Vegan Lentil Banana Muffins
Vegan Lentil Banana Muffins
Moist, tender banana muffins with a secret protein boost from red lentils — fully vegan, blender batter, 35 minutes
These vegan lentil banana muffins hide a full cup of red lentils in a blender batter — and taste like pure banana bread in muffin form. Moist, tender, warmly spiced.
Nobody guesses the lentils. Everybody gets the protein and fiber. That's the deal.
Why you'll love these lentil banana muffins
- 6g protein per muffin — the lentils disappear completely
- Moist and tender like classic banana bread
- Blender batter — minimal washing up
- Fully vegan, freezer-friendly
- Kid-approved — a snack that actually nourishes
- Pantry staples: lentils, bananas, flour, spice
Health notes
- Red lentils: Protein, iron and fiber that vanish into the batter.
- Banana: Natural sweetness and potassium — the riper, the sweeter.
- Oat flour: Whole-grain body if you go that route.
- Walnuts (optional): Omega-3s and crunch on top.
- Low oil: The lentils and banana keep them moist without much fat.
Key element — blend the lentils completely smooth
Cook the red lentils until they're falling apart, then blend with the banana and liquids for a full minute. Smooth purée disappears; undercooked bits stay gritty. This is the whole trick — and nobody can tell.
Ingredients
Wet (lentil base)
- ¾ cup dry red lentils (about 1¾ cups cooked)
- 3 large ripe bananas, mashed
- ⅓ cup maple syrup
- ¼ cup melted coconut oil (or neutral oil)
- ⅓ cup oat milk
- 1 Tbsp apple cider vinegar
- 1 tsp vanilla extract
Dry
- 1¾ cups oat flour (or whole wheat flour)
- 2 tsp baking powder
- ½ tsp baking soda
- 1½ tsp cinnamon
- ½ tsp salt
- ½ cup chopped walnuts (optional), plus more for tops
Swaps
- Gluten-free: Oat flour is naturally GF — check the label; add ¼ tsp xanthan gum if using a blend.
- Chocolate chip: Fold in ½ cup vegan chocolate chips instead of walnuts.
- No lentils cooked yet? Canned lentils work, drained — use 1¾ cups.
- Less sweet: Halve the maple syrup if your bananas are very ripe.
Instructions
| 1 | Heat and cook the lentils. Preheat the oven to 350°F and line a 12-cup muffin tin. Simmer the red lentils in 2 cups water for 12–15 minutes, until completely soft and falling apart. Drain any excess water. |
| 2 | Blend the wet base. Blend the hot cooked lentils with the bananas, maple syrup, coconut oil, oat milk, vinegar and vanilla for a full 60 seconds, until completely smooth and pourable. |
| 3 | Mix the dry. In a large bowl, whisk the flour, baking powder, baking soda, cinnamon and salt. |
| 4 | Combine gently. Pour the wet into the dry and stir until just combined — a few lumps are fine. Fold in the walnuts if using. Overmixing makes dense muffins. |
| 5 | Fill and bake. Divide the batter between the 12 cups (about ¾ full), top with extra walnuts, and bake 20–22 minutes until a toothpick comes out clean. |
| 6 | Cool. Rest 10 minutes in the tin, then move to a rack. They're at their best slightly warm. |
Pro tips
- Cook the lentils soft — undercooked lentils stay gritty.
- Blend the full minute; smooth is the whole trick.
- The spottier the bananas, the sweeter the muffins.
- Stir the batter only until combined — lumps are fine.
- Freeze a batch: 20 seconds in the microwave brings them back.
Nutrition
| Nutrient | Per muffin |
|---|---|
| Calories | 190 |
| Protein | 6g |
| Net carbohydrates | 28g |
| Total carbohydrates | 32g |
| Fiber | 4g |
| Total fat | 5g |
| Sodium | 160mg |
Estimates based on red lentils, banana, oat flour and maple syrup. Exact macros vary with brands and portions.
Variations
Chocolate chip
½ cup vegan chocolate chips folded in — banana bread meets dessert.
Blueberry
A cup of blueberries folded in — juicy pops in every muffin.
Carrot spice
Grated carrot + extra cinnamon + ginger — carrot cake energy.
PB swirl
A teaspoon of peanut butter swirled on top of each before baking.
Storage
| Method | Time | Notes |
|---|---|---|
| Room temperature | Up to 2 days | Airtight container; they stay moist |
| Refrigerator | Up to 5 days | Warm 15 seconds before eating |
| Freezer | Up to 3 months | Freeze solid, bag; thaw overnight or microwave |
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