whole wheat banana pecan muffins
Photo courtesy of Peanut Butter Fingers

Whole Wheat Pecan Banana Muffins

Submitted by: Julie Fagan, Peanut Butter Fingers

A fluffy and wholesome muffin recipe,  naturally sweetened with banana and maple syrup and every bite includes a delicious crunch thanks to nutrient-dense pecans.


  • ¾ c. whole wheat flour
  • ½ c. old fashioned oats
  • 2 tbsp. ground flax seeds
  • 1 tsp. cinnamon
  • ½ tsp. baking soda
  • 1 tsp. baking powder
  • ¼ tsp. salt
  • 1 egg
  • 3 tbsp. maple syrup
  • 2 ½ tbsp. MCT oil or melted coconut oil
  • ¼ tsp. vanilla extract
  • 1 small very-ripe banana, mashed
  • ½ c. light coconut milk (or regular milk)
  • 1/4 cup chopped pecans


  1. Preheat oven to 350 degrees and line muffin pan with six paper muffin liners
  2. Combine whole wheat flour, oats, flax seeds, cinnamon, baking soda, baking powder and salt
  3. In a separate bowl, mix together egg, maple syrup, MCT oil, vanilla, banana and coconut milk
  4. Gradually pour egg mixture into the flour mixture and stir until batter is combined
  5. Fold in pecans
  6. Divide the batter into six muffin cups and bake for 15 – 18 minutes
  7. Allow to cool and enjoy

Nutrition facts




13 g

Sat Fat

8 g


220 mg


28 g


4 g


5 g

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Pecans possess many impressive health benefits.

When it comes to America’s native nut, great taste is just the beginning. Heart-healthy with power-packed protein, this nutrient-dense nut boasts multiple health-promoting nutrients and bioactive compounds. The pecan has rightfully earned its reputation as a nutrition powerhouse.

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