Banana Nut Muffins Under 100 Calories – Light, Flavorful, and Easy
If you love a good muffin but want to keep things light, these Banana Nut Muffins hit the sweet spot. They’re soft, nutty, and full of banana flavor—without the heavy calorie load. Each muffin stays under 100 calories, so you can enjoy one with coffee, as a snack, or after dinner without guilt.
The ingredients are simple, the steps are easy, and the results taste like a bakery treat. You won’t miss the butter or sugar bomb one bit.
Ingredients
Method
- Preheat and prep. Heat your oven to 350°F (175°C). Line a mini muffin pan with liners or lightly coat with nonstick spray. You can also make small standard-size muffins; just avoid overfilling.
- Mash bananas. In a large bowl, mash the ripe bananas until mostly smooth with a few small lumps. Measure to ensure you have about 1 cup.
- Whisk the wet ingredients. Add the egg, applesauce, sugar, vanilla, and oil to the bananas. Whisk until well combined and glossy.
- Combine the dry ingredients. In a separate small bowl, whisk the flour, baking soda, baking powder, salt, and cinnamon. This helps distribute the leavening evenly.
- Fold together. Add the dry mixture to the wet mixture. Use a spatula to fold gently just until no dry streaks remain. Do not overmix, or the muffins can turn tough.
- Add nuts. Fold in the chopped walnuts or pecans. If using toasted nuts, make sure they’ve cooled before adding.
- Portion. Spoon the batter into the muffin cups. For minis, fill each cup almost to the top. For small standard muffins, aim for about half to two-thirds full.
- Bake. Bake mini muffins for 10–13 minutes and small standard muffins for 14–17 minutes. They’re done when the tops spring back lightly and a toothpick comes out with a few moist crumbs.
- Cool. Let them rest in the pan for 5 minutes, then move to a wire rack to cool completely. This helps them set and stay tender.
- Taste and adjust. Try one warm. If you prefer a bit more sweetness next time, add a teaspoon or two of sugar or a few chocolate chips to the batch.
What Makes This Special
These muffins keep calories low while still feeling like a real treat. The key is using ripe bananas for natural sweetness, plus a little unsweetened applesauce to replace most of the oil.
A handful of toasted nuts adds crunch and a touch of richness without pushing the calories too high. The texture is moist and tender, not dry or rubbery. Best of all, they come together in one bowl with pantry staples.
What You’ll Need
- 2 large very ripe bananas (about 1 cup mashed)
- 1 large egg
- 1/3 cup unsweetened applesauce
- 1/4 cup granulated sugar or coconut sugar (see notes for swaps)
- 1 teaspoon vanilla extract
- 3/4 cup white whole wheat flour (or half all-purpose, half whole wheat)
- 1/2 teaspoon baking soda
- 1 teaspoon baking powder
- 1/4 teaspoon fine sea salt
- 1 teaspoon ground cinnamon (optional but lovely)
- 1/4 cup finely chopped walnuts or pecans (lightly toasted if you can)
- 2 teaspoons neutral oil (canola or avocado), for moisture
- Nonstick spray or paper liners for the pan
Makes: 16 mini muffins or 10–12 small standard muffins
Calories: Approximately 85–95 per muffin for minis, 95–110 for small standards (varies by size and brand of ingredients)
Instructions
- Preheat and prep. Heat your oven to 350°F (175°C).
Line a mini muffin pan with liners or lightly coat with nonstick spray. You can also make small standard-size muffins; just avoid overfilling.
- Mash bananas. In a large bowl, mash the ripe bananas until mostly smooth with a few small lumps. Measure to ensure you have about 1 cup.
- Whisk the wet ingredients. Add the egg, applesauce, sugar, vanilla, and oil to the bananas.
Whisk until well combined and glossy.
- Combine the dry ingredients. In a separate small bowl, whisk the flour, baking soda, baking powder, salt, and cinnamon. This helps distribute the leavening evenly.
- Fold together. Add the dry mixture to the wet mixture. Use a spatula to fold gently just until no dry streaks remain.
Do not overmix, or the muffins can turn tough.
- Add nuts. Fold in the chopped walnuts or pecans. If using toasted nuts, make sure they’ve cooled before adding.
- Portion. Spoon the batter into the muffin cups. For minis, fill each cup almost to the top.
For small standard muffins, aim for about half to two-thirds full.
- Bake. Bake mini muffins for 10–13 minutes and small standard muffins for 14–17 minutes. They’re done when the tops spring back lightly and a toothpick comes out with a few moist crumbs.
- Cool. Let them rest in the pan for 5 minutes, then move to a wire rack to cool completely. This helps them set and stay tender.
- Taste and adjust. Try one warm.
If you prefer a bit more sweetness next time, add a teaspoon or two of sugar or a few chocolate chips to the batch.
How to Store
- Room temperature: Keep in an airtight container for up to 2 days. Place a paper towel under and over the muffins to absorb moisture.
- Refrigerator: Store up to 5 days. Warm in the microwave for 10–15 seconds to bring back softness.
- Freezer: Freeze in a single layer, then transfer to a zip-top bag.
They keep well for up to 2 months. Thaw at room temperature or microwave from frozen for 20–30 seconds.
Benefits of This Recipe
- Lower calorie but satisfying: Under 100 calories means you can fit one into almost any day without stressing your totals.
- Better-for-you fats: Nuts contribute heart-healthy fats and a little protein for staying power.
- Whole grains option: Using white whole wheat flour adds fiber without making the muffins heavy.
- No specialty ingredients: Everything is easy to find at a normal grocery store.
- Freezer-friendly: Make a batch and enjoy through the week with zero fuss.
Common Mistakes to Avoid
- Using underripe bananas: Green or pale-yellow bananas won’t give enough sweetness or moisture. Spotty, very ripe bananas are best.
- Overmixing the batter: Stir just until combined.
Overworking develops gluten, which leads to tough muffins.
- Overfilling cups: Too much batter can cause peaked, dry tops. Small, evenly filled cups bake more evenly and stay tender.
- Skipping the leavening balance: You need both baking powder and baking soda for proper lift and color. Don’t swap amounts randomly.
- Not letting them cool: Hot muffins may seem underdone.
A brief rest helps them finish setting and improves texture.
Recipe Variations
- Extra nutty: Add 1–2 tablespoons more chopped nuts and reduce sugar slightly to keep calories in check.
- Chocolate chip twist: Fold in 2–3 tablespoons mini dark chocolate chips. Expect a slight bump in calories.
- Oat blend: Swap 1/4 cup of the flour for quick oats for a heartier bite.
- Spice it up: Add a pinch of nutmeg or cardamom with the cinnamon for a cozy flavor boost.
- Dairy-free: The base recipe is already dairy-free. Just confirm your chocolate chips (if using) are dairy-free.
- No-refined-sugar version: Use 2–3 tablespoons maple syrup or honey and reduce applesauce slightly; bake until set, as liquids change timing.
- Gluten-free: Use a 1:1 gluten-free baking blend.
Let the batter rest 5 minutes before baking for better hydration.
FAQ
Are these really under 100 calories?
Yes, when made as mini muffins or small standard muffins and portioned as directed, they land around 85–100 calories each. Exact counts vary based on muffin size and brand of ingredients. If calorie tracking matters to you, weigh your portions and run them through your preferred calculator.
Can I make them vegan?
Yes.
Replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, rested 5 minutes). The rest of the ingredients are plant-based. Bake until the centers spring back, as timing can shift slightly.
Do I have to use applesauce?
No, but it helps keep things moist and low calorie.
If you skip it, add 2 more teaspoons of oil and 2–3 tablespoons milk (dairy or plant) to maintain moisture. Expect a small calorie increase.
Which nuts work best?
Walnuts and pecans are classic for banana muffins because they toast nicely and add buttery flavor. Chop them finely so you get crunch in every bite without heavy clusters that weigh down the batter.
Why are my muffins dense?
Likely causes include overmixing, old leaveners, or too much wet ingredient (especially extra banana).
Check expiration dates, measure carefully, and fold gently. Also, bake soon after mixing so the leaveners can do their job.
Can I use only all-purpose flour?
Absolutely. All-purpose flour makes a soft, tender crumb.
If you want a bit more fiber without density, try half all-purpose and half white whole wheat.
How do I keep the tops from getting sticky after storage?
Let muffins cool fully, then store with paper towels in the container to absorb extra moisture. You can also crack the lid slightly for the first hour of storage to vent steam.
Can I add protein powder?
Yes, but replace only 2–3 tablespoons of the flour with a neutral protein powder, and add a splash of milk if the batter seems dry. Overdoing protein powder can make the muffins tough.
In Conclusion
These Banana Nut Muffins Under 100 Calories are proof that lighter baking can still taste cozy and satisfying.
With ripe bananas, a short ingredient list, and quick bake time, they’re perfect for busy mornings or steady snacks. Keep a batch in the freezer, grab one when you need it, and enjoy a little sweetness that fits your day. Simple, wholesome, and truly tasty—exactly what a muffin should be.
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