3 Ingredient Banana Quinoa Muffins (Vegan, Oil-free, GF)

3 ingredient banana quinoa muffins, made with bananas, quinoa and oats! They are vegan, flourless, oil-free, refined sugar free, and only 101 calories each.

Straightforward, nourishing baking. It’s my kitchen creed.

This recipe exemplifies it and is worthy of a leap of joy for their 3 ingredient ease (quinoa + banana + oats) and wholesomeness:

A Modern Approach to Oil-Free Muffins

This recipe has a backstory. Some of you may be too young to remember, but there was a time, not too long ago, when the dominant diet fad was fat-free everything. Fat-free cookies, cheese, chips, candy… You get the drift. So long as it was free of fat, it was “nourishing,” regardless of whether the remaining ingredients were wood pulp, high-fructose corn syrup, and plastic polymers.

It was during this craze that I began teaching fitness classes. “Cynthia” was one of my managers, and from what I observed, she subsisted on a diet of black licorice (it’s fat-free), diet Coke, and her kitchen-made, fat-free, 3-ingredient banana muffins. I thought she was very cool, so I asked for the recipe. She obliged. The ingredients? Equal amounts of mashed banana and bleached, self-rising flour, plus 1/2 cup egg whites from a carton.

“You can eat as many of them as you like,” she instructed, “They’re fat-free.”

I made them. I ate as many as I liked, which, after one bite, was zero. It seems I am allergic to foods that can bounce.

I’m not, however, averse to minimalist muffin recipes. Welcome 3 Ingredient Banana Muffins worth eating. Unlike its predecessor, it is both edible and satisfying. Add to that vegan, gluten-free, and packed with wholesome goodness.

Ingredients for 3 Ingredient Banana Quinoa Muffins

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

The three essential ingredients for these satisfying energy muffins are as follows:

1. Mashed very ripe banana
2. Cooked & cooled quinoa
3. rolled oats (certified gluten-free, as needed)

A generous pinch of salt can also be added.

Step by Step Directions

Note that the complete instructions are also in the recipe card below.

• Preheat oven to 375F (190C). Line 5 cups of a standard muffin tin with silicone muffin cup liners (or use paper or foil liners)
• In a medium bowl, stir together the quinoa, banana, oats (or oat bran) and optional salt until blended. Add any stir-ins, if using. Divide batter between prepared cups (add toppings, if using).
• Bake in the prehetaed oven for 20 to 25 minutes until golden brown and set at the centers. Transfer to wire rack and cool for 15 minutes and then remove from tin. Serve warm or cool completely.

Flavor Variations

The three essential ingredients in this recipe can be amended to include a variety of toppings (e.g., nuts, seeds, chocolate chips, dried fruit, etc.). Alternatively, stir any of these options directly into the batter.

• Extracts or Zests:Add a tsp vanilla extract, almond extract or lemon extract. Or add one to two teaspoons of finely grated lime zest, lemon zest or orange zest.
• Spices:Add 1/4 to 1 teaspoon of your go-to spice, such as cinnamon, nutmeg, cardamom, allspice, ginger, or pumpkin pie spice. Or add a combination of spices (no more than 1 teaspoon total).
• Dried Fruit:Add up to 1/4 cup of chopped dried fruit, such as raisins, dried cranberries, dried apricots, dried cherries, dried blueberries, or dried figs.
• Chocolate:Add up to 1/4 cup of your go-to chocolate chips or chocolate chunks, or add 2 tbsp cacao nibs.
• Nuts or Seeds:Add up to 1/4 cup chopped nuts or seeds, such as walnuts, pecans, peanuts, pepitas, or sunflower seeds. Alternatively, sprinkle a few nuts or seeds on top before baking.

These are satisfying, dense, moist and filling, i.e., great fuel on the go, from school or work to backpacking to fitness class. And for the record, they are firm enough to withstand a rough & tumble ride in a backpack, lunchbag, fannypack or purse. Eat on!

Storage

Store the cooled banana quinoa muffins in an airtight container at room temperature for 3 days, the refrigerator for 2 weeks or freezer for 3 months.

Ingredient Swaps

• Applesauce in place of banana:Replace the mashed banana with an equal amount of unsweetened applesauce. Since applesauce is not as sweet as ripe bananas, you will most likely want to add a little bit of sweetener to taste.
• Oat bran in place of rolled oats:Replace the rolled oats with 1/3 cup of oat bran.