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Spelt Peanut Butter Banana Muffins

Four spelt peanut butter banana muffins on a wooden board, one broken open to show soft golden crumb

These muffins use ripe bananas as the base sweetener. The riper the banana, the less maple syrup or honey you need to add.

Spelt flour gives a lighter crumb than whole wheat but with more flavour than plain white flour. It works well with the dense, oily character of peanut butter.

Everything comes together in one bowl. No electric mixer, no complicated steps. The batter takes about ten minutes to prepare.

They're satisfying enough for breakfast and calm enough to pack in a lunch box without making a mess.

Why You'll Love This Recipe

  • No refined sugar - ripe bananas do the work
  • One bowl, no electric mixer needed
  • Spelt gives a lighter crumb than whole wheat
  • Freezes well for up to three months
Golden-topped spelt banana muffins baking in a standard 12-cup muffin tin inside the oven

Ingredient Notes

  • Spelt flour: Use white spelt flour for a lighter crumb, or wholegrain spelt for more fibre and a denser texture. Plain all-purpose flour works as a substitute but loses the nutty flavour.
  • Ripe bananas: The bananas should be heavily spotted or mostly black for maximum sweetness. Underripe bananas will leave the muffins bland and may require extra sweetener.
  • Peanut butter: Use smooth, natural peanut butter with no added sugar or palm oil. Almond butter or cashew butter substitutes well if needed.
  • Maple syrup: Adds moisture and a mild sweetness. Honey works as a direct swap. If your bananas are very ripe, you can reduce the amount to 2 tablespoons.
  • Eggs: Two medium eggs bind the batter and help the muffins rise. For an egg-free version, use two flax eggs (2 tbsp ground flaxseed mixed with 6 tbsp water, rested 5 minutes).
  • Baking powder: Check it's fresh - stale baking powder produces flat, dense muffins. Use aluminium-free baking powder if you prefer a cleaner flavour.
Two spelt peanut butter banana muffins on a white plate beside a mug of black coffee, one sliced open
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Easy
Cooking Temp: 180  C
Servings: 12
Estimated Cost: 0.55
Calories: 195
Best Season: all_year_round
Dietary: Contains gluten, contains nuts, contains-eggs, Dairy-Free, Vegetarian
Description

Spelt flour keeps the crumb soft and slightly nutty, while ripe bananas do most of the sweetening so you need very little added sugar. These muffins hold their texture well the next day and freeze cleanly.

Ingredients
    Dry ingredients
  • 220 g white spelt flour (or wholegrain spelt for a denser crumb)
  • 2 tsp baking powder (check it is fresh)
  • 0.5 tsp baking soda
  • 0.25 tsp fine sea salt
    • Wet ingredients
  • 3 medium (approx. 300 g peeled) very ripe bananas (heavily spotted or mostly black)
  • 130 g (approx. 0.5 cup) smooth natural peanut butter (no added sugar or palm oil)
  • 60 ml (4 tbsp) maple syrup (or honey; reduce to 2 tbsp if bananas are very ripe)
  • 2 medium eggs (room temperature)
  • 1 tsp vanilla extract
  • 2 tbsp neutral oil (sunflower or light olive) (helps keep muffins moist for longer)
Instructions
  1. 1
    Heat the oven to 180 C / 355 F. Line a 12-cup muffin tin with paper cases.
  2. 2
    Peel the bananas and place them in a large mixing bowl. Mash with a fork until smooth with no large lumps remaining.
  3. 3
    Add the peanut butter, maple syrup, eggs, vanilla extract, and oil to the mashed banana. Stir until the mixture is uniform and the peanut butter is fully incorporated.
  4. 4
    Add the spelt flour, baking powder, baking soda, and salt directly into the bowl. Fold with a spatula until just combined - stop as soon as no dry streaks are visible. Do not overmix.
  5. 5
    Divide the batter evenly between the 12 muffin cases, filling each about three-quarters full.
  6. 6
    Bake for 22-25 minutes, until the tops are set and a skewer inserted into the centre comes out clean.
  7. 7
    Cool in the tin for 5 minutes, then transfer to a wire rack. The muffins firm up as they cool.

Nutrition Facts

Servings 12

Amount Per Serving
Calories 195kcal
% Daily Value *
Total Fat 9g14%
Saturated Fat 1.5g8%
Cholesterol 31mg11%
Sodium 145mg7%
Potassium 210mg6%
Total Carbohydrate 24g8%
Dietary Fiber 2g8%
Sugars 9g
Protein 6g12%
Vitamin A 55 IU
Vitamin C 2 mg
Calcium 45 mg
Iron 1 mg
Vitamin D 8 IU
Vitamin E 1 mg
Vitamin K 1 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Vitamin B6 0.2 mg
Folate 18 mcg
Vitamin B12 0.1 mcg
Phosphorus 110 mg
Magnesium 28 mg
Zinc 0.7 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

  • Use bananas with black or heavily spotted skins for the best natural sweetness.
  • Do not overmix after adding the spelt flour - fold until no dry streaks remain.
  • Rest the filled muffin tin for 5 minutes before baking to let baking powder activate fully.
  • A metal muffin tin gives better browning on the base than silicone.
  • Store with a sheet of paper towel in the container to absorb excess moisture.
Keywords: spelt peanut butter banana muffins, spelt muffins, banana peanut butter muffins, healthy spelt baking, no refined sugar muffins

Equipment

  • 12-cup standard muffin tin
  • large mixing bowl
  • fork or potato masher
  • wire cooling rack
  • 12 paper muffin cases
  • wooden spoon or silicone spatula

Tips

  • Mash the bananas until completely smooth before mixing to avoid lumps in the finished muffin.
  • Stir the batter until just combined - overworking spelt flour develops gluten and tightens the crumb.
  • Fill each muffin cup no more than three-quarters full so the tops dome rather than spill.
  • Check for doneness at 20 minutes by inserting a skewer into the centre - it should come out clean with no wet batter.
  • Cool the muffins in the tin for 5 minutes before transferring to a wire rack so the bases firm up without steaming.

Variations

  • Fold in 60 g dark chocolate chips with the batter for a peanut butter chocolate banana version.
  • Add 1 tsp cinnamon and a pinch of cardamom to the dry ingredients for a warm spiced flavour.
  • Replace peanut butter with tahini and add 1 tbsp sesame seeds on top before baking for a nut-free option.

Storage and Reheating

Store cooled muffins in an airtight container at room temperature for up to 3 days. After day two, a 10-second microwave burst restores the soft texture.

For longer storage, freeze muffins individually wrapped in cling film, then placed in a zip-lock bag. They keep well for up to 3 months at -18 C / 0 F.

Thaw at room temperature for about an hour, or warm from frozen in the oven at 160 C / 320 F for 8-10 minutes.

Serving Suggestions

These muffins work well as a breakfast with a cup of black coffee or unsweetened oat milk. The peanut butter keeps the protein level high enough to hold you through the morning.

For a packed lunch, pair with a small pot of Greek yogurt and a handful of blueberries. The tang of the yogurt balances the sweetness of the banana.

As an afternoon snack, slice one open and spread with a thin layer of extra peanut butter or a scrape of dark honey. The texture stays soft enough to eat without toasting.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-peanut-butter-banana-muffins/
Valentina - Spelt Recipes
Valentina
A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!