Banana Oat Buttermilk Muffin Top 8 Top 9 Top 14 Allergy Friendly Gluten Free Vegan Nut Free
Breads & Muffins, Breakfast, Recipe

Banana Oat Muffins

What To Make With Overripe Banana’s

Sometimes I feel like I only buy bananas, for them to turn brown and need to be made into banana bread or another recipe. We love banana bread in our house, and banana muffins.

Allergy Friendly, Organic, and Verified

We got a fun surprise in the mail from Zego Foods, their organic oats! They are top 14 free, purity certified for pesticides, glyphosates and allergens. They are additionally, gluten free certified and USDA Organic verified. As if that is not enough, they are also a Spokin Verified Brand.

Plant Based & Allergy Friendly Recipe Ingredients

You can make this recipe with what many know as the standard ingredients, for example, buttermilk. However, you can also use the substitutes that I suggest and have tried myself if you are either looking for a plant based healthier option, or allergy friendly substitute.

Flour Substitution & Option

For the flour, you can definitely use traditional all-purpose flour. If you are gluten free, my favorite measure-for-measure blends are King Arthur’s Gluten Free baking mix, or Bob’s Red Mill. These are great in not only their ingredient content, but also how they perform when baking. Plus, it’s easy because you can just do a 1:1 swap.

Egg Substitution & Option

For the eggs, I do prefer to use organic range free eggs, but when subbing for baked goods I have found great success and flavor in using 1/4 C unsweetened applesauce for each egg replaced, up to 3 eggs in a recipe. In fact, I like to purchase the 6 packs of individual servings Great Value Brand Organic Unsweetened Applesauce when I do my WalMart Online orders. It is shelf stable for several months, and I can just use what I need, when I need it, instead of opening an entire jar.

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Buttermilk Substitution & Option

I always try to use buttermilk in my muffin recipes. I love the moisture and texture it brings to the baked item. If you are looking for a plant based or allergy friendly substitute for buttermilk just swap out your favorite go-to milk alternative choice for each 1 cup, and stir in 1 tablespoon of lemon juice. Then let it sit for about 5-10 minutes. The milk will thicken and begin to curdle slightly. This slight curdling will blend in with the other ingredients and not be noticed when baked and consumed. For this recipe you need 2 Cups of milk and 2 Tablespoons of lemon juice, to create the 2 Cups of buttermilk.

Healthier Options and Holistic Nutrition Additions

For the oil you can select any high temperature oil of your choice, but I do love grapeseed oil. Vegetable, avocado and other oils will work as well.

I recently started using organic light brown sugar. It has a different look from the traditional brown sugar we are used to purchasing. It still has the same great flavor and works up well in all our recipes.

I like to add in ground flaxseed and turmeric to most of my meals and baked goods. They both can easily be added as a sprinkled on ingredient to oatmeal, salads, and in smoothies. They can also be added to baked goods to add a little extra added healthy boost.

Flaxseed Benefits

Flaxseed has many benefits including containing omega-3’s for heart health, as well as cancer fighting properties.

Turmeric Benefits

Turmeric has amazing anti-inflammatory properties, improves digestion, helps prevent cancer, control diabetes, and boosts the immune system among other benefits.

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What are the Top 14 Allergens

When my son was first diagnosed in 2008, there were 8 allergens that accounted for 90% of all allergens. Those 8 allergens that are often referred to as the Top 8 are: wheat, soy, dairy, egg, peanut, tree nut, fin fish and shellfish. Since that time, allergies have increased among our population not only per person, but also in the amount of things individuals are allergic to. The numbers for the following allergens have also increased over the years to make the list of “top allergens”: Sesame (this one is the 9th when referring to top 9); celery, mustard, sulphur dioxide & sulphites, lupin, and clarifying instead of the previous “shellfish” – crustaceans and mollusks.

Paper Liners or Greased Muffin Tins

Have you ever made muffins or cupcakes and the liners stick to the baked good and while it still tastes amazing, it looks like a wreck?! This tends to happen especially when making muffins that have more sugars both added as well as ingredients like bananas, apples and other sources of natural sugars. For this reason I like to grease muffin tins, and avoid papers altogether. Otherwise, you may find yourself Googling, how to get my muffins not to stick to the muffin paper. I made a few test batches with this recipe, and as pictured you can see I used papers, but the best ones came out, when baked in a greased tin and no muffin papers.

When You Bake Your Muffins, Be Sure to Tag Me on Social Media!

I am @foodallergypi on all social media platforms and would love to see what you make! You can also use #foodallergypi as well! Happy baking XOXO, Lisa

Banana Oat Muffin

Course Breakfast, Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes


  • 3 large Bananas, mashed
  • 1 C Light brown sugar, packed
  • 2 C Buttermilk Or substitute 2C nut milk or other dairy alternative stirred with 2T lemon juice. This will thicken. Let sit about 5-10 minutes before adding to recipe.
  • 1/2 C Grapeseed Oil
  • 2 large Eggs Or use 1/2 C unsweetened applesauce in place of 2 eggs.
  • 2 C Flour Use traditional all-purpose flour or a gluten-free measure-for-measure such as Bob's Red Mill or King Arthur.
  • 2 C Oats Zego is a certified gluten free oat.
  • 1 tsp Baking powder
  • 1 tsp Baking soda
  • 1 tsp Salt
  • 1 T Cinnamon
  • 1/2 tsp Nutmeg optional
  • 1 T Ground Flaxseed optional
  • 1 tsp Turmeric optional
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  1. Combine the mashed bananas and brown sugar. Next, add in the buttermilk, oil, eggs. In a separate large bowl mix the flour, oats, baking powder, baking soda, salt, cinnamon, nutmeg, flaxseed and turmeric. Mix the wet and dry ingredients. Fill greased muffin tins 3/4 full, and then bake for 18-20 minutes, or until golden brown, at 400.

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