These soft, chocolatey banana lentil muffins add extra protein and fiber without any added refined sugar—just a handful of chocolate chips for a touch of indulgence. They’re a favorite with kids and adults alike and work well for breakfasts, lunchboxes, and snacks.
I know lentils in muffins sounds unusual, but they blend into the batter and add a subtle boost of plant protein and fiber. My toddler adored these the first time I made them, and they’ve been a regular in our kitchen ever since.
Why you’ll love these banana lentil muffins
These muffins are quick to prepare, naturally sweetened with overripe bananas, and satisfyingly filling thanks to the combination of lentils, oats, and whole grains. The blender method means minimal prep and cleanup—no bowls to mash or beat—and the texture is soft and moist, perfect for little hands.
More reasons to love them
- Kid-friendly texture: Soft crumb and just-sweet-enough chocolate make these appealing to picky eaters.
- Batch-friendly: They freeze well, so you can bake a double batch and store extras for busy mornings.
- Allergy-friendly options: Naturally nut-free; easy to make dairy-, gluten-, or egg-free with a few ingredient swaps.
- Nutritious: Lentils and oats add fiber and plant-based protein that keep you full longer than a typical muffin.
- Great for overripe bananas: Use spotty or frozen-and-thawed bananas to avoid waste.
Ingredients you’ll need
Below are the ingredients for one standard batch (about 12 regular muffins):
- 1 cup cooked lentils (brown or green; from roughly 1/3 cup dry)
- 9 ounces peeled overripe banana (about 2 large or 3 medium)
- 1/4 cup oil (avocado, coconut, or neutral oil)
- 1 large egg (or a chia/flax egg for egg-free)
- 1 teaspoon vanilla extract
- 2/3 cup rolled oats (old-fashioned; gluten-free if needed)
- 2/3 cup white whole wheat flour (or a 50/50 mix of all-purpose and whole wheat)
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 1/8 teaspoon salt
- 1/2 cup chocolate chips (optional; mini chips distribute evenly)
Tip: If using frozen bananas or lentils, thaw them fully and bring to room temperature before blending. Include any banana liquid when using thawed fruit for best texture.
Variations & swaps
Customize these muffins to suit dietary needs or flavor preferences:
- Mini muffins: Use a mini pan and bake 12–14 minutes.
- No added sugar: Use sugar-free chips or omit chocolate and add chopped nuts or unsweetened dried fruit.
- Dairy-free: Use dairy-free chocolate or leave chips out.
- Gluten-free: Swap in a 1:1 gluten-free flour blend and certified gluten-free oats.
- Flavor boost: Fold in 1/3 cup peanut butter for a nutty twist, or add 1/3 cup unsweetened cocoa powder for a chocolate muffin base.
How to make the muffins
- Preheat and prepare: Heat oven to 325°F (163°C). Lightly grease a standard muffin tin or line with paper cups.
- Blend wet: In a blender, combine cooked lentils, bananas, oil, egg, and vanilla. Blend until mostly smooth, about 15–20 seconds.
- Add dry: Stir in oats, flour, baking soda, cinnamon, and salt with a spatula. Pulse the blender 7–10 short times until mixed and the oats are partly broken down.
- Fold chips: Stir in chocolate chips by hand to keep small chocolate pockets.
- Scoop and bake: Fill muffin cups about 1/4 cup for standard muffins. Bake 19–21 minutes (12–14 for minis) until tops are set and a toothpick comes out clean.
- Cool: Let muffins rest in the pan 10 minutes, then loosen edges with a knife and transfer to a rack to cool completely.
Tips for the best results
- Cook extra lentils: Make a larger batch and freeze 1-cup portions to save time on future bakes.
- Double and freeze: These muffins freeze beautifully—bake a double batch and freeze extras for quick breakfasts.
- Use very ripe bananas: The riper, the better for natural sweetness and moisture.
- Warm briefly: Heat a muffin 10–15 seconds in the microwave for melty chocolate and a soft texture.
Storage & freezing tips
- Room temperature or fridge: Store cooled muffins in an airtight container at room temp up to 2 days, or refrigerate up to 5 days.
- Freeze: Cool completely, freeze in a single layer on a sheet for 1–2 hours, then transfer to a freezer bag or container for up to 3 months.
- Defrost: Thaw at room temperature for a few hours or microwave in 30-second increments until warmed.
Notes & equipment
Equipment suggestions
- A high-speed blender or sturdy countertop blender for a smooth batter.
- Standard or mini muffin pans depending on desired size.
- Scoop or spoon for even portioning.
Ingredient notes
- Lentils: Canned or leftover cooked lentils work fine—just rinse canned lentils well before using.
- Flour: White whole wheat gives a lighter texture; a mix of all-purpose and whole wheat also works.
- Egg-free: Replace the egg with a chia or flax egg to make this vegan-friendly.
Nutrition
Nutrition estimates per standard muffin (with regular semi-sweet chocolate chips):
- Serving size: 1 standard muffin
- Calories: 175
- Sugar: 9 g
- Sodium: 80 mg
- Fat: 8 g (2 g saturated)
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 4 g
Did you make this? We wanna see!
Share your results on social media by tagging the account @modminimalism and using the hashtag #modernminimalism so others can find your photos and variations.