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Banana Lentil Muffins: The Protein-Packed Breakfast You Didn’t Know You Needed

You may already know our obsession with lentils across the lifecycle because lentils are a powerhouse food. They are loaded with plant based protein and iron, 18 grams of protein per cup and 6.6 mg of iron per cup to be exact! They also have tons of fiber, potassium, and folate making lentils one of […]

Banana Lentil Muffins: The Protein-Packed Breakfast You Didn’t Know You Needed

You may already know our obsession with lentils across the lifecycle because lentils are a powerhouse food. They are loaded with plant based protein and iron, 18 grams of protein per cup and 6.6 mg of iron per cup to be exact! They also have tons of fiber, potassium, and folate making lentils one of our favorite foods to cook with. Protein and iron are especially important for growing babies and kids. And in adults, especially during fertility, pregnancy, and postpartum, the fiber, protein, iron, and folate are essential. So why not add them to any dish we can? These muffins are a game-changer and will be your new favorite protein packed snack.

While you would never think of making muffins with lentils, these muffins do not taste like lentils at all (we promise!) The banana completely covers up the lentil taste while unlocking the iron they have inside of them to make these the perfect iron and protein filled muffins that are kid and adult approved. They are the perfect nutritionally balanced snack or meal and we LOVE freezing these to have on hand for a quick grab-n-go breakfast or snack option. Serve them plain or top them with your favorite nut or seed butter of choice or butter to add some more nutrition. These are a slam dunk in our homes each time we make them and are also the best pregnancy or postpartum snack.

Banana Lentil Muffins

Prep Time:15 minutes
Cook Time:18 minutes
Yield: 12

Ingredients

  • 1 cup cooked green lentils (black lentils also work, 1 cup cooked = 1/3 cup dry)
  • 3/4 cup (~2-3 medium) mashed ripe banana (you can also use frozen ripe bananas, just strain off the extra water)
  • 1/4 cup avocado oil
  • 1 egg (can also make it vegan with a flax egg)
  • 1/4 cup maple syrup 
  • 3 pitted dates, chopped
  • 1 tsp vanilla 
  • 2/3 cup rolled oats (if you find the batter too runny or want to thicken it up)
  • 2/3 cup whole wheat pastry flour or white whole wheat flour
  • 1 tsp baking soda 
  • 1 tsp cinnamon 
  • *Optional (1/4-1/2 cup blueberries, sliced strawberries or chocolate chips for some extra sweetness) 

Notes

Kid Tip: Let your kids help dump the ingredients as age appropriate.
 
 
 
 
For kids on solids under 12 months, omit the maple syrup.
 
If you want to make these vegan or have an egg allergy in your house, replace the egg with a flax egg (combine one tablespoon of flaxseed meal with three tablespoons of water and let it sit for 5 minutes).

Instructions

  • Preheat oven to 375 degrees and line a muffin tin with cupcake liners or grease the muffin tin.
  • In a food processor or blender, blend together the cooked lentils, banana, oil, egg, maple syrup, dates, and vanilla until smooth. 
  • Add the dry ingredients (oats, flour, baking soda, and cinnamon) and process until just mixed together. Don't over-process. 
  • Add in any optional add-ins such as blueberries, chopped strawberries, or chocolate chips.
  • Scoop batter into the muffin tins and fill them up about 3/4 of the way.
  • Bake in over for 18 minutes or until a toothpick inserted into the center comes out clean. 
  • Serve immediately or store fridge for 4 days or freeze up to 3 months.