Allergen free recipes are a must for so many families these days. But allergen free chocolate muffins that taste good? Who does not love chocolate muffins? (I know one kid, but let assume that since he’s 3 he won’t read this post.)
At my house, we all love chocolate and chocolate muffins. Dark. It’s better for us, so we’re lucky that we just happen to like it that way. But one of my sons has many food sensitivities. So I’m always looking for a good allergen free recipe. Did you know that dark chocolate, the closer to its pure cacao state as possible, has been linked with over 40 distinct health benefits? Dark chocolate’s high levels of polyphenols are heart protective, aid in healthy vascular function, aid in overall gut health, and increase insulin sensitivity – even in people without diabetes. Combining dark chocolate with additional fiber creates a synergy that gives the health value of dark chocolate a super boost!
Oatmeal is a good source of fiber. But there are other fiber powerhouses out there as well. Just one tablespoon of ground flax has 2 grams of fiber! Ground flax is a nutritional power house because of its high fiber content; it’s rich in Omega-3 fatty acids; and it contains phytochemicals known as lignans which may reduce blood pressure, blood cholesterol, and triglycerides. But wait – there’s more!! Do you remember when chia pets were all the rage? (Ok, I realize that knowledge of chia pets (younger generations feel free to google that) is the modern day equivalent of a huge scarlet date stamp on my forehead!) Any way, itty bitty chia seeds, it turns out, are awesome for our health. They are a great source of fiber, phosphorus, magnesium, protein, and Omega-3 fatty acids to mention just a few. And there are so many amazing things you can do with these little seeds! (I promise a subsequent post!)
So. Am I ever going to talk about the blasted allergen free recipe for the chocolate muffins that are making your mouth water right now????? Yup – here it is.
- 2 ripe bananas - "squashed" and wisked smooth
- 1 heaping T of sun butter
- 8 oz applesauce
- 2 T high quality vanilla
- 1 heaping tsp baking powder
- 1 heaping tsp baking soda
- 1 tsp high quality cinnamon
- 3 heaping Tsp unsweetened cocoa powder
- 1⅔ c almond milk*
- ⅓ to ½ c maple syrup (I use ⅓ and find them sweet enough)
- 1½ c oats
- 1 c oat flour
- ½ c finely ground flax seeds
- ¼ c chia seeds
- 6 oz dark chocolate chips or chunks
- Preheat the oven to 350 degrees.
- "Squash" the bananas into a large bowl and then wisk them smooth.
- Wisk in the vanilla and sunbutter.
- Next wisk in the applesauce.
- Next wisk in the baking powder, baking soda, cinnamon, and cocoa powder.
- Wisk almond milk and maple syrup into the bowl of wet ingredients.
- The combined almond milk and maple syrup should total 2 cups of liquid. Adjust the almond milk according to the amount of maple syrup used.
- Slowly wisk in oats, oat flour, ground flax seeds, and chia seeds.
- Finally, fold in chocolate chunks.
- Line 2 muffin pans with baking cups
- Fill muffin cups about ⅔ full.
- Place muffin pans into your preheated oven. Bake at 350 degrees for 14 minutes. Turn pans and bake for the final 14 minutes.
Wrapped in a tiny package, these muffins are made with oats, oat flour, ground flax, chia seeds, and unsweetened dark cocoa powder. And…this is the best part. THEY ARE DELISH! Not only are they delish, but the recipe is easy and versatile. I’ve adapted this recipe from one that I originally found on Being Mrs. Olson. By easy and versatile – I mean, you can’t mess it up. It’s not as exacting as most baking recipes; no super precise measuring here.
You can also easily change it up – you could take out the unsweetened cocoa and dark chocolate chips and replace it with blueberries – or any other fruit! Up the cinnamon and add apples in the fall. If you don’t have any allergies to nuts – change up the nut butter and see what you get! Changing to almond or cashew butter, substituting peaches and increasing the cinnamon sounds awesome to me. But try the chocolate first. And if you really want to up your chocolate, try adding cocoa nibs. Get real – who doesn’t love chocolate?
I’ve made lots of variations on this one muffin, and they are all amazing! To see all the other healthy muffin recipes, just click the pink link.
Let me know how you like the double chocolate and whether you try any of the others! And I’d love for you to post a comment and let me hear how you changed it up!
If you want to check out some of the variations that have worked well, you can find them all here:
Related Page You May Also Like: The Muffin Recipe That Will Make You Want to Eat Healthy
*I used sunbutter to avoid nut butters, but if you don’t need this to be allergen free, you can substitute in any nut butter. Hazelnut butter would be delicious!!
*I used Almond Milk because, among all the nut allergies in our house, almond isn’t one of them. But I have made these with coconut milk and it works every bit as well.