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  • Writer's pictureAmy Slater

Plantain banana muffins (grain and sweetener free)


I have been using a lot of plantains lately instead of bananas. I use them primarily as a dense source of energy for the kids. When they are in a growth spurt….I literally could spend all day feeding them. As soon as one meal is over, they are ready for the next one. I want to make sure to have plenty of nutrient dense, high energy foods on hand to supply their bodies with the calories they need. I also used plantains in this recipe:

Here is a really nice graphic on the nutrition facts of plantains…


5 eggs

2 green plantains

1 banana, mashed

1/4 cup coconut oil, melted

1/ 2 cup coconut flour

1 tsp baking soda

2 tsp pumpkin pie spice

1 tsp cinnamon

1/2 cup rasins



Preheat the oven to 400F. Line muffin cups with parchment liners.  Peel and quarter 2 green plantains. Place them in your high speed blender along with the eggs. Blend until completely smooth. Then add your one mashed banana (that’s your sweetener).

Pour the plantain mix into a large bowl and add your flour, baking soda and spices. Stir well to combine. Lastly, add your melted coconut oil. Mix well. Fold in your raisins.

Add 1/4 cup to each muffin cup and bake in your preheated oven for 15 minutes.

This recipe makes 12 muffins.

They freeze and thaw really well.



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