After being out of my kitchen due to home renovations I was finally able to get back in and bake this week! We still have some work to finish but it was great to make a big stack of pancakes this weekend and muffins for the freezer! We are painting the cabinets and finishing the floors next week so we will be back out of the kitchen and the house for a couple a days. But for this week I am back with our hands down family favorite muffin – Healthy Banana Cauliflower Muffins. For fun we like to call these Savanna Bananas because they are her ultimate favorite!
This muffin has a sneaky veggie ingredient – cauliflower!! It is dairy free, refined sugar free and can be made with gluten free or whole wheat flour! There are a lot of veggie muffin and bread recipes, but not many have cauliflower which is why I was excited to share these! It is great for a child who may shy away from green or orange pieces in their muffin. Since the cauliflower is white and pureed it is not as intimidating. This recipe is adapted from the Deceptively Delicious Cookbook. I wanted a gluten and refined sugar free version and love the flavor and added benefits that oat flour has to offer.
You have two options to making these Banana Cauliflower Muffins. The first takes a little longer to make than my average quick bread or muffin recipe so I like to make a double batch (see notes for double batch quantities) but I am telling you they are worth it! I use frozen riced cauliflower because it cooks faster. I also like to have it on hand for smoothies and dinner. While the cauliflower is cooking in microwave I prepare the rest of the ingredients.
Then the rest of the steps are simple. I mash the bananas in a large liquid measuring cup, add and whisk the cauliflower puree and the remaining liquid ingredients. Lastly, add the wet ingredients to the dry ingredients and mix until throughly combined! I bet you can’t stop at 1!
An alternative method is to use regular chopped cauliflower and you do not need a food processor or blender! Check out the steps here.
If you are looking for more healthy muffin recipes check out some of our other favorites.
Healthy Banana Cauliflower Muffins
See Notes section for double batch ingredient quantities
- 1 egg
- 2 oz neutral oil (I used avocado oil)
- 1 ½ cups mashed banana (About 3 medium size (if you don't have enough you can use 1/2 apple sauce))
- 1/4 – 1/3 cup maple syrup (the range depends on how sweet you like your muffins :))
- ½ cup cooked and pureed cauliflower (I use 1 cup frozen riced about 5 oz or 1 heaping cup of chopped cauliflower)
- 1/2 tsp cinnamon
- 1/2 tsp salt
- 1/2 tsp baking Soda
- 2 tsp baking Powder
- ¾ cup whole wheat flour (can also use a gluten free all purpose blend)
- 1/2 cup oat flour (or almond flour )
- Pre-heat oven to 350
Method #1 Need a Food Processor or Blender
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Cook cauliflower in a bowl with water in the microwave for 6 minutes
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While Cauliflower is cooking, in a medium bowl measure flours, baking soda, baking powder, salt, and cinnamon mix well and set aside
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Strain the cauliflower and put in a food processor and process until smooth
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In a separate medium bowl or large liquid measuring cup mash the bananas
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Whisk cauliflower puree, egg, maple syrup, and oil into the bananas until throughly combined
- Add the liquid ingredients to the dry ingredients and mix until all combined
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Using a scoop portion into muffin tin
- Bake for 12-15 minutes (20-22 minutes for regular size muffins)
- Let cool for 5 minutes before removing
Method #2 No Blender or Food Processor Required!
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Boil 1 heaping cup of chopped cauliflower for 15 minutes or until soft, strain and let cool for at least 10 minutes
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While Cauliflower is cooking, in a medium bowl measure flours, baking soda, baking powder, salt, and cinnamon mix well and set aside
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Place cooled cauliflower in a large liquid measuring cup or medium mixing bowl and mash until there are no lumps
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Add bananas to the cauliflower and mash until there are no lumps
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Add egg, oil and maple syrup or honey to the mashed cauliflower and banana and whisk until thoroughly combined
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Continue with step 6-9 above
- If you are really short on time and you are looking for substitution I have replaced the the cauliflower puree with canned pumpkin or butternut squash and added a little more cinnamon for a fun twist on these.
- I have attempted to make these entirely in the blender to make it easier and faster and it doesn’t work.
- Cooking times will vary depending on the size of your muffin
- The quantity is based on using a small oxo scoop (mini) and a large oxo scoop (large)
- Double Batch Quantities:
- 2 eggs
- 4 oz neutral oil I used avocado oil
- 3 cups mashed banana About 6 medium size
- 1/2 – 2/3 cup maple syrup
- 1 cup cooked and pureed cauliflower (about 10oz frozen riced)
- 1 tsp cinnamon
- 1 tsp salt
- 1 tsp baking Soda
- 4 tsp baking Powder
- 2 tsp vanilla
- 1 1/2 cups whole wheat flour can also use a gluten free all purpose blend
- 1 cup oat flour
Food Play Go 