Healthy Spiced Banana Bread Muffins
Looking for a high-fiber snack that actually tastes good? These spiced banana bread muffins deliver 8 grams of fiber and 4 grams of protein per muffin, with a tender crumb and warm spices that make them a perfect breakfast for postpartum recovery or a grab-and-go snack for the whole family.
Spiced Banana Muffins for postpartum period
I have been making a real effort lately to get more fiber into my daily meals. It’s something I never paid much attention to, but once I started tracking it, I realized I wasn’t getting anywhere close to the recommended amount. And in a world full of grab-and-go processed snacks, eating enough fiber requires a little intention.
This can be especially challenging in the postpartum period, or when you have small children that you are caring for. Finding something that feels fun, comforting, and satisfying, but also has actual nutritional value, can be difficult. That’s why I keep coming back to these spiced banana muffins. They are moist, warmly spiced, naturally sweet, and each one has about 9 grams of fiber and 4 grams of protein. Even better, every single person in my house will eat them. No questions. No comments about whole wheat flour. No one notices the hemp seeds or almond flour. They’re just good muffins.
And the best part: they have a sensible amount of sweetness, so my teeth don’t feel hairy after eating one.
These muffins have become a staple in our kitchen, especially when our bananas begin to ripen faster than we can eat them. These muffins are even easy enough to whip up for breakfast. They also freeze well and can be popped in the toaster and eaten with some butter.
Why Fiber Matters (and Why It’s Hard to Get Enough)
Once I started learning more about fiber, I realized how important it is for almost every part of our health. Most adults in the United States don’t get anywhere near the recommended 25–30 grams per day. Fiber helps with digestion, stabilizes blood sugar, supports gut health, and keeps energy steady for longer. For postpartum recovery, it can be incredibly helpful. For pregnancy, it’s a gentle way to support regularity and keep blood sugar fluctuations more stable. And for kids, it helps them feel fuller longer without relying on snacks that deliver a quick burst of sweetness and nothing else.
The trouble is that many high-fiber foods aren’t exactly the things we’re excited to snack on between meals. That’s where a muffin like this becomes the perfect middle ground. These muffins don’t look or taste “high fiber,” but they deliver real nourishment along with softness, sweetness, and warm spices that make the whole kitchen smell comforting.
What Makes These Muffins Nutritious
These muffins get their fiber and protein from a blend of simple, accessible ingredients that work together to create a tender crumb and a balanced nutritional profile.
Whole wheat flour -Adds fiber and structure without making the muffins heavy.
Almond flour -Adds moisture, healthy fats, and protein. It keeps the texture soft and delicate.
Hemp seeds -A powerhouse ingredient. They add both fiber and plant-based protein without changing the flavor.
Bananas -Naturally sweet, fiber-rich, and essential for moisture. Overripe bananas are perfect here.
Warm spices -Cardamom and cinnamon give these muffins their warming flavor. They make the whole recipe feel special.
Everything works together so the muffins feel like comfort food, not a health project. They also stay soft for days and freeze well.
Why My Family Loves Them
These muffins have become the snack I can rely on during busy weekdays. They’re easy to pack into lunch, great with coffee or perfect for mid-afternoon hunger. They’re filling without being heavy, and no one thinks of them as a “fiber muffin,” which means I can skip the negotiations with my kids.
I have also learned that when something tastes good on its own, no one cares what flour you used. These muffins are a practical way to add more nutrition to our diet without needing a complicated plan or special ingredients.
The Recipe: Spiced Banana Muffins (High Fiber, High Protein)
Makes about 16 muffins
4 overripe bananas
2 eggs
1/2 cup extra virgin olive oil
1/2 cup coconut sugar
1 tablespoon vanilla extract
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup almond flour
1/3 cup hemp seeds
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cardamom
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1 teaspoon kosher salt
Turbinado sugar for sprinkling on top
Preheat your oven to 350°F. Line muffin tin with papers.
In a large bowl, mash the bananas until smooth.
Add the eggs, olive oil, coconut sugar, and vanilla extract. Stir until well combined.
Add the all-purpose flour, whole wheat flour, almond flour, baking powder, baking soda, cardamom, cinnamon, and salt. Stir gently until the batter comes together.
Divide the batter evenly among the 16 muffin cups. Bake for 15-18 minutes.
Tips for Perfect Muffins Every Time
Use very ripe bananas for the best flavor and sweetness.
Don’t overmix the batter.
Let the batter rest for about 5 minutes so the whole wheat flour and almond flour absorb the liquid.
Sprinkle the tops with turbinado sugar for a golden, crunchy finish.
Optional Add-Ins and Swaps
You can easily customize these muffins with what you have on hand or the flavor you’re craving.
Add chopped walnuts or pecans for crunch.
Make them vegan if you like
Increase the cinnamon for extra warmth.
Fold in dark chocolate chips for something sweeter.
Use coconut oil or butter instead of olive oil.
Rebecca Belenky is a Los Angeles–based postpartum doula, childbirth educator, and lactation specialist who has been supporting families since 2014. Through her practice, Los Angeles Birth, she offers compassionate, trauma-informed care that helps parents to feel informed, grounded, and confident throughout pregnancy, birth, and the postpartum journey. Her expertise in postpartum support, newborn care, and lactation education makes her a trusted resource for families in Los Angeles seeking guidance and reassurance.
