Healthy Gluten-Free Baking: Gluten-Free and Flour-Free Banana Muffins

For so long, gluten-free baking has been limited in taste, fiber, and nutrition, as most recipes rely on various gums, starches, and processed flours. This method of baking, on the other hand, uses pre-soaked whole grains and is a wonderful alternative, as it provides baked products of great texture, taste, and nutritional quality. It is also much cheaper to prepare than gluten-free mixes and conventional gluten-free dishes. This has the additional benefit of keeping nutritious gluten-free meals economical and appealing to your whole family. (No more making the gluten-intolerant family member feeling left out by eat differently than the rest of the family!).

We generally refer to these recipes as "blender recipes", since whole grains are soaked for an amount of time to facilitate the breakdown of enzyme inhibitors and improve nutritional value, and then processed in a blender for use in a pancake, muffin, cake, or cookie recipe.

The texture of baked goods made from blended soaked grains is superior to those made with gluten-free flours and is much more similar to that of the white flour products we’re accustomed to. They are more nutritious and economical too! Gluten-free “blender” recipes are delicious favorites and definitely worth the extra effort expended to set some grains to soak in advance of baking time.

So here’s a basic blender recipe for

Gluten-free Flour-free Banana Muffins:


1 1/3 cups brown rice

1/2 cup whole millet

1/3 cup raw buckwheat

1 Tbsp. apple cider vinegar


1 1/4 cups water

2-3 ripe bananas

2 Tbsp. oil/butter

3+ Tbsp. honey* (or maple syrup)

1 tsp. apple cider vinegar

1/4 cup ground flax (optional)

1 tsp. cinnamon

¼ tsp. nutmeg

3/4 tsp. sea salt


2 tsp. baking powder

½ tsp. baking soda


Soak the 3 grains overnight (or for at least 8 hours) in plenty of water, but ensuring to also include the 1 Tbsp. vinegar. Drain and then add to blender with the ingredients in the 2nd list. When batter is quite smooth, gently blend in baking powder and baking soda (sift through a sieve and whisk in to avoid lumps). Pour into oiled muffin cups. Bake at 400 degrees for about 20 minutes. Makes about 1 1/2 dozen muffins.

Option: add 1 cup of raisins to muffin batter before baking.

Be sure to oil your muffin cups well so they release easily. Using a baking stone (muffin top style) is preferred as the clean-up is simplified.

These muffins keep well and freeze great!


Powered By