Healthy Anti-Inflammatory Banana Muffins

Here are my favorite anti-inflammatory banana muffins worth trying. If you love muffins, you are going to enjoy this recipe. These muffins are packed with flavor, healthy, low in calories, and will curb your sweet tooth. I just love having them for breakfast.

Switching to a healthy diet is one of the best ways to reduce inflamamtion in the body regardless of which type you have.

Now I am in no way implying that you should skip medical advice or treatment but making the right food choices really helps.

I just know that when I started eating healthy, I was able to reduce inflamamtion in less than a month! My CRP levels (C-reactive protein) went from 18 to 4 in just 3 weeks. This makes me a strong believer that food is medicine.

What Is Inflammation?

Just quickly, there are different types of inflamamtion, acute, chronic, and inflamamtion caused by autoimmune diseases. Acute inflamamtion happens when you have an injury or infection and the immune system sends white blood cells to fight.

Chronic inflamamtion is when the white blood cells cannot get rid of the invaders and continue fighting long-term. This stage is usually when treatment is required to get rid of the infection so that everything goes back to normal.

Inflamamtion caused by autoimmune diseases like rheumatoid arthritis, arthritis, lupus, etc. does not go away but there are meds to help reduce symptoms and prevent long-term damage.

Now whichever type you have, eating inflammatory foods will make your condition worse, smoking, drinking, and not exercising can also increase inflamamtion.

Common symptoms include heat, swelling, redness, pain, & loss of function. I was able to reduce my symptoms by just choosing the right foods and you can too. So here is your recipe.

Anti-Inflammatory Banana Muffins

Anti-Inflammatory Banana Muffins

I tried this recipe a few months ago and I liked it a lot but not compare to my other blueberry muffin recipe. I think it’s because I’m not a fan of banana-baked goods, that said, check my sweet potato and oatmeal muffin recipes as well.

Ingredients for 12 servings | Prepping & cooking time: 40 mins

  • 4 ripe bananas (mashed)
  • 1 cup of whole wheat or gluten-free flour of your choice
  • 1/2 cup of ground steel-cut oats (made in a food processor)
  • 3 eggs
  • 3 tablespoons of coconut oil (melted)
  • 1/2 cup of pure maple syrup
  • 3 tablespoons of oat milk
  • 1 tablespoon of pure vanilla extract
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon of ground ginger
  • 1/2 teaspoon of sea salt
  • 1 teaspoon of ground flaxseeds
  • 1 teaspoon of chia seeds
  • 2 tablespoons of assorted nuts chopped for topping (optional)

How To Make Banana Muffins For Inflammation

To make your banana muffins, start by preheating your oven to 350 F, and line your muffin tray with muffin paper cups. If none are available, grease the tray with a nonstick cooking spray and set it aside.

Next, combine all of your dry ingredients in a large bowl and mix them. In a separate bowl, combine the milk, banana, maple syrup, coconut oil, eggs, and vanilla into an even mixture, now gently fold in your dry ingredients.

Transfer your batter to your muffin tray but make sure to only fill it halfway to prevent overfill. Top with your assorted nuts and bake for 25 to 30 minutes or until done.

Anti-inflammatory Banana Muffins Nutrition Facts

Each serving of this recipe has 149 calories| 7% total fat | 17% saturated fat | 14% cholesterol | 7% sodium | 22.9g total carbs | 2.5g dietary fiber | 13.1g total sugars | 3g protein | 27% vitamin D | 4% calcium | 5% iron | 5% potassium

Are Bananas and Oats Anti-inflammatory?

Bananas have anti-inflammatory properties and prebiotics making them a good food fruit choice for those with inflammation.

Adding bananas to your diet regularly can help reduce pro-inflammatory cytokines while steel-cut oats are rich in fiber, and probiotics, plus, they are on the list of low glycemic index foods.

Cinnamon, ginger, and turmeric are excellent for reducing inflammation due to their anti-inflammatory and antioxidant properties.

Conclusion

I hope you try this recipe and if you do, please let me know how it turned out in the comments below. You can also find me on Pinterest where you can follow me to get notified of all my future posts. Until next time, stay awesome mama!

Anti-Inflammatory Banana Muffins

11 Comments

  1. Can you tell me what you mean by (making in blender)
    When referring to the Banana muffin recipe?

    1. Hi Joan, only the oats are ground in a food processor. However, you can mix your batter using a blender which reduces your workload.

  2. The best gulten free muffin I have made. Thank you for posting the recipe

    1. Thank you so much Rose for trying the recipe and leaving a positive review. Stay awesome.

  3. These are pretty good. I did not have steel cut oats and used regular oats and I used whole wheat flour. I used all the other ingredients. The muffins taste great and are very moist. I had enough batter to make 12 regular muffins and 24 mini muffins.

    1. I am soo glad you liked the recipe and thank you soo much for leaving a positive review. Have an amazing day.

  4. Excellent! The taste and texture are perfect.

    1. Thanks a million Kathy, I am soo glad you liked the recipe.

  5. Hey, can I leave out the flaxseed?

    1. Hi Nitzan, yes you can, it’ll still turn out good.

  6. Is there a printable version of the recipe?

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