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No sugar, no flour, no oil, no salt, no problem! Oats, bananas, applesauce, and a few pantry ingredients form the base for these healthy vegan muffins.

I highly recommend using silicone muffin pans: You’ll never have to buy paper liners again.


  • 4 very ripe bananas
  • 2 cups oats, ground into flour
  • ½ cup unsweetened apple juice
  • ½ cup unsweetened applesauce
  • 2 tablespoons ground flax seeds
  • 1 teaspoons ground cinnamon
  • ½ tablespoon alcohol-free vanilla extract
  • ½ tablespoon apple cider vinegar
  • ½ tablespoon aluminum-free baking powder
  • ½ teaspoon sodium-free baking soda


  1. Preheat oven to 350º F.
  2. Line a muffin pan with 12 cupcake liners.
  3. Grind oats into a flour.
  4. Place in a large bowl and add all the other dry ingredients.
  5. Puree bananas in a food processor fitted with the “S” blade until smooth.
  6. Add the apple juice, applesauce, extract and apple cider vinegar and process again until combined.
  7. Pour over dry ingredients and mix until just combined.
  8. Do not over mix.
  9. Pour into muffin liners filling about 2⁄3 full.
  10. Bake for 20-22 minutes until tops are golden brown and toothpick inserted in the center comes out clean.
  11. Chef’s Note: Gently stir in 2 cups of frozen blueberries for blueberry banana muffins and increase baking time 8-10 minutes.

Comments (7)

(5 from 4 votes)
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Renaid Almgret2 weeks ago
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Can you make them without flaxseed?

Keri Anne Price4 weeks ago
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Do you know the nutritional value?

David2 months ago
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I had low expectations but these were great. Nice sweetness without the sugar from most recipes. Great treat. We are not vegan and we’re not looking for it. I’m glad we found it!

Karon3 months ago
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Why can’t you just use flour surely it’s vegan, it’s made from wheat

Jessica3 months ago
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Made today, very good. I added the blueberries to my batch

Connie Shaub3 months ago
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These are so yummy and satisfying. I have a sugar and flour addiction and tend to go off the rails with food that had maple syrup, etc, but these provide some sweetness and carby deliciousness with out being something I end up overeating. These and steel cut oatmeal are my 2 breakfast staples and have helped me lose a lot of weight. Thank you Forks Over Knives!

Clara Sulpice4 months ago
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I did not have juice, so I substituted water. I also added a cup of diced apples. I added a pinch of cloves, nutmeg, and ginger too. This recipe is a keeper for on the go breakfasts, snacks, or for dessert!

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Just Bananas Muffins

about the author

Chef AJ

Chef AJ has been devoted to a plant-exclusive diet for over 44 years. She is the host of the television series Healthy Living with CHEF AJ airing on Foody TV. A chef, culinary instructor, and professional speaker, she is author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight and the best-selling books The Secrets to Ultimate Weight Loss:  A Revolutionary Approach to Conquer Cravings, Overcome Food Addiction and Lose Weight Without Going Hungry and Own Your Health. Chef AJ was the executive pastry chef at Santé Restaurant in Los Angeles where she was famous for her sugar-, oil-, salt- and gluten-free desserts.  These recipes can be found in her upcoming book A Date With Dessert. She is the host of YouTube show Chef AJ Live, which broadcasts live daily. She is proud to say that her IQ is higher than her cholesterol.  In 2018 she was inducted into the Vegetarian Hall of Fame.

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