Sprouted Wheat Coconut Cocoa Banana Muffins Recipe | Foodal (2024)

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The next time you’re craving chocolate for breakfast, make these.

Muffins tend to have a bad reputation when it comes to choosing a healthy breakfast or snack. And unfortunately, most of the time it’s well-deserved.

Many muffins are essentially cupcakes in disguise, after all. Made with refined white flour and packed with added refined sugars and hydrogenated fats, all that’s missing is the frosting on top.

I won’t lie, there are few things that are tastier than a moist blueberry muffin with sprinkles of crumb topping. However, a baked good like that clearly falls under the dessert, rather than the breakfast, category.

But not this recipe. No, these are packed with nutritious ingredients, making them perfectly passable as a portable breakfast, or an easy snack that you can feel good about.

If you’re looking to cut back on added sugar, bananas are the way to go. Yes, they still contain sugar, but that natural sweetness comes in a more nutritious package of fiber, potassium, and other essential vitamins and minerals.

In addition to making these muffins sweeter, mashed bananas also add moisture and impart a tender texture. This allows us not only to cut back on the quantity of sugar in this recipe, but also to cut back on the amount of butter that’s needed in the batter.

And choosing coconut sugar over granulated white sugar is even better, since coconut sugar is a low-glycemic alternative.

But what really makes these baked goods a nutrition win is the sprouted wheat flour.

While you may have seen sprouted wheat bread in your grocery store, chances are you aren’t as familiar with actually buying and baking with sprouted wheat flour.

Depending on your grocery store, you may be able to find sprouted whole grain wheat flour in the baking aisle. However, I had better success going to a market that specializes in healthy foods. Of course, you can also find it on Amazon.

One Degree Organic Sprouted Whole Wheat Flour, available on Amazon

Sprouted flour can be made from any type of whole grain, not just wheat. Sprouted grains are those that are allowed to sprout and begin to germinate.

Why is this a good thing?

Sprouting breaks down many of the protective barriers in grains, making them easier to digest, and allowing for better absorption of many of the vitamins and minerals found in the grain.

They also taste better. During sprouting, some of the starches break down into simple sugars, resulting in a slightly sweeter flavor and less of the bitterness that is sometimes associated with whole grains.

While the exact nutritional profile will vary based on the type of grains used, sprouted flours are often higher in fiber, protein, and B vitamins than traditional whole grain options.

As with any whole grain product, keep in mind that sprouted ingredients can go rancid if they are not stored properly, due to their high content of healthy fats.

To store, keep your sprouted flour in an airtight container in the freezer. You can keep it frozen for up to 1 year.

So, enough of the suspense – where does the chocolate part come in?

Don’t worry, I saved the best part for last! These muffins are made with two different kinds of chocolate: cocoa powder, and chopped dark chocolate.

Both of these ingredients are high in flavanols, a type of antioxidant that’s been shown to help protect against many chronic diseases.

These cocoa sources also lend a deep chocolatey flavor to these muffins, which perfectly complements the sweetness of the banana.

Chocolate, bananas, and sprouted wheat flour – this recipe proves that baked goods actually can be enjoyed as a healthy breakfast or snack!

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Cooking By the Numbers…

Step 1 – Prep and Measure Ingredients, Preheat Oven, and Prepare Muffin Pan

Preheat your oven to 350°F. Lightly grease a 12-cup muffin pan, or line it with paper liners.

Mash the bananas. Overripe bananas will mash easily for this recipe. If using frozen mashed bananas, defrost them completely. Measure all of the remaining ingredients.

Melt the butter in the microwave, and set it aside to cool slightly.

Note: you can use dark chocolate chips in place of the chopped dark chocolate in bar form. I recommend using a product that is at least 70% cocoa.

Step 2 – Combine Ingredients

In a medium-sized mixing bowl, stir together the flour, baking powder, baking soda, salt, and cocoa powder. Set aside.

In a large mixing bowl, combine the mashed bananas, coconut sugar, egg, and melted unsalted butter. You can do this by hand, or in your stand mixer with the paddle attachment.

Fold the dry ingredients into the wet and stir until just combined. Fold in the chopped chocolate and coconut flakes.

Step 3 – Divide Batter and Bake

Divide the batter evenly between the 12 muffin cups, filling each about two-thirds full.

Place the pan in the oven and bake for 25-30 minutes, or until an inserted toothpick comes out clean.

Remove the from the oven and set it aside to cool for 5 minutes. Remove the muffins from the pan and place them on a wire rack to cool completely before storing.