Wholesome Banana Pecan Bran Muffins
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.
Servings 16 muffins
Calories 228kcal
Equipment
- Standard 16-cup muffin tin (or two 12-cup tins)
- Paper or silicone muffin liners
- Large mixing bowl
- Medium mixing bowl
- Electric hand mixer or whisk
- Rubber spatula
- Wire cooling rack
- Small skillet
Ingredients
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
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!
Nutrition Information
Approximate Nutrition (per 1 muffin):- Calories: 228
- Total Fat: 11 g
- Saturated Fat: 2 g
- Sodium: 153 mg
- Total Carbohydrate: 30 g
- Dietary Fiber: 6 g
- Total Sugars: 11 g
- (Includes approx. 8 g Added Sugars)
- Net Carbohydrates: 24 g
- Protein: 6 g
- Potassium: 280 mg
- Calcium: 90 mg