Banana (or Pumpkin) Nut Cacao Muffins (or Bread)

Four recipes in one!

Ever looking for ways to 1) satisfy my sweet tooth, 2) minimize my time in the kitchen, and 3) keep it relatively healthy, these sprouted muffins really fit the bill. They can be made with either pumpkin puree (in the original recipe I found), or with very ripe bananas.

Here’s why sprouting seeds, nuts and grains is important.


Banana Nut Cacao Muffins or Bread
Prep time: 
Fermentation time: 
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Sprouted flour, honey, and raw cacao make these a nutrient-dense, delicious alternative to store-bought muffins, which are often loaded with rancid vegetable oils!
  • ¾ cup/180ml honey (250g by weight)
  • 2 chicken eggs
  • 1⅔ cup (400ml) sprouted flour (whole wheat or spelt)
  • ½ cup (120ml) coconut oil (105g by weight)
  • 3 very ripe bananas (you can use frozen & re-thawed brown bananas) OR 1 cup (250ml) pumpkin puree
  • ½ cup (120ml) crushed walnuts (preferably soaked)
  • ¼ cup (60ml) raw cacao nibs
  • ½ tsp. ground cinnamon
  • ½ tsp. ground nutmeg
  • ¼ tsp. baking powder
  • 1 tsp. baking soda
  • ¾ tsp. sea salt
  • ½ tsp. ground clove
  1. Preheat oven to 325F.
  2. Melt coconut oil over low heat.
  3. Combine all other ingredients into a mixing bowl. Bonus points for grating spices (cinnamon, nutmeg) fresh.
  4. When coconut oil has cooled (to 110F or lower), add to bowl.
  5. Mix thoroughly.
  6. Lightly grease (using butter or coconut oil) muffin tin or 9"x5" loaf pan.
  7. Evenly distribute batter into muffin cups or pour into loaf pan.
  8. Place into oven.
  9. Muffins should take about 30 minutes; bread should take about 60. Start checking in on them.
  10. Use the 'toothpick test' by sticking a clean toothpick into the center of the loaf or largest muffin. If it comes out clean (no crumbs), then it's done. If not, let them bake a few more minutes and check again.
  11. Remove from oven, let cool and then remove from pan.
  12. Serve warm with butter, or better yet, bacon jam!


Inspired by this Kitchen Stewardship recipe for Pumpkin muffins