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Banana Chocolate Cherry Muffins {AIP Reintroduction + Adaptable, Paleo}

March 6, 2022 By healingfamilyeats 8 Comments

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Banana Chocolate Muffins

These Banana Chocolate Cherry Muffins are a rich and extremely moreish treat. They're filled with healthy ingredients and contain a mere tablespoon of added sweetener. They contain AIP reintroduction foods but are easily adaptable to the elimination phase.

Banana Chocolate Muffins

About the main ingredients

Coconut Flour - is unique and cannot be substituted 1:1 by any other flour. It has many nutrients but can be hard to digest for some people, due to its high inulin content. If this applies to you, see the recipe archives for baked treats and desserts that contain other AIP compliant flours.

Tigernut Flour - tigernuts are not actually nuts, they are tubers that can be traced back thousands of years. They are an excellent form of resistant starch, meaning they feed the beneficial bacteria living in the large intestine. Tigernut flour is naturally sweet, which means the sugar content in these muffins can be extremely low.

Coconut Milk - it's important to read labels because many manufacturers add emulsifiers such as guar gum, to stabilize and thicken coconut milk. I've linked to the coconut milk I used here and in the recipe below.

Eggs - highly nutritious, they are a rich source of fat soluble vitamins which are valuable for gut healing. Whole eggs are a stage 2 reintro - the yolks are stage 1, the whites are stage 2. Be sure to reintroduce the yolks and whites separately. If you're on the elimination phase of the protocol, watch this space as I'll be updating the recipe with gelatin "eggs" very soon!

Cocoa Powder - go for quality when purchasing cocoa powder, since the method of processing determines the nutritional outcome. Avoid alkalized cocoa, for this reason. Cocoa powder is a stage 1 reintroduction but if you're on the elimination phase you can easily use carob powder instead.

Cacao Nibs - Cacao nibs are made from crushed cocoa beans and are rich in antioxidants. They add a little crunch to the recipe without any sweetness. If you prefer chocolate chips, these are the ones I use. Note cocoa beans are actually seeds, so this is a stage 1 reintroduction food. If you have yet to reintroduce cocoa/cacao/chocolate, simply omit or substitute with my AIP Carob Chocolate Chips.

AIP reintro cookbook

Can I make these muffins AIP compliant?

Yes. You will be replacing gelatin "eggs" for whole eggs, using carob powder instead of cocoa powder, and carob chips rather than cacao nibs. Note: You will need to make your own carob chips since commercially made versions contain non-AIP compliant ingredients. If you don't want to make your own, simple omit them. See the recipe below for AIP compliant instructions.

Can I freeze these Banana Chocolate Cherry Muffins?

Yes. Place the cooked and cooled muffins on a parchment lined tray and open freeze. Once completely frozen, transfer to a freezer-proof container or BPA plastic bag for storage.

If you enjoy this recipe, you're going to love these too

Chocolate Beet Cake

Self-Saucing Chocolate Pudding

Carob and Plum Cake

Banana Chocolate Muffins

I can't wait for you to give these Banana Chocolate Cherry Muffins a try so be sure to let me know what you think. As ever, I love getting your feedback so leave me a comment below. And don't forget to tag me on Instagram, so I can share your beautiful meal.

Banana Chocolate Cherry Muffins

Prep time: 20 minutes
Cook time: 25 minutes
Makes 12
Print the recipe here!

Ingredients -
3 medium bananas, mashed (1 cup)
1/2 cup melted coconut oil
1 tablespoon coconut sugar
1 teaspoon apple cider vinegar
1 teaspoon vanilla extract
3 large eggs, lightly beaten (Stage 2 reintro)
3/4 cup coconut milk
1/3 cup coconut flour
1/2 cup tigernut flour
2 tablespoons arrowroot
1/4 cup cocoa powder (Stage 1 reintro) or carob powder for AIP
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1 teaspoon cream of tartar
generous pinch sea salt
1/4 cup cacao nibs (Stage 1 reintro) or carob chips for AIP
1 cup halved frozen cherries
 
For AIP Version only (egg replacement) -
3 tablespoons grass-fed gelatin
4 tablespoons hot (not boiling) water
 

Preheat oven to 350F. Line muffin tins with 12 parchment cases.

Put the bananas, coconut oil, coconut sugar, apple cider vinegar, and vanilla extract into a mixing bowl and combine well. Gradually add in the eggs and continue mixing until the mixture is light and fluffy. Pour in the coconut milk and mix again.

Sift in the coconut flour, tigernut flour, arrowroot, cocoa powder, cinnamon, baking soda and cream of tartar. Add the salt and combine.

If you are making the AIP compliant version, prepare the gelatin "eggs". Put the gelatin into a small bowl and the hot water into another. Whisk the water into the gelatin until the mixture is frothy. Add to the mixing bowl while the motor is running, and combine for a couple of seconds.

While the motor is running, tip in the cacao nibs (or carob chips for AIP) and cherries and mix until the mixture is thoroughly combined.

Spoon the mixture into the cases, I like to use a cookie scoop, filling nearly to the top and making sure the cherries are distributed evenly.

Bake for 25 minutes until risen and firm to the touch, and a skewer comes out clean. The AIP compliant muffins will take around 35 minutes to cook.

Leave in the tins for 10 minutes, then transfer to a wire rack to cool completely. Store in an airtight container.

Banana Chocolate Muffins

« Baked Cauliflower Mac 'n Cheese with Crispy Bacon + Rosemary Topping {AIP reintro + adaptable, Paleo}
Seafood and Cauliflower Gratin {AIP, Paleo, GAPS, SCD, Whole30} »

Comments

  1. Olivia says

    March 07, 2022 at 7:16 am

    Can wild blueberries be used in place of the cherries in this recipe? Will it disturb the texture much?

    Reply
    • healingfamilyeats says

      March 07, 2022 at 9:11 am

      I'm sure they'll be delicious. Let me know how it goes?

      Reply
      • Olivia says

        March 19, 2022 at 4:51 pm

        I just made these!
        The only thing was my LO asks for me to serve them in a muffin liner!

        Reply
        • healingfamilyeats says

          March 19, 2022 at 6:06 pm

          Aw hope he loved them.

          Reply
  2. Olivia says

    May 30, 2022 at 10:31 am

    Is “ripe” bananas not necessary in this recipe, as it isn’t specified in the ingredients list?

    Reply
    • healingfamilyeats says

      May 31, 2022 at 2:11 pm

      Your choice, just make sure they are well mashed. Ripe bananas will make the muffins sweeter.

      Reply
  3. SaraT says

    November 18, 2022 at 10:53 am

    I was a little short on banana so added some pumpkin puree...also added a little collagen protein powder for some extra goodness. They are a little on the wet side, so not sure what would have caused that. Flavour is very good though.

    Reply
    • healingfamilyeats says

      November 30, 2022 at 5:48 pm

      Hi Sara, if you change the recipe you'll like get a different result. I hope you try them again some time.

      Reply

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I’m Kate, mother of two, wife of one! I’m also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, AIP Certified Coach, qualified chef and author of The Autoimmune Protocol Reintroduction Cookbook. I'm also crazy about The (US) Office and living the dream in Vancouver, BC. I’m passionate about the health of myself, my family and YOU. It’s great to have you here, make yourself a mug of bone broth and hang out with me for a while.

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I'm Kate Jay, mother of two, wife of one! I'm also a Functional Nutritional Therapy Practitioner, Restorative Wellness Practitioner, Certified Gluten Practitioner, Certified AIP Coach and qualified chef, living the dream in Vancouver, BC. I'm passionate about the health of myself, my family and YOU. It's great to have you here, make yourself a mug of bone broth and hang out for a while.

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