These healthy Gluten-Free Banana Sunflower Mini Muffins are so quick and easy to bake! They’re vegan, allergy-free, naturally sweet, and make for a great nut-free school & kid-friendly breakfast or snack! This muffin bites recipe only take 10 minutes, is great for meal prepping, and keeping in the freezer for those busy days!
Mini muffins are the best! So quick, so easy, they make for a perfect grab-and-go breakfast, lunchbox addition, or afterschool snack! Mini muffin bites that are gluten-free, vegan, allergy-free and naturally sweet are perfect for little hands and hungry bellies! What’s special about these banana sunflower mini muffins is that fact that they’re a nut-free riff on the classic banana nut muffin!
“Nut-Free” Banana Nut Muffins
Who needs nuts anyway? No tree nuts, no peanuts; these are banana SEED muffins! Sunflower seeds are the perfect “nutty” swap to the typical walnuts you’ll find in a classic banana nut muffin. You still get that savory/sweet balance and an even better deep, rich, “nutty” flavor from the sunflower seeds! These banana sunflower mini muffins use both sunflower seed butter and sunflower seeds (you’re getting a double dose!) The actually seeds provide a perfect little crunch directly in the muffins and on top (got to make them pretty, right?)
Ingredients in banana sunflower mini muffins
There are only 8 essential ingredients and 2 others you can choose to use or not! That makes these muffin bites so simple, easy, and quick to pull together! I bet you already have everything you need on hand in your allergy-free pantry (and don’t we all have some overripe, browning bananas we need to use up?)
- Gluten-Free All-Purpose Flour
- Sorghum Flour (this is optional, you can use all all-purpose)
- Baking Powder
- Bananas
- Sunflower Butter
- Roasted Sunflower Seeds
- Cinnamon
- Vanilla Extract
- Non-Dairy Milk
- Sweetener (I used a touch of erythritol, but you don’t have to include any extra sweetener!)
Roasted vs Raw Sunflower Seeds
Most sunflower seed butters are roasted since that’s what brings out the flavor. Raw sunflower butter wouldn’t have a strong taste at all. The same goes for sunflower seeds by themselves. Raw sunflower seeds are slightly chewy and don’t have a robust taste. I opted to use an unsweetened, unsalted roasted sunflower seed butter and roasted slightly salted sunflower seeds. This gives you the best flavor combo with the super sweet bananas! However, you can use raw butter and seeds, unsalted or salted, whatever you have on hand or prefer!
How to make gluten-free banana sunflower mini muffins
Not only are these little muffins just 8-10 ingredients, but they take only 10 minutes to bake too! A simple mashing of those ripe bananas, mixing of your muffin ingredients, scooping 1 tablespoon of batter into a mini muffin pan, sprinkling a few extra sunflower seeds on top of the unbaked muffins, and then baking at 375°F. Muffins in a flash? I think so! That’s why these muffins are so great for adding to your Sunday meal prep list and having them ready to grab during the week or to freeze and keep a stash of emergency muffin fuel in the freezer that you can defrost as needed!
How to store
Store the baked and cooled banana sunflower mini muffins in an airtight container for 5-6 days for optimal freshness.
How to freeze
You can freeze the baked and cooled mini muffins by freezing them on a baking sheet in a single layer and then putting them in a large freezer-safe bag together. These muffin bites are super small so you can even portion them out into individual baggies with 3-4 muffins in each for a super easy grab-and-go.
How to reheat
If you need them asap from the freezer, you can pop the muffins in the microwave or toaster oven until they are soft and warm. Alternatively, you can pack the frozen muffin bites in a lunchbox or bag and they’ll be defrosted by the time you need them (aka lunchtime!) or bring them to room temperature over a few hours on the counter.
Nutritious breakfast or school snack
These allergy-free muffin bites are perfect for a healthy, nourishing, kid-friendly and toddler breakfast or an easily packable school lunchbox addition! They’re mess-free for long car rides and easy to add to an afterschool snack plate too! In a time when no-nut classrooms are common, sunflower seed power prevails, and that’s nothing to get sad about! Sunflower seeds are such a fantastic food to include in any diet!
Sunflower Seeds are:
- High in Vitamin E – Great for anti-inflammatory properties and cardiovascular health
- Great source of Magnesium – Great for nerves, muscles, blood cells, and digestion
- Source of Selenium – Great for thyroid health
- Contains antioxidants, cholesterol-lowering phytosterols, Vitamin B1, iron, phosphorous, and 4g of fiber per 1/4 cup!
- Healthy source of plant-based protein, about 6g per 1/4 cup, and plant-based fats, about 19g per 1/4 cup.
Pair sunflower seeds with the power of bananas and these gluten-free muffins should be called a superfood! With the bananas high potassium content and natural sweetness, they pair perfectly with the sunflower seeds to give you one wholesome breakfast or snack that will keep you full, fueled, and focused all day! Did you know that sunflower seeds are the FRUIT of the sunflower? Total “fruit” muffin!
Gluten-Free Banana Sunflower Mini Muffins
Gluten-Free Banana Sunflower Mini Muffins (Vegan, Allergy-Free)
These healthy Gluten-Free Banana Sunflower Mini Muffins are so quick and easy to bake! They’re vegan, allergy-free, naturally sweet, and make for a great nut-free school & kid-friendly breakfast or snack! This muffin bites recipe only take 10 minutes, is great for meal prepping, and keeping in the freezer for those busy days!
- Prep Time: 2 minutes
- Cook Time: 10 minutes
- Total Time: 12 minutes
- Yield: 28 1x
- Category: Breakfast, Snack
- Method: Bake
- Cuisine: American
Ingredients
- 1 Cup Gluten-Free All-Purpose Flour
- 1 Cup Sorghum Flour (or use more all-purpose flour)
- 1 Tsp Baking Powder
- 2 Large Super Ripe Bananas (about 1 cup mashed)
- 1/2 Cup Unsweetened Sunflower Butter
- 1/4 Cup Roasted Sunflower Seeds (plus more for topping)
- 1/2 Tsp Cinnamon
- 1/2 Tsp Pure Madagascar Bourbon Vanilla Extract
- 1/2 Cup Unsweetened Non-Dairy Milk
- 1/4 to 1/3 Cup Granulated Erythritol (optional, or preferred granulated sweetener)
Instructions
- Preheat the oven to 375°F.
- In a large mixing bowl, combine all muffin ingredients, in order and mix well to combine and form a thick muffin batter.
- Grease a non-stick mini muffin pan and scoop 1 tablespoon of batter into each mini muffin mold (I got 28 mini muffins out of the batter).
- Sprinkle a few extra sunflower seeds on the top of the unbaked muffins (if desired).
- Bake the muffins in the preheated oven for 10-12 minutes.
- Remove and allow the muffins to cool completely on a wire rack before storing in an airtight container.
Nutrition
- Serving Size: 3-4
Keywords: sunflower seeds, banana, banana muffins, sunflower muffins, mini muffins, mini muffin bites, gluten-free muffins, nut-free, muffins, gluten-free, vegan, vegetarian, allergy-free, dairy-free, egg-free, soy-free, nut-free, peanut-free, coconut-free, sesame-free, kid-friendly
Now, these are totally adult-approved too, so try not to eat ALL the mini muffins the moment they come out of the oven! The smell is to die for and the taste is 100%! The tiny size makes them the perfect homemade version of “Little Bites” (the muffin bites of our childhood!), but healthy, unprocessed, gluten-free, vegan, and top allergen-free of course!
More healthy muffin ideas:
- Mini Cornbread Muffins
- Mini Pumpkin Chocolate Chip Muffins
- Bakery-Style Blueberry Muffins
- Bakery-Style Chocolate Chip Muffins
So tell me:
+ What’s your favorite seed to swap nuts with?
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Jo Ann McLellan
Wow!
Looking so amazing! Can’t wait to make 🙂 Thank you for sharing!
★★★★★
Rebecca @ Strength and Sunshine
I hope you enjoy them!
Miz Helen
These mini muffins look so fantastic! I must try them!
★★★★★
Rebecca @ Strength and Sunshine
Thank you!
Michele Morin
Sunflower seeds sprinkled on the top are so perfect!
Rebecca @ Strength and Sunshine
And why do you feel that way?
Toni | Boulder Locavore
This will quickly become my favorite!!
★★★★★
Rebecca @ Strength and Sunshine
I bet, “Toni”!
Amanda
Yum! These look so good! Can’t wait to try them!
Rebecca @ Strength and Sunshine
I hope you do!
Lisa Lombardo
These look amazing! I need to try this recipe 🙂
★★★★★
Rebecca @ Strength and Sunshine
Thank, Lisa.
Claire Rocks
Oh my word! I am going to have to try to make these! They sound delish!
Rebecca @ Strength and Sunshine
They make a great little snack!
Susan
Oh my word!!! your site, your fonts, your colors, your writing, pics, recipes….all of it….SPOT ON GIRL!!! This makes my mouth water and your pictures are delicious!!! Can’t wait to try it! Keep going! We are loving it!
Rebecca @ Strength and Sunshine
Wow, thanks, Susan. That means a lot!
Jo Ann McLellan
Wow!
Making me hungry 🙂 Watering from my tongue 🙂
★★★★★
Rebecca @ Strength and Sunshine
Uh, alright!
Christa
These look amazing! One of the reasons I LOVE your recipes is because you take something that’s familiar and make it new. I can’t wait to try these.
Rebecca @ Strength and Sunshine
Ah, well I love that, thank you!
Rachel
I can’t wait to try these. I love having a stock pile of mini muffins to give my kids for breakfast.
Rebecca @ Strength and Sunshine
So easy to serve up!
Sharon
These mini muffins look so amazing. I love the addition of sunflower butter and sunflower seeds. Look so good.
★★★★★
Rebecca @ Strength and Sunshine
So much rich flavor!
roxy
Ooooh how did you know I was looking for recipes with sunflower seeds? I love muffins and these will be perfect for days when I run in the morning and need a quick bite before work.
Rebecca @ Strength and Sunshine
Well, I guess I know what you’ll be baking this week!
Natasha Mairs
These look really great.I have pinned them so I can have a go at making them myself
Rebecca @ Strength and Sunshine
I know you’ll enjoy!
Briana
These are adorable! Perfect for work!
Rebecca @ Strength and Sunshine
A great grab-and-go for sure!
Helen
Every time I come to your site I am drooling! These look SO tasty!
Rebecca @ Strength and Sunshine
Glad you think so!
Chrissie Jones
Oh my gosh, thank you for this recipe! My dairy-intolerant baby girl will LOVE them.
Rebecca @ Strength and Sunshine
Yes she will! Perfect size for little hands too!
Hadia
Looks healthy and delicious! These make a great afternoon snack! Yum!
Rebecca @ Strength and Sunshine
Perfect for after school or work!
jen
My favorite part of this muffin are those crunchy little sunflower seeds on top. They must add such wonderful texture!
Rebecca @ Strength and Sunshine
Haha, gotta make them look pretty 😛
Sarah
Wow, I never thought to use sunflower seeds like that. That’s such an awesome idea for a nut free topping, so pretty too!
Rebecca @ Strength and Sunshine
Gives them a great rich flavor!
Heather
Banana muffins are my favorite! I have to try this recipe.
Rebecca @ Strength and Sunshine
The nutty, salty, rich sunflower butter is just amazing with the sweetness!
Christie
Stoked to find this! Who doesn’t love a great grab & go breakfast? As a new-ish vegan, I’m stock piling yummy recipes and appreciate great breakfast options!
Rebecca @ Strength and Sunshine
Mini muffins are perfect for making ahead of time to have on hand!
Marna Altman
These sound and look delicious. I also love that it is a new take on a banana muffin. Yum
Rebecca @ Strength and Sunshine
Right? Banana “nOt” muffins 😉
Image Earth Travel
These look delicious!
Rebecca @ Strength and Sunshine
Thanks!
Emily
This looks like such a tasty muffin. We have a lot of extra bananas right now so this was perfect timing – going to try making them this week. Thanks!
Rebecca @ Strength and Sunshine
Perfect, perfect! There’s always ripe bananas around 😉
Nipa
I usually put sunflower seeds in my salad, but never thought to add them to muffins! This looks like a great recipe!
Rebecca @ Strength and Sunshine
Sunflower seeds are the go-to for those with food allergies.