Healthy Banana Lentil Muffins

Name: Healthy Banana Lentil Muffins
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 1 cup cooked lentils (green or brown, from approximately ⅓ cup dry); 9 ounces peeled, overripe banana (about 3 medium or 2 large); ¼ cup avocado oil, coconut oil, or other neutral-flavored cooking oil; 1 large egg; 1 teaspoon pure vanilla extract; ⅔ cup old-fashioned (rolled) oats; ⅔ cup white whole wheat flour (see notes); 1 teaspoon baking soda; 1 teaspoon cinnamon; ⅛ teaspoon salt; ½ cup chocolate chips, plus more for topping if desired

By Elle Penner M.P.H., R.D. | July 2, 2025

Jump to Recipe

These soft, chocolatey banana lentil muffins sneak in extra protein and fiber, with no added sugar—just a handful of chocolate chips for good measure. Loved by both kids and adults alike!

overhead photo of freshly baked healthy muffins, chocolate chip banana muffins, in an aluminum muffin pan with milk and chocolate chips in the background

Table of Contents

I know lentils in muffins might sound like a stretch. I was skeptical, too—until my 2-year-old devoured them!

We’ve been making these for years, and they’ve become one of our go-to recipes for everything from quick breakfasts and lunchbox snacks to bedtime treats. They’re sweetened almost entirely with ripe bananas—plus a handful of chocolate chips for good measure—and get a quiet boost of fiber and plant-based protein from cooked lentils.

Why you’ll love these banana lentil muffins

These banana lentil muffins are quick to make, naturally sweetened, and surprisingly filling thanks to the fiber-rich combo of lentils and oats. Trust me—you’d never know they’re in there.

Everything goes into the blender, so there’s no mashing, mixing bowls, or complicated steps. They freeze well, travel well, and come through when you need a satisfying snack.

More reasons to love them

Kid- and toddler-friendly: Soft texture, naturally sweet, and chocolate-studded, for the win.
Great for batch prep: Make a double batch and freeze half for later.
Allergy-friendly: Naturally nut-free, and easy to make dairy-, gluten-, or egg-free with simple swaps.
Boost of fiber and protein: More satisfying than your average muffin, thanks to the lentils and oats.
No added sugar (if you want): Use sugar-free chocolate chips or skip them altogether.
Brown banana saver: A great way to use up overripe bananas. Just peel, freeze, and defrost fully before using.

closeup photo at 45 degree angle of freshly baked chocolate chip banana muffins in an aluminum muffin pan on a light gray marble background

Ingredients you’ll need

Here’s what you’ll need to make these lentil banana muffins:

Cooked lentils: I usually use brown or green lentils. Just make sure they’re plain (not salted or seasoned) and fully cooked. Canned or leftover lentils both work—just rinse and drain well.
Ripe bananas: The spottier the better. They add natural sweetness and moisture.
Oil: Neutral-flavored avocado oil, coconut oil, or canola oil are all great.
Eggs: For structure and binding. A chia or flax egg should also work if you need an egg-free option.
Flour: I typically use white whole wheat flour or a 50/50 mix of all-purpose flour and whole wheat flour. If you’re gluten-free, a 1:1 gluten-free flour works well, too!
Rolled oats: Blitzed right into the batter for extra fiber and whole grains. Use certified gluten-free oats if needed.
Baking soda
Salt
Cinnamon + vanilla – For cozy, banana-bready flavor.
Chocolate chips – Optional, but highly recommended. I use mini semi-sweet chips so you get a little chocolate in every bite.

Tip: If you’ve got frozen bananas or lentils, just thaw them fully and let them get to room temperature before blending.

Variations & Swaps

This recipe is super adaptable. Here are a few ways to switch things up depending on what you have or need:

Make them mini: Use a mini muffin pan and reduce the bake time to 12–14 minutes. Perfect for toddlers or snack trays!
No added sugar: Want a totally no-added-sugar muffin? Use sugar-free chocolate chips or replace them with chopped walnuts or unsweetened raisins.
Dairy-free: Use dairy-free chocolate chips (or omit them altogether) to keep these muffins completely dairy-free.
Gluten-free. Swap in a 1:1 gluten-free flour blend and certified gluten-free oats. They turn out just as soft and fluffy.
Add-ins to try:
- Stir in ⅓ cup natural peanut butter for a peanut buttery twist
- Add ⅓ cup unsweetened cocoa powder to the batter for a rich chocolate version.
- Try chopped nuts or a spoonful of ground flax for extra healthy fats.

How to make these banana lentil muffins

These muffins come together quickly in the blender—no mashing, no mixing bowls, and minimal cleanup. This is truly my kinda recipe!

Preheat the oven and prepare the muffin pan. Preheat the oven to 325°F. Lightly grease the cups of a muffin pan with oil. Muffin liners or nonstick spray also work!
Blend the wet ingredients. In a blender, combine the cooked lentils, bananas, oil, egg, and vanilla. Blend just until mostly smooth, about 15–20 seconds.
Add the dry ingredients. Using a silicone spatula or wooden spoon, gently stir in the oats, flour, baking soda, and cinnamon. Pulse the blender 7–10 times, just until everything is incorporated and the oats are partly blended.
Fold in the chocolate chips. Stir them in by hand—don’t blend them, or they’ll disappear!
Scoop and bake. Spoon the batter into the prepared muffin pan—about ¼ cup for regular muffins or a generous tablespoon for mini muffins. Bake for about 20 minutes (or 12–14 minutes for mini muffins), until the tops are set and a toothpick inserted into the center comes out clean.
Cool and enjoy. Let the muffins cool in the pan for 10 minutes. For easiest removal, run a greased butter knife or plastic knife around the edges before lifting them out.

Tips for the best banana lentil muffins

These muffins have become such a staple in our house that I’ve picked up a few tricks to make them even easier, with less cleanup and more muffins in less time.

Cook extra lentils. The recipe calls for one cup of cooked lentils (about a generous ⅓ cup dry). Instead of cooking lentils every time, I cook a big batch (about two generous cups of dry lentils) and freeze the extras in one-cup portions. It’s enough for six single batches or three double batches. Just pull a bag from the freezer a few hours before baking, and you’re good to go.
Double the recipe and freeze the extras. These muffins don’t last long around here, and probably won’t in your house either. I almost always bake a double batch and freeze the extras. They defrost quickly and come out just as soft and spongy as fresh. The kids never notice the difference!
Make your own muffin mix. We make these so often that I measure out the dry ingredients (flour, oats, baking soda, salt, and cinnamon) for a few batches at a time and store them in mason jars. Next time, all I have to do is grab a jar and mix it in.
Use very ripe bananas. Spotty or brown bananas bring the most natural sweetness and moisture—don’t toss them! Peel and freeze them instead.
Use thawed bananas at room temp (liquid and all). Frozen bananas work great here, but make sure they’re fully defrosted to room temperature before blending, and include all the liquid. If they’re still cold, the batter won’t bake properly.
Warm slightly for melty, chocolatey goodness: Just 10-15 seconds in the microwave before eating makes all the difference, especially if they’ve been stored in the fridge.

overhead photo of freshly baked chocolate chip banana muffins in an aluminum muffin pan with milk and chocolate chips in the background

Storage & freezing tips

These muffins store really well, whether you’re keeping them on hand for the week or stocking your freezer for busy mornings.

Room temp or fridge: Store cooled muffins in an airtight container on the counter for up to 2 days, or in the fridge for up to 5 days. Because they’re made with overripe bananas, they can spoil more quickly—especially in warmer months—so I usually pop them in the fridge if we’re not eating them right away.
To freeze: Let the muffins cool completely, then place them on a baking sheet or plate in a single layer and freeze for 1–2 hours. Once frozen, transfer them to a freezer-safe bag or container. This keeps them from sticking together and makes it easy to grab one at a time.
To defrost: Let the muffins thaw at room temperature for a few hours, or microwave on a plate at medium power in 30-second increments until just warmed through.

Other recipes you’ll love

If you liked these banana lentil muffins, here are a few more naturally sweetened favorites to try next:

Healthy Air Fryer Banana Bread: Banana bread in under 30 minutes? Mini loaves bake up soft and golden in the air fryer—perfect when you don’t want to heat up the kitchen.

Healthy No-Added-Sugar Banana Bread: My most popular recipe—this classic, naturally sweetened loaf is made with just ripe bananas (no added sugar needed). Moist, cozy, and perfect for breakfast or snacking.

Healthy No-Added-Sugar Pumpkin Banana Bread: A fall favorite packed with pumpkin purée and warm spices. Naturally sweetened and just as freezer-friendly as the muffins.

Healthy No-Added-Sugar Zucchini Banana Bread: A great way to sneak in some extra veggies. This blender-friendly loaf is light, wholesome, and kid-approved.

closeup photo at 45 degree angle of freshly baked healthy chocolate chip banana muffins in an aluminum muffin pan on a light gray marble background

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