Maple and Date Banana Muffins


  • 3/4 cup almond flour

  • 1/2 cup cassava flour

  • 1/4 cup oat flour

  • 1/2 arrowroot starch

  • 1/2 cup date or maple sugar

  • 1 teaspoon baking soda

  • 1 Vital Farms egg

  • 1/2 teaspoon cinnamon

  • 1/2 teaspoon Himalayan salt

  • 1 very ripe banana

  • 1/4 cup unsweetened applesauce

  • 1 tablespoon maple syrup

  • 1/3 cup sunflower oil

  • 3/4 dairy-free milk

  • 2 dates, chopped

  • chia seeds, optional

  • Banana, sliced for topping, optional


  1. Preheat the oven to 350 degrees F. Line a standard 6-cup muffin pan with baking liners, or a 12-cup cupcake tin.

  2. Whisk together all the dry ingredients, from almond flour to salt, in a large mixing bowl.

  3. In a separate bowl, using a stand mixer or hand mix, combine the banana, applesauce, maple syrup, and oil until smooth.

  4. A little at a time, add the flour mixture, alternating with the milk, and mixing slowly as you go. Pour and mix until fully blended.

  5. Add in the dates and chia seeds and stir until combined.

  6. Divide the batter evenly among the pan. Top each filled the sliced banana.

  7. Bake for 30 minutes, until a toothpick inserted into the center of a muffin comes out clean.

  8. Let them sit for at least 20 minutes before eating.

  9. Store in an airtight container on the counter for up to 2 days, or in the fridge for a week.

#glutenfree #muffins #banana