect for a lunchbox treat! www.superhealthykids.com

Having a food allergy in the house can make mealtimes a challenge, but with a handful of easy—and yummy recipes—you can cook meals that the whole family will love. This Allergy-Free Banana Cocoa Muffins Recipe is naturally sweet, really moist, and have a hint of cocoa flavor that makes them taste almost like a treat. We love them warm out of the oven for breakfast, packed in lunches, or chilled and topped with a drizzle of honey as dessert.

Allergy Free Banana Cocoa Mini Muffins. Perfect for a lunchbox treat! www.superhealthykids.com

A few years ago, I was having debilitating daily migraines. It took me many months to figure out the cause and once I realized that wheat (or gluten) was the culprit, I knew I had to change my diet. Since then, I’ve been very aware of how hard it can be to eliminate common ingredients from our diets—and the diets of our little ones. Thankfully, gluten-free (and allergen-free) baking has come a long way in the past few years—it’s so much easier to make delicious foods that more of us can eat without having to stock the kitchen with piles of expensive ingredients.

Allergy Free Banana Cocoa Mini Muffins. Perfect for a lunchbox treat! www.superhealthykids.com

Gluten-free baking can be a challenge since wheat flour naturally provides structure to baked goods like muffins, but after many (many) experimental batches, I’ve found a few methods for baking muffins, cakes, and cupcakes that deliver on both texture and flavor. And since I know that so many families face the challenge of allergies to foods including eggs and nuts, I developed these muffins to be free from the top 8 allergens—so they are free from wheat, soy, peanuts, tree nuts, eggs, corn, milk, fish, and shellfish.

Allergy Free Banana Cocoa Mini Muffins. Perfect for a lunchbox treat! www.superhealthykids.com allergy free banana cocoa muffins recipe

Chia seeds replace eggs and add structure and healthy fats and protein to the muffins. Mashed bananas provide natural sweetness and more structure. And buckwheat, which is not a wheat and is actually related to rhubarb, takes the place of wheat flour. Buckwheat is high in fiber and complex carbohydrates, so it can provide long lasting energy, and it has a pleasantly nutty flavor. I chose to use coconut milk—the kind that comes in a carton and is sold in the milk department—instead of dairy milk, though you can use any milk that you like here. The resulting mini muffins have the same texture that you’d expect from a traditional muffin, but they are safe for many more kids—and moms—to eat.

I’ve even “frosted” these little muffins with nut butter, Sunbutter, or whipped coconut cream and served them as cupcakes to my girl and her little friends. No one is ever the wiser!

Amy Palanjian is a writer, editor, recipe developer, and crafter for magazines, books, and websites. She’s also mama to a very energetic little girl who inspires her to share wholesome, yet realistic recipes and feeding tips with other parents of little ones at her site Yummy Toddler Food. For more inspiration, check out her website and Instagram.

Allergy-Free Banana Cocoa Muffins Recipe

Serves: 24
Prep Time: 15 m
Cook Time: 15 m
  • Nutrition per serving   % daily value
  • Calories: 48 2%
  • Fat: 2 g 3%
  • Carb: 6 g 2%
  • Fiber: 1 g 4%
  • Protein: 0 g 0%
  • Sugar: 2 g

Ingredients

  • 2 tablespoon – chia seeds
  • 2/3 cup – coconut milk, unsweetened
  • 1/8 cup – maple syrup, pure
  • 1 teaspoon – vanilla extract
  • 3 tablespoon – coconut oil
  • 1 – cooking spray
  • 2 medium – banana
  • 2/3 cup – flour, buckwheat
  • 1/4 cup – cocoa powder, unsweetened
  • 2 teaspoon – baking powder
  • 1/4 teaspoon – salt

Directions

  1. Stir together the chia seeds, coconut milk, maple syrup, vanilla, and coconut oil in a small bowl. Let set while you preheat the oven to 400°F and grease a 24-cup mini muffin tin with nonstick spray.
  2. Smash bananas with a fork and set aside. In a medium bowl, stir together the flour, cocoa powder, baking powder, and salt.
  3. Add the chia mixture and the bananas to the dry ingredients and mix thoroughly. Spoon into the prepared muffin tin, filling right about to the edge.
  4. Bake for 14-16 minutes until a toothpick inserted into the center of a muffin comes out clean. Remove from tin, using a paring knife around the edges as needed, and let cool on a wire rack.
  5. Serve warm, at room temperature, or chilled.
Leftover muffins can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. 

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 48 2%
  • Fat: 2 g 3%
  • Carb: 6 g 2%
  • Fiber: 1 g 4%
  • Protein: 0 g 0%
  • Sugar: 2 g
written by
Amy Palanjian

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Comments(4)
Ann says:

As a parent of a child with mild nut allergies, we were told a not have coconut. It is considered a nut, a seed and a fruit. Wonder what others experiences have been?

Amy says:

If coconut is a concern, you can use a suitable neutral flavored oil (such as canola) and the type of milk (rice, seed, or dairy) your child can have. The recipe is pretty adaptable.

alyssa says:

What is the nutrition information? I provide direct care to individuals with special needs and other health issues. Must stay within guidelines on their nutrition. Many thanks.

Dani says:

Can wheat flour or coconut flour be substituted? If so, is it the same amount?

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