Description

These Blended Banana Lentil Muffins are a nutritious and delicious breakfast option, packed with protein and fiber from lentils and whole wheat flour. Naturally sweetened with bananas and maple syrup or honey, they’re perfect for kids and adults alike. The use of a blender streamlines the preparation, making it quick and easy to whip up a batch of wholesome muffins with a moist texture and a hint of cinnamon and chocolate chips for extra flavor.

Ingredients

Wet Ingredients

2 large eggs
⅓ cup maple syrup or honey
¼ cup plain Greek yogurt (low fat or full fat for best results)
¼ cup avocado oil or neutral oil
2 teaspoons vanilla extract
1 ¼ cup ripe, mashed bananas (about 2 large bananas)
1 cup cooked red lentils (cooled and well drained; green or brown lentils also work)

Dry Ingredients

1½ teaspoons cinnamon
½ teaspoon baking soda
1 teaspoon baking powder
½ teaspoon salt
1 ¼ cups whole wheat flour

Extras

¼ cup mini chocolate chips + extra for topping, if desired

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Instructions

Preheat and Prepare: Preheat your oven to 350℉ and line a 12-hole muffin tin with liners. Set it aside for later use.
Blend Wet Ingredients: In a blender, combine the eggs, maple syrup or honey, oil, yogurt, vanilla extract, mashed bananas, cooked and drained lentils, cinnamon, baking powder, baking soda, and salt in that order. Putting wet ingredients on the bottom helps the blender blades work smoothly for a completely smooth puree.
Mix Dry Ingredients: Pour the blended mixture into a medium bowl. Sprinkle the whole wheat flour and mini chocolate chips on top. Gently fold the dry ingredients into the wet ingredients, mixing just until combined to avoid overmixing which can make the muffins dense.
Fill Muffin Tin: Scoop the batter evenly into the prepared muffin tin. Add extra mini chocolate chips on top if desired for a decorative and tasty finish.
Bake the Muffins: Bake for 20-22 minutes at 350℉, or until a toothpick inserted in the center of a muffin comes out clean. For accuracy, use a kitchen thermometer to ensure the muffins reach an internal temperature of 200℉ to guarantee they are perfectly cooked through without overbaking.
Cool and Serve: Let the muffins cool in the pan for 10 minutes, then transfer them to a cooling rack. Allow them to cool completely before storing any leftovers. Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 1 month.

Notes

To yield 1 cup cooked red lentils, start with about ½ cup dried red lentils and cook according to package instructions. Make sure to drain the lentils well after cooking to avoid excess moisture.
Use full fat Greek yogurt for richer flavor and moister muffins, though low fat works fine as well.
For vegan variation, replace eggs with flax eggs and use maple syrup instead of honey.
Ensure not to overmix after adding flour to keep muffins light and tender.
Extra mini chocolate chips on top add a nice texture and visual appeal but are optional.