Coconut Flour Banana Muffins with Choc Chips
By Amy Crawford
From personal experience, using coconut flour in baking requires a degree of courage. Goodness knows I've certainly had enough failed attempts to render me wary of it's presence.
However, these banana muffins, along with a few other winning creations on this site (links below), have assisted in restoring aforementioned courage. At the time of publishing this post I've made them twice and succeeded in both attempts. Coconut flour, you and I can surely now be friends!
A word on Coconut Flour.
Coconut flour is simply soft flour made from dried coconut meal. It is rich in protein, fat and fibre which means it'll keep you feeling full. It is also gluten and grain free and consequently a popular choice for those following a paleo or GAPS diet. Lauric Acid in coconuts is said to support the thyroid and immune system and to promote healthy skin.
Baking with Coconut Flour.
Know this, if you're blissfully unaware of the challenges faced with coconut flour, you risk kitchen failures! Educate yourself and this flour will become your friend.
The following are the three most significant bits of information you need to know to be prepared for baking success:
Coconut flour is lumpy - put it through a sieve or ensure you beat it well with the other ingredients to sort the lumps out.
Coconut flour is seriously absorbent - just like kitchen towel it absorbs, absorbs, absorbs! So, it's never so simple as swapping coconut flour for a grain based flour - a little coconut flour goes a long way. For instance, for every 1 cup of grain based flour you can substitute for approximately 1/4 - 1/3 cup of coconut flour. Similarly, coconut flour loves eggs, you'll need approximately 3 eggs for each 1/2 cup of flour.
Coconut flour will produce a denser, heavier result than a grain-based flour.
Ok good, now that you're prepared the onus of success is no longer on me. In the instance you make this recipe and have great success (as I'm confident you shall), I've linked to some other coconut flour recipes below. You'll grow to love it I promise.
2 medium sized ripe, spotty bananas, mashed
1/2 cup of coconut flour
1/3 cup of coconut oil, softened or just melted (not hot)
1/4 coconut milk (or milk of choice)
3 tablespoons chia seeds
2 tablespoons coconut sugar
1.5 teaspoons baking powder
1/2 teaspoon cinnamon
Pinch of sea salt
8 squares of chocolate, pending size (I used half squares of Lindt 90%, my fave is Alter Eco 85%)
Preheat oven to 180 degrees celsius. Line your muffin tray with 8 patty pans.
Put your chia seeds in a little cup or glass, cover with water (about 1/4 cup) and stir. Set aside.
In a bowl place the coconut oil and eggs. Beat with a hand or electric beater until the mixture is of a creamy consistency. Add the mashed banana, chia seeds (it may be a solid mass at this stage but don't despair, it will assimilate) and milk and continue to blend until well combined, about 1 minute.
Next add the coconut flour, baking powder, coconut sugar, cinnamon and salt and blend until just combined. Don't blend for too long as the mixture will quickly dry out. At this stage my mixture was quite tacky (as above), but still wet. If the mixture is very dry, add a little more milk.
Spoon the mixture into the patty pans and push a chocolate square (or half) into the surface of each muffin. Bake in the oven for 25-30 mins or until a skewer is removed clean.
Once cooked, allow to cool before serving. Personally I feel these muffins are best served same day or next, however they should last in your fridge for 5 or so days. Know too, they freeze really well.
- Subbing coconut flour for a grain based flour without adjusting the liquid will not create a good result, your mixture will become very wet.
- You may like to consider using our egg substitutions chart however please know I have not attempted this recipe without eggs, I will update the post when I do. If I was to create an egg free recipe I would most likely start with chia eggs.
- This recipe has been created using exact measurements to assure success - vary ingredients at own risk!
Ok, so now that you've mastered these, why not try our Lemon Coconut Cupcakes with Passionfruit Cream or these exceptional Chia Seed and Orange Muffins. But if it's biscuits you're after, these Tiny People are simple, delicious and much loved by little people! And a savoury recipe, just for good measure..our Thai Coconut Fish Tacos.
One final note from me before you pop your aprons on - don't forget to report back and let me know how you go in the comments below, I'm eager for feedback!