GF Pumpkin and Banana Muffins
Dairy free, Gluten Free, Protein rich, Soy free, Vegetarian
About the recipe
These are the kind of muffins you make once… and then suddenly you’re making them every week. They’re naturally gluten free, beautifully moist and genuinely filling thanks to the protein from chickpea flour, almond meal, egg and yoghurt. The pumpkin adds softness, natural sweetness and an extra veggie boost without anyone really noticing.
They make the perfect snack for busy toddlers, lunchboxes or a quick breakfast on the go. And honestly, they’re just as good for mums. I especially love these as a one-handed postpartum snack while breastfeeding. Nourishing, satisfying and not overly sweet. Just real food that keeps everyone going.
Age Appropriate
12 months +
Storage (Fridge and Freezer)
Store in an airtight container at room temperature for 2 days or in the fridge for up to 5 days.
Freeze for up to 3 months in a glass freezer-proof container. Defrost overnight in the fridge or gently warm before serving.
GF Pumpkin + Banana Muffins
GF | RSF – Can be DF
- Muffin tray
- Bowls
- Whisk
- Spatula
- 1/2 cup yoghurt (dairy or coconut)
- 1 large ripe spotty banana
- 1/3 cup pumpkin (roasted + mashed)
- 1 egg
- 1/2 cup almond meal
- 1/2 cup cassava flour
- 1/2 cup chickpea (besan) flour
- 2 tbsp coconut oil
- 1 tsp baking powder
- 2-3 tbsp honey (omit honey under 12 months)
- 1 tsp cinnamon
Preheat the oven to 170 degrees
Dice the pumpkin and bake for roughly 25 minutes until soft
Line a muffin tray with muffin papers
Take out a medium sized bowl and add in the chickpea flour, cassava flour, almond meal, baking powder and cinnamon. Mix gently to combine
In a separate bowl, mash in the ripe banana and also add in the yoghurt, whisked egg, honey and melted coconut oil. Mix well to combine
Once the pumpkin has cooked, mash it and allow it to cool for a moment before adding it into the wet ingredients
Pour the wet ingredients into the dry ingredients and mix until smooth
Begin spooning the mixture into the muffin papers and top each muffin with an almond (omit for younger children/toddlers not yet consuming whole nuts)
Place the tray into the oven and bake for roughly 15-20 minutes until slightly golden on top and cooked within. If you insert a skewer into one muffin you will know it is cooked if it comes out clean
Able to be frozen: yes
Age Appropriate: 3 meals+ – When tolerating all the allergens (contains egg, tree nuts, dairy)
Recipe for Boob to Food by Jane Houston
Ingredients
½ cup yoghurt (Greek or coconut)
1 large ripe spotty banana
⅓ cup pumpkin, roasted and mashed
1 egg
½ cup almond meal
½ cup cassava flour
½ cup chickpea flour (also known as besan flour)
2 tablespoons coconut oil, melted
1 teaspoon baking powder
2 to 3 tablespoons honey (omit if serving under 12 months)
1 teaspoon cinnamon
Optional topping
Crushed almonds (omit for younger children not yet consuming whole nuts)
Method
- Preheat the oven to 170 degrees Celsius and line a muffin tray with paper cases.
- Dice the pumpkin and bake for approximately 25 minutes or until soft. Mash and allow to cool slightly.
- In a medium bowl, combine the chickpea flour, cassava flour, almond meal, baking powder and cinnamon. Mix gently to combine.
- In a separate bowl, mash the banana. Add the yoghurt, whisked egg, honey and melted coconut oil. Stir until well combined.
- Add the cooled mashed pumpkin to the wet ingredients and mix again.
- Pour the wet mixture into the dry ingredients and stir until smooth and fully combined.
- Spoon the mixture evenly into the muffin cases. If using, top each muffin with some crushed almonds.
- Bake for 15 to 20 minutes, or until lightly golden and cooked through. Insert a skewer into the centre of a muffin. If it comes out clean, they are ready.
- Allow to cool before serving.
Ingredient Swaps
Pumpkin can be swapped for mashed sweet potato or butternut squash.
Yoghurt can be replaced with coconut yoghurt for dairy free.
Coconut oil can be swapped for melted butter.
Honey can be replaced with maple syrup.
Cassava flour can be substituted with additional almond meal if needed, though texture will be slightly softer.
Chickpea flour can be replaced with a gluten free plain flour blend if preferred, though protein content will be lower.
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