Healthier Banana Muffins
We all know that moment: a bunch of bananas on the counter, slowly turning brown, whispering "do something with me!"
That was me this week. So I rolled up my sleeves, gave those tired bananas a second life, and whipped up the perfect midlife snack: moist, flavourful banana muffins that are gluten-free, dairy-free, and blood sugar-friendly.
These muffins are:
Naturally sweetened (no refined sugar)
Made with almond flour and oats for a gentle fiber boost
Balanced enough to pair with protein (hello, Greek yogurt or eggs!)
Why These Muffins Work for Midlife Women
During perimenopause, our blood sugar becomes more sensitive. Big spikes = mood crashes, fatigue, cravings, and inflammation. These muffins are designed to be:
Slow-burning: thanks to fiber + healthy fats
Gentle on hormones: no dairy, no gluten
Delicious: because we still want joy in our food
Perimenopause is not the time to skip snacks—it’s the time to get smart about them.
That’s why snacks like this one matter. Pairing protein + fiber helps you stay fuller, longer, keeps cortisol in check, and supports better energy—without the crash. These little bites are part of the 30-30-30 Method I teach inside my UNSTUCK program for perimenopausal women. Simple, powerful, and deliciously doable.
Healthier Banana Muffins (GF/DF)
Makes 12 muffins | Prep: 10 mins | Cooktime: 25 mins
Ingredients:
3 bananas (ripe is better, but I never really worry about it!). PS: You can keep ripe bananas in the fridge for smoothies and also use those for this recipe!
1/3 cup of avocado or olive oil
2 eggs
1/3 cup of maple syrup
1 tbsp of vanilla
1 cup gluten free flour
1/2 cup of almond flour
1 tsp sea salt
1 tsp baking powder
1 tsp cinnamon
1 tbsp coconut sugar + 1 tbsp cinnamon for dusting
1/2 cup chocolate chips - for topping (optional)
Directions:
Preheat the oven to 350ºF. Line a muffin tin with muffin liners.
In a medium bowl, stir together the wet ingredients: banana, oil, eggs, vanilla and maple syrup.
Add in the dry ingredients: gluten free flour, almond flour, baking powder, cinnamon, salt.
Scoop the muffin mixture into the muffin liners. Top with your desired toppings.
Bake for ~20-25 minutes. They are done once they have browned a bit and a toothpick comes out clean.
Note: This recipe typically makes 12 muffins and doubles beautifully. Once baked and cooled, I put half in the freezer and the other half in the fridge… that way we have muffins all week.
Storage: Store these muffins in an airtight container in the fridge.
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