High-Fiber Banana Nut Muffins (with Banana Peels!)
Posted: September 4, 2025
Updated: January 18, 2026
Instinct Level 4 – Advanced Technique: Patience and precision shine here: complex steps, longer time, sharper skills required.
Instinct Level 3 – Intermediate Balance: A little layering, some timing, and a dash of judgment — you’ve got this.
Instinct Level 5 – Expert Challenge: Multi‑stage, high‑skill cooking with nuanced judgment — a true kitchen adventure.
Instinct Level 2 – Easy with Guidance: Simple skills, short prep, clear steps — just follow along and you’re golden.
Instinct Level 1 – Beginner Friendly: You’ll breeze through this: quick, easy, no judgment calls, barely any cleanup.
These aren't your ordinary banana nut muffins – they secretly pack 40% more fiber and less waste (almost zero waste) using the ingredient most people throw away: banana peels.
After two decades of perfecting Tyler Florence's legendary Food Network recipe (originally published in 2004 with over 900 reviews!), I discovered how to transform these already incredible muffins into nutritional powerhouses. While adding banana peels might sound unconventional, scientific research proves they contain more fiber than the fruit inside, plus heart-healthy potassium and disease-fighting antioxidants. The genius is in the preparation – when properly blended, you literally cannot taste the difference, just that perfect moist texture and rich banana-nut flavor .
This version also uses the blender as the only implement to mix the batter – making them so easy to make before your morning coffee (or during!) and cleanup is a snap. The trick to using the blender is to pay attention to the blending times and not to overmix once the eggs are added.
muffins (approximately)
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Thaw/Melt Time: 10 minutes
Hands-On Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
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Ingredients
Item
Quantity
Mise en Place / Notes
overripe bananas
5
medium
if frozen - thawed
brown sugar (light or dark)
1
cup
packed
rolled oats
½
cup
unsalted butter
1
stick
melted and (at least) slightly cooled
eggs
2
vanilla extract
1 ½
teaspoons
chopped pecans (optional)
1 ¼
cups
chopped (if needed), toasted (optional - if desired)
baking soda
1
teaspoon
baking powder
1
teaspoon
kosher salt (Morton)
½
teaspoon
The Process
(Optional) In Advance – Overnight or 1-3 Hours Prior
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1.
Pull 5 medium bananas out of the freezer to thaw (or use the thawing process in Step 3 below instead). Make sure to rinse the peels and remove any stickers.
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Mise en Place
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2.
Preheat the oven and melt the butter: Preheat the oven to 375°F. Place 1 stick of butter in an oven-safe dish to melt while the oven is preheating.
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3.
Thaw the bananas (if frozen): If the bananas are frozen (or not pulled out early enough to thaw at room temperature), rinse under water and add 5 medium whole bananas to the oven (on a quarter-size sheet pan) and warm until thawed. Don’t forget to remove any stickers first!
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4.
Prepare the pecans: Chop the pecans, if necessary to make ≈1 ¼ cups. If desired, place the pecans onto a quarter-size sheet pan and place in the oven. Take out of the oven as soon as they are slightly browned and fragrant – about 5 minutes.
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5.
Grease the muffin tins: Using a brush or a paper towel, spread some of the melted butter around the inside of each muffin cup. Alternatively, nonstick spray can be used.
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Blend
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6.
Puree the bananas: After the bananas have thawed about 50% or more (completely thawed is fine), remove from the oven, cut off the stem ends and tips, and cut each banana in half. Place {{banana}} bananas in the blender (peels and all) and mix on medium-high until the peels are in tiny pieces and the bananas have the consistency of a thick milkshake or smoother – about 1 to 2 minutes.
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7.
Add sugar and oats: Add 1 cup of brown sugar and ½ cup of oats. Blend on medium until completely smooth (like a thick liquid) – about 1 to 2 minutes.
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8.
Add the wet ingredients: Add the melted butter, 2 eggs, and 1 ½ teaspoons of vanilla. Pulse on medium just until all the ingredients are incorporated (about 5 to 10 times)
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9.
Add the dry ingredients: Add 1 ½ cups flour, 1 teaspoon baking soda, 1 teaspoon baking powder, and ½ teaspoon salt. Pulse on medium-high just until the dry ingredients are spread throughout the batter (about 5 to 10 times). It's okay if you still see some bits of flour. The batter should have the consistency of a thick milkshake.
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10.
Finish the batter: Pour 1 ¼ cups of chopped pecans into the pitcher and mix with a spatula just until incorporated throughout the batter. Don’t overmix.
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Bake
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11.
Pour the batter into each muffin tin, filling them ¾ full. Place in the oven and bake for 18 to 25 minutes – turn the pans and check in on the muffins after about 15 minutes. The muffins are done when the tops and edges are browned and a toothpick or butter knife inserted into the center comes out clean (no wet batter and only a few crumbs on the knife).
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Serve
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12.
Muffins can be served hot (with or without butter) but are also delicious at room temperature (no need to reheat prior to serving unless this is your preference).
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Notes
Shortcuts
Pre-prepare ingredients: Use frozen bananas thawed overnight, buy pre-chopped nuts, or prep dry ingredients the night before.
Equipment upgrades: Silicone muffin cups eliminate the need for greasing, while a stand mixer cuts mixing time in half.
Batch preparation: Double the recipe and freeze half the batter in portioned containers for future use.
Eliminate preparation steps: Replace the oats with ½ cup flour and remove the baking powder. Do not use banana peels. (This will reduce the fiber content of the muffins – but they will still be delicious.)
Troubleshooting
Sunken centers: Avoid overmixing and ensure oven temperature accuracy.
Dense, heavy muffins: Check baking soda expiration date and don't overpack flour.
Dry muffins: Use very ripe, spotty bananas and don't overbake – test with toothpick at 18 minutes.
Uneven browning: Rotate pans halfway through baking.
Storage & Leftovers
Room temperature: Store in airtight container for 2 to 3 days maximum.
Refrigerated: Extend life to 1 week when stored properly.
Frozen: Individually wrapped muffins maintain quality for 3 months.
Refresh technique: Warm day-old muffins in 300°F oven for 5 minutes to restore freshness.
Substitutions & Variations
Flavor additions: Chocolate chips, dried cranberries, blueberries, or cinnamon chips.
Nut alternatives: Walnuts, almonds, or hazelnuts.
Spice variations: Add ½ teaspoon cinnamon, ¼ teaspoon nutmeg, or ⅛ teaspoon cardamom.
Citrus twist: Include 1 tablespoon lemon or orange zest.
FAQs
Q: Can you really taste the banana peels in the muffins?
A: Not at all! When properly blended, the peels become completely undetectable. The blender breaks them down into tiny particles that blend seamlessly with the banana flesh, contributing only extra fiber and nutrients without any change in taste or texture.
Q: Is it safe to eat banana peels?
A: Yes, banana peels are completely safe to eat and are consumed regularly in many cultures worldwide. They're actually more nutritious than the fruit itself, containing higher levels of fiber, potassium, and antioxidants. Just make sure to rinse them thoroughly and remove any stickers before using.
Q: Do I have to use the peels, or can I make these without them?
A: You can absolutely make these muffins without the peels! Simply use 5 peeled bananas and follow the same process. The muffins will still be delicious, just with less fiber content. This is mentioned in the shortcuts section of the recipe.
Q: Can I use a food processor instead of a blender?
A: Yes, a food processor works perfectly for this recipe. The key is to pulse rather than continuously blend once you add the eggs and dry ingredients to avoid overmixing the batter.
Q: What if my blender isn't powerful enough to break down the banana peels?
A: If your blender struggles with the peels, try cutting the thawed bananas into smaller pieces before blending, or blend in smaller batches. You can also remove the peels if your blender can't handle them effectively.
Q: How do I know if I've overmixed the batter in the blender?
A: Stop blending as soon as the ingredients are just incorporated. The batter should look like a thick milkshake with some small flour streaks still visible. Overmixed batter will result in dense, tough muffins.
Q: Do the bananas have to be frozen, or can I use fresh ones?
A: While frozen overripe bananas work best because freezing breaks down the cell walls making them easier to blend, you can use fresh very ripe bananas. Just make sure they're spotty and soft for the best flavor and texture.
Cost
18 servings
| Ingredient | Per Serving | Total | |||
|---|---|---|---|---|---|
| bananas | $ | 0.07 | $ | 1.25 | |
| sugar (brown) | 0.00 | 0.08 | |||
| oats | 0.01 | 0.20 | |||
| butter | 0.06 | 1.12 | |||
| eggs | 0.03 | 0.60 | |||
| vanilla extract | 0.04 | 0.75 | |||
| pecans | 0.10 | 1.88 | |||
| flour (all-purpose) | 0.00 | 0.08 | |||
| baking soda | 0.00 | 0.06 | |||
| baking powder | 0.00 | 0.05 | |||
| salt | 0.00 | 0.02 | |||
| Total | $ | 0.34 | $ | 6.08 |
At $0.34 per muffin, even 2 or 3 of these muffins are cheaper than anything at the coffee shop or even the grocery store.
Nutrition Facts
serving size: 1 muffin
| calories | 179 |
% daily value*
| total fat | 11.0 g | 14% |
| saturated fat | 3.9 g | 19% |
| trans fat | 0.2 g | 0% |
| polyunsaturated fat | 2.0 g | 0% |
| monounsaturated fat | 5.2 g | 0% |
| cholesterol | 34.4 mg | 11% |
| sodium | 123.6 mg | 5% |
| total carbohydrates | 18.4 g | 7% |
| dietary fiber | 2.0 g | 7% |
| sugars | 0.0 g | 0% |
| protein | 3.1 g | 6% |
micronutrients
| vitamin a | 48.2 mcg | 5% |
| vitamin c | 2.9 mg | 3% |
| calcium | 17.7 mg | 1% |
| iron | 0.9 mg | 5% |
| vitamin d | 6.1 mcg | 30% |
| magnesium | 23.4 mg | 6% |
| potassium | 172.7 mg | 4% |
| zinc | 0.6 mg | 5% |
| phosphorus | 58.4 mg | 5% |
| thiamin (b1) | 0.1 mg | 10% |
| riboflavin (b2) | 0.1 mg | 7% |
| niacin (b3) | 0.8 mg | 5% |
| vitamin b6 | 0.2 mg | 9% |
| folic acid (b9) | 28.2 mcg | 7% |
| vitamin b12 | 0.1 mcg | 3% |
| vitamin e | 0.3 mg | 2% |
* Percent Daily Values are based on a 2,000-calorie diet; your needs may differ.
Nutrition information is estimated using USDA databases and may vary based on ingredient brands and preparation methods.
The 2,000-calorie reference is used as a general guide. Individual calorie needs typically range from 1,600-2,400 calories per day for adult women and 2,000-3,000 calories per day for adult men, depending on age, activity level, and other factors.
Need to look something up?
Spoon-and-Sweep Method
The spoon and sweep method is a flour measurement technique where flour is gently spooned into a measuring cup without tapping or compacting, then leveled with a straight edge. This method yields less flour than the scoop and sweep method, typically producing about 120 grams per cup versus 140 grams. It's the preferred method for most baking recipes requiring precise flour amounts.
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