Soft, fluffy and tender, these Spelt Flour Peanut Butter Banana Muffins are made with whole grain spelt flour, ripe mashed bananas and natural peanut butter. Dairy-free and oil-free, they use maple syrup for sweetness so they contain no refined sugar. The recipe requires just ten ingredients and yields 12 muffins. They stay fresh 3–4 days at room temperature and freeze well, making them a great snack or wholesome breakfast option.
An older recipe with a few tweaks
This recipe was first shared in January 2021 and has been updated to include weight measurements for more consistent results. I also adjusted a few leavening ratios and minor ingredient proportions to improve texture and rise. If you prefer the original version, let me know and I can share it.
Ingredient notes and substitutions
Below are key ingredients with suggestions for swaps. See the recipe card further down for full measurements.
- Bananas – Use 3–4 very ripe bananas with brown spots. They mash easily and add natural sweetness.
- Spelt flour – An ancient whole grain with a light texture similar to wheat. Look for it in the organic or specialty flour section.
- Peanut butter – Natural, smooth peanut butter works best. Shelf-stable peanut butter contains additives and sugar and won’t produce the same texture. If preferred, almond butter can be used for a slightly different flavor.
- Maple syrup – 1/4 cup provides gentle sweetness. Honey or agave can work as substitutes if you prefer.
- Nut milk – Any unsweetened nut milk is fine (almond or cashew are common choices). If not dairy-free, regular cow’s milk can be used.
How to make spelt flour banana muffins (step-by-step with photos)
These muffins come together quickly and require only basic mixing.
Measuring ingredients
The recipe card includes US cup measures for convenience and metric weights for accuracy. Use a kitchen scale for grams (g) and a liquid measuring cup for milliliters (ml). Smaller amounts are listed in teaspoons and tablespoons.
Leanne’s tips for recipe success
- Softened peanut butter: Use spreadable natural peanut butter so it blends smoothly with the wet ingredients. Warm briefly if it’s firm.
- Start hot, then lower heat: Baking at 425°F for the first 5 minutes encourages a good rise and a nice muffin top; lowering to 350°F prevents over-browning.
- Light-colored muffin pan: Light pans brown slower than dark pans. If using a dark pan, watch the muffins closely near the end of baking.
- Grease well: Grease the pan thoroughly or use parchment liners to ensure easy removal.
Recipe variations to make these muffins your way
- Add chopped walnuts or pecans for crunch.
- If dairy or refined sugar aren’t concerns, fold in 1/2 cup mini semi-sweet chocolate chips.
- Swap natural almond butter for peanut butter for a different flavor while keeping texture similar.
- Make them vegan by using a flax egg in place of the egg; this substitution has been tested successfully.
Frequently asked questions
This recipe was developed and tested with spelt flour. Whole wheat can often substitute for spelt but will produce a slightly denser muffin. If you want banana muffins made with other flours, look for recipes specifically developed for whole wheat, white or gluten-free flours.
For a nut-free version, use dairy or oat milk in place of almond milk and try a seed butter such as sunflower seed butter instead of peanut butter. Be aware that some seed butters can react with baking soda and cause a greenish tint in baked goods.
This exact batter hasn’t been tested as a loaf, but you can find a dedicated spelt banana bread recipe that works well for that format.
Store muffins in an airtight container at room temperature for 3–4 days.
Yes. Cool completely, then freeze in a single layer in an airtight container or resealable bag for up to 3 months. Thaw at room temperature or microwave for 45–60 seconds.
More banana muffin recipes
- Almond Flour Banana Muffins
- Banana Blackberry Oatmeal Muffins
- Pumpkin Banana Muffins
If you try this recipe, please leave a comment to share how it turned out—I love hearing your feedback!
📖 Recipe
Spelt Flour Peanut Butter Banana Muffins (Naturally Sweetened)
Ingredients
- 1 ¾ cups (205 g) whole grain spelt flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon fine sea salt
- 3–4 medium ripe bananas (about 1 ½ cups or 375 g mashed)
- ⅓ cup (90 g) natural smooth peanut butter
- ¼ cup (60 ml) maple syrup
- ⅓ cup (80 ml) unsweetened almond milk
- 1 large egg, room temperature
- 1 teaspoon vanilla extract
Instructions
- Preheat oven to 425°F. Grease a standard 12-cup muffin pan or line with paper liners.
- Whisk together spelt flour, baking powder, baking soda and salt in a medium bowl.
- In a large bowl, mash the bananas. Whisk in peanut butter, maple syrup, almond milk, egg and vanilla until smooth.
- Add the dry ingredients to the wet and stir until just combined—do not overmix.
- Divide batter evenly among muffin cups, filling each cup nearly to the top.
- Bake at 425°F for 5 minutes. Reduce oven temperature to 350°F and bake another 8–10 minutes, or until a toothpick inserted into the center comes out with a few crumbs.
- Cool muffins in the pan for 5 minutes, then transfer to a wire rack to cool completely.
Notes
- Use very ripe bananas for best flavor and sweetness.
- Ensure peanut butter is soft so it blends evenly; warm briefly if needed.
- Light-colored pans brown slower than dark pans—adjust baking as needed.
Nutrition Facts per Serving
Carbohydrates: 28 g |
Protein: 5 g |
Fat: 5 g |
Fiber: 4 g |
Sugar: 10 g
Disclaimer
Nutrition information is an estimate and can vary with substitutions and brands used.
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