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Sprouted Buckwheat Banana Blueberry Muffins

Fluffy, earthy and oh-so-delicious, these muffins are guaranteed to disappear!

These sprouted buckwheat banana blueberry muffins are moist, nutritious and simple to make! They’re perfectly domed and golden brown on the outside, with a soft, fluffy inside. Sprouted buckwheat flour is whole grain, naturally gluten-free and a complete protein, so it’s a wonderful alternative to all purpose flour. It has an earthy flavour that’s perfectly complemented by the cinnamon in the recipe. No fancy equipment or techniques needed, just simple, wholesome goodness! They’re wonderful with breakfast or as a snack with a warm cup of coffee or tea. 

Ingredient Tips & Substitutions:

  • Bananas: any large bananas will work for the recipe, but the riper the better. You can even use overripe frozen bananas.
  • Oats: make sure you’re using large flake oats (also sometimes referred to as old fashioned) rather than quick cook oats. They give the muffins some lovely added texture.
  • Eggs: You can make 2 flax eggs with 2 tbsp of flax powder and 6 tbsp of water. Combine and allow to rest for 5 minutes to gelatinize. 
  • Honey: Swap for maple syrup or another liquid sweetener of choice.
  • Oil: We don’t recommend substituting the oil for melted butter, as it can change the texture of the muffin, but they are very delicious if you eat them warmed with butter on top.
  • Milk: We made this recipe using regular unsweetened almond milk, but any kind of milk will work.
  • Blueberries: Any of your favourite berries will do, but you’ll want to chop into pieces if using a large berry. They are also delicious if you substitute the blueberries for chocolate chips! 

Recipe notes

It may seem like you’re adding a lot of liquid at first but don’t fret, it will firm up after the resting period. Don’t skip that 5 minute rest, sprouted buckwheat flour needs a little extra time to soak up the moisture. Plus, it gives you the perfect amount of time to prep the muffin tin. Adding the blueberries after the rest means the frozen blueberries won’t start to melt and turn your muffins completely purple!

Make sure you check the muffins every minute or two after the 20 minute mark because they can go from undercooked to overcooked (still delicious but a little on the drier side) quite quickly. Just have your toothpicks handy and remove them from the oven as soon as the toothpick comes out clean, I find this is usually around the 22 minute mark. 

Sprouted Buckwheat Banana Blueberry Muffins

Fluffy, earthy and oh-so-delicious!
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 12

What You'll Need:

  • 1 ½ cups Second Spring Sprouted Buckwheat Flour
  • ½ cup large flake rolled oats
  • 1 ½ tsp cinnamon
  • ½ tsp baking powder
  • 1 tsp baking soda
  • ¼ tsp salt
  • 2 large ripe bananas
  • 2 eggs
  • ½ cup honey
  • cup neutral oil
  • ¼ cup milk or milk alternative
  • 1 tsp vanilla extract
  • 1 cup frozen blueberries

How To Make It:

  • Preheat oven to 375°F. In a large bowl, combine dry ingredients.
  • Mash bananas with a fork and whisk together with the wet ingredients. Add the wet ingredients to the dry and stir until combined (don't add the blueberries just yet).
  • Allow the batter to rest for 5 minutes. Sprouted buckwheat flour is thirsty, this resting time allows the moisture to absorb properly. In the meantime, prepare a muffin tin with paper or silicone baking cups, or lightly grease.
  • Fold the blueberries into the batter and distribute evenly in muffin tin (cups will be very full). Bake for 20-25 minutes, until a toothpick comes out clean. Transfer to a wire rack to cool.
  • We highly recommend serving these warmed with butter or almond butter!
Have you made this recipe? Tag @secondspringfoods on Instagram!

10 thoughts on “Sprouted Buckwheat Banana Blueberry Muffins

  1. I’m going vegan…can I sub the eggs with “flax eggs”?

    1. Absolutely! You can substitute the eggs with 2 tbsp of flax powder and 6 tbsp of water (combine and allow to rest for 5 minutes to gelatinize). Thanks for bringing it up, I will add a note in the recipe!

  2. This looks so god! Can I use other berries for mix ins?

    1. Definitely! They would be delicious with any berry (or a mix!), you may just want to chop up larger berries or they will likely sink to the bottom. They work really well with chocolate chips too!

  3. Thanks for sharing! Do they keep long?

    1. They have the same shelf life as any freshly baked muffin – freshest within the first few days. We haven’t tried with this particular recipe, but muffins generally freeze really well too!

  4. Hi, These look so delicious! is there any substitute for the rolled oats? I cannot eat oats. 🙁 TY

    1. Hi Denise, I would just remove the oats and the milk from the recipe.

  5. Any idea if I can use stevia instead of honey or does it have to be another sugary liquid substitute? Sounds wonderful and I look forward to trying it out soon.

    1. We have not tried stevia in this recipe but yes, we do recommend liquid sweetener for the texture of the muffin. If you do give stevia a try, you may want to experiment with adding more milk as needed.

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