Description

Transform your overripe bananas into these fiber-rich, whole-grain muffins. A blend of warm spices and toasted pecans makes for a satisfying breakfast or snack, inspired by DASH principles.

Ingredients

Scale

Pantry Staples

1 1/3 cups whole-wheat flour
1 cup white whole-wheat flour
1/3 cup packed dark brown sugar
1/2 cup 70% (or higher cacao dark chocolate chips)
1/2 cup chopped raw pecans
2 tsp baking powder
2/3 tsp baking soda
1/2 tsp ground cardamom
1/4 tsp ground cinnamon

Dairy & Eggs

3 large eggs (room temperature)

Produce & Liquids

1 1/3 cups mashed overripe bananas (about 3 medium)
1 1/3 cups low-fat buttermilk
1 1/3 cups natural wheat bran
1/3 cup canola oil (or avocado/light olive oil)
2 Tbsp pure maple syrup
1 1/2 tsp vanilla extract

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Instructions

Prepare the Oven and Pan: Position a rack in the center of the oven and preheat to 375°F (190°C). Line 16 muffin cups with liners.
Toast Pecans: Place the chopped pecans in a small, dry skillet over medium heat. Toast for 3–5 minutes, stirring often, until fragrant. Remove from heat immediately and set aside.
Hydrate the Bran: In the medium bowl, pour the buttermilk over the wheat bran. Stir to combine, then set it aside to soften and “bloom” for about 10 minutes.
Combine Dry Goods: In the large mixing bowl, thoroughly whisk together both whole-wheat flours, baking powder, baking soda, ground cardamom, and cinnamon.
Mix the Wet Ingredients: In a separate bowl, use an electric mixer or a whisk to beat the oil, dark brown sugar, and maple syrup until well-combined. Add the eggs one at a time, beating well after each addition. Mix in the vanilla extract.
Unite the Batters: Pour the hydrated bran mixture and the mashed bananas into the egg and sugar mixture, stirring gently with a spatula to combine.
Fold and Finalize: Create a depression in the center of the dry ingredients. Pour the combined wet ingredients into the depression. Gently fold the batter with a rubber spatula until just a few streaks of flour remain—do not overmix. Fold in the dark chocolate chips.
Portion and Bake: Divide the batter evenly among the 16 prepared muffin cups; they will be very full. Sprinkle the toasted pecans evenly over the tops. Bake for 22–28 minutes, or until the tops are domed and a wooden skewer inserted into the center of a muffin comes out with moist crumbs attached, but no wet batter.
Cool and Enjoy: Let the muffins cool in the tin for 10 minutes before carefully transferring them to a wire rack to finish cooling. Serve warm or at room temperature.

Notes

Storage: Muffins can be stored in an airtight container at room temperature for up to 3 days. For longer storage, freeze them for up to 3 months.
Ingredient Swaps: Feel free to substitute plain low-fat kefir or a mix of plain low-fat yogurt and skim milk (at a 3:1 ratio) for the buttermilk.
Pro Tip: For the best banana flavor and natural sweetness, use bananas that are heavily speckled or almost entirely black. The riper, the better!

These values are approximate and may vary based on ingredients and preparation.

Nutrition

Calories: 228