Banana Lentil Muffins

lentil muffins on a counter next to lentil puree

These healthy muffins are perfectly moist and naturally sweetened, thanks to banana and applesauce. Mashed red lentils add some extra protein. They're great for baby led weaning, toddlers, and adults!

Course Breakfast, Snack

Cuisine American

Prep Time 10

Cook Time 25

Total Time 35

Servings muffins

Calories 168kcal

Author Lizzie Streit, MS, RDN

Ingredients

1 cup cooked red lentils
1 cup mashed very ripe bananas usually 2 to 3 large bananas
½ cup unsweetened applesauce
½ cup extra virgin olive oil can sub avocado or coconut oil or melted butter
1 egg beaten
2 teaspoons vanilla extract
1.25 cups whole wheat flour
1.5 teaspoons baking powder
¾ teaspoon baking soda
½ teaspoon ground cinnamon

Instructions

Preheat the oven to 350 degrees F. Line or grease a muffin tray. Alternatively, use a silicone muffin tray without liners (my preferred method).
In large bowl, mash the cooked lentils if they are not already well-mashed after cooking. Add the mashed banana, applesauce, olive oil, egg, and vanilla extract. Whisk until combined.
In a separate bowl, combine the flour, baking soda, baking powder, and ground cinnamon. Add the dry ingredients to the bowl with the wet ones. Mix with a rubber spatula until combined.
Spoon the batter into the muffin tray, filling up each cavity about ¾ of the way.
Bake for 20 to 25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let the muffins cool completely before serving.
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Notes

The prep time does not include the time it takes to cook red lentils. If you do not have pre-cooked red lentils, combine 1 cup of dry red split lentils with 3 cups of water in a large saucepan or pot with a lid. Bring to a boil, cover, then reduce heat to very low. Cook for 5 to 8 minutes, stirring once or twice, until the lentils are cooked through and start to break down. Drain any excess water. Measure out 1 cup of red lentils for the recipe.
Store these muffins in an airtight container in the refrigerator for 5 to 7 days. You can also freeze them for up to 3 months.
If you are serving them to babies around 6 months of age for baby led weaning, slice them into halves, quarters, or strips. For babies around 9 months of age with the pincer grasp, cut them into bite-sized pieces. These muffins contain common allergens and should not be introduced until your child has had all of the ingredients separately. You should not give these to babies who have not started solids with the approval of a pediatrician.
To make these vegan, sub a flax "egg" for the egg. Combine 1 tablespoon milled flaxseed with 3 tablespoons water. Let it sit for about 5 minutes until it thickens.

Nutrition