Peanut Butter and Banana Muffins (GAPS/SCD/Grain and Gluten Free)

Once upon a time there was a princess who loved banana bread and muffins. Now this princess decided to venture on to a special diet designed to help heal her gut and many sensitivities. 

Despite this decision she stubbornly clung to her love of banana bread. 

She did not want to have to give up light and fluffy muffins, especially banana bread, if she could help it! 

To her royal delight she discovered that peanut butter makes a great medium for grain-free banana muffins. One that provided a texture so wonderful not even she could tell it was a “special” muffin. 

The Peanut Butter even added another notch of goodness to something already so beautiful. 
Not only was it something she could eat but it was perhaps the best banana muffin she ever had. Healthy or otherwise. 

I won’t say this made her live happily ever after- but it did make her day. 

Peanut Butter N’ Banana Muffins 
w/ Optional Date Crisp

  • 1 cup unsalted peanut butter (omit salt if using regular peanut butter)
  • 3 mashed bananas
  • 1/4 cup Honey
  • 2 1/2 teaspoon Apple Cider Vinegar, or another vinegar of choice*
  • 1/4 cup melted coconut oil, butter, or ghee- cooled
  • 3 eggs
  • 1/4 teaspoon baking soda*
  • 3/4 t salt
  • 3 T coconut flour
  • 2 t cinnamon

*These ingredients are GAPS legal, if you are not on GAPS you can replace both with 1 teaspoon baking powder.

  1. Preheat the oven to 325.
  2. Line a muffin tin with paper liners.
  3. Allow the coconut oil, butter, or ghee to cool down to avoid the risk of cooking the eggs.
  4. Mix together the peanut butter, mashed bananas, honey, vinegar, coconut oil or butter, and eggs. I like to use a stick blender, but that is not necessary.
  5. In a separate bowl stir together the coconut flour, baking soda, salt (if using unsalted peanut butter which is recommended), and cinnamon.
  6. Sprinkle the dry goods over the peanut butter mixture and stir until combined.
  7. Fill the muffin tins with 1/4 cup batter.
  8. Bake at 325 for 40 minutes.

Optional Date Crisp 

This is a bit of extra work, but it is a nice addition. 
Finely chop 3 T diced dates (if coated in flour gently rinse that off). Sprinkle on top of the dates:
  • 1 T + 1t coconut flour
  • 3 T medium shred coconut flakes
  • 1 pinch salt
  • 1/2 t cinnamon
Chop the whole mixture some more until you have a crumb-like texture. (Will take a few minutes)
Transfer the mixture to another bowl and cut in 2 T coconut oil. 
Sprinkle a bit of the mixture on top of each muffin before baking.

Now the princess impatiently waits the day when she can have honey again so that she can make Peanut Butter N’ Banana Muffins and hear the cheers of joy from her loyal children as well as herself.


  1. :) YUM! Ok, but what is SCD?

  2. YUM! I pinned these!! :-)

  3. Kimberly Dunn says:

    Hi! What are you cooking the muffins in? I am looking for alternative ways to cook our food and I can not figure out what those are.

    • That is a Pampered Chef stoneware muffin pan. I LOVE it. I still use muffin liners because I find them cheaper then oiling the pan with either butter of coconut oil– and a lot easier of a clean up since it is a pretty heavy pan.

  4. I am wheat, soy and dairy free as well as low FODMAP. The low FODMAP diet doesn’t allow for honey; I have been baking with pure maple syrup instead. I’m not sure if that can work for you or not, but I thought I’d throw the suggestion out there!

    • Sounds good! I love maple syrup, but since I can handle honey and it is much cheaper that is generally what I use.

  5. Should the bananas be really ripe?? Excited to make these!!

    • As long as they are ripe enough to eat they should be fine. I usually use them past the point of how I enjoy them just to use older bananas up.

  6. Shelburt says:

    This is going to be a favourite recipe for me. Thanks so much for posting it.

    I’ve just made these and they came out really well. I made a couple of variations – I added chopped apple, sultanas and also some coconut yoghurt. I also made a sort of SCD friendly cream cheese filling (it was supposed to be icing, but was too wet!)

    They were incredible and turned out like the muffins you get in Starbucks!

    My question is, can you freeze these?

    • I am so glad you like it!

      I have never tried freezing it, but I think it would be worth trying. Just make sure you wrap them well!

  7. These were amazing! I convection baked them at 300. Thank you for posting. What made you think peanut butter would make a fluffy muffin? They really rise in the oven. Gorgeous!

    • I was making something else, and they slowly evolved. It was a fun thing to figure out though!

  8. Can you use cashew or almond butter with this recipe or do they not rise?

    • I am sure you could. But not positive it would be the exact same amount. Cashew butter is closer to the texture of PB so I would try with that. Almond butter might work but you might need just a touch (like 1 teaspoon maybe?) more coconut flour since the coconut flour is just there to soak up extra moisture.

      I would say go for it!

  9. Mary Claire says:

    These are our favorite muffins!!!! Question…My birthday’s tomorrow and I need to bake my own cake. Can I use this recipe for one layer? How long shall I bake it?…need to make it tonight. Thanks!

    • I have no idea how I missed this! I am so sorry. I hope my response is not too late. I think it could work, but not sure how long. I would start with at least twice as long for doing it in a 9×13 and then check it ever few minutes after that. If it starts to get too brown turn it down a bit.


  1. […] I can get peanut butter for $2.40 per pound (homemade), so I like to use that when the peanut butter is a flavor enhancer such as my Peanut Butter N’ Banana Muffins.  […]