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  • Writer's pictureAmanda MacGregor

Maple and Date Banana Muffins

Updated: Mar 24

Maple and Date Banana Muffins - amanda macgregor centineo - food allergy recipes

Hello, foodies with food allergies! I've got a treat in store for you! These Maple and Date Banana Muffins are a delightful blend of natural sweetness and comforting flavors.

If you are like us, bananas are a staple in our kitchen. Ours often ripen faster than we can eat them. However, never fret about a browning banana. We have tons of banana recipes that can turn those overripe bananas into delectable snacks.


Maple and Date Banana Muffins



  • ¾ cup almond flour

  • ¾ cup oat flour

  • ¾ cup all-purpose gluten-free flour

  • ½ cup arrowroot starch

  • 1 teaspoon baking soda

  • 1 teaspoon corn-free baking powder

  • 1 teaspoon cream of tartar

  • ½ teaspoon cinnamon

  • ½ teaspoon salt

  • ⅓ cup oil of your choosing

  • ½ cup maple syrup

  • 2 eggs or ¼ cup applesauce

  • 1 very ripe banana

  • ½ cup dairy-free milk

  • 2 dates, chopped

  • ¼ cup chia seeds, optional

  • Sliced banana, for topping, optional


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

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

  3. In a separate bowl, using a hand mixer or a stand mixer, add the oil, maple syrup, egg, and banana. Mix until combined and smooth.

  4. Alternating between the milk and the dry mixture, add into the wet mixture a little at a time while mixing slowly as you go. Pour and mix until everything is added and fully combined.

  5. Add in the chopped dates and the chia seeds. Fold into the batter until disturbed throughout.

  6. Divide the batter evenly among the pan. Top the batter with the sliced banana and sprinkle with a little extra cinnamon, if you'd like.

  7. Bake for 30 to 40 minutes. Then remove them from the oven and let them sit for at least 20 minutes.

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


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