Healthy Banana Pumpkin Pecan Muffins
Cakey, moist, soft, and filled with all the seasonal spices! These muffins come together in just 30 minutes with simple, wholesome ingredients. They practically melt in your mouth, warming you up all season and fall long! Banana bread meets pumpkin streusel muffins for a healthier, seasonal bake that will warm you up and make your whole kitchen smell cozy. Fall is the perfect time to heat up the oven, do a little baking, and whip up something decadent yet healthier in the process.
I love the fall, and my sister is the resident baker in our family—she always makes the tastiest seasonal treats. This recipe was particularly inspired by her delicious creations and her deep love for autumn. Muffins are just so easy to throw together, letting the oven do the work. They're perfect for breakfast, lunchboxes, an afternoon snack, or a healthier treat, and they freeze wonderfully so you can pull one out whenever a craving for cozy spices hits!
Ingredients
Dry Ingredients:
All-purpose flour
Whole wheat flour
Ground cinnamon
Ground nutmeg
Ground ginger
Allspice
Baking powder
Baking soda
Salt
Wet Ingredients:
100% pure pumpkin puree
Mashed overripe bananas
Agave syrup or maple syrup
Olive oil or vegetable oil
Egg + egg yolk
Sour cream
Vanilla bean paste (or 100% pure vanilla extract)
Cinnamon Pecan Topping:
All-purpose flour
Ground cinnamon
Chopped & roasted pecans
Agave or maple syrup
How to Make These Pumpkin Banana Muffins
Step #1 - Preheat and Prep: Preheat your oven to 375°F (190°C). Line a standard 12-cup muffin pan with paper cupcake liners, or lightly grease the tins with cooking spray. Set aside.
Step #2 - Mix Dry Ingredients: In a large bowl, whisk together the all-purpose flour, whole wheat flour, ground cinnamon, ground nutmeg, ground ginger, allspice, baking powder, baking soda, and salt just until combined and cohesive.
Step #3 - Mix Wet Ingredients: In a medium bowl, whisk together the pumpkin puree, mashed bananas, agave syrup (or maple syrup), olive oil, egg and egg yolk, sour cream, and vanilla extract until smooth and fully combined.
Step #4 - Combine Batter: Pour the wet ingredients into the dry ingredients. Using a spoon or spatula, gently stir the batter until just combined. Be careful not to overmix, or your muffins will be tough and lose their tender, cakey texture.
Step #5 - Make the Streusel Topping: In a small bowl, combine the 3 tablespoons of all-purpose flour, 1 teaspoon ground cinnamon, ⅓ cup chopped roasted pecans, and 1 ½ tablespoons agave syrup. Stir with a spoon until everything is evenly distributed and coated into a crumbly mixture.
Step #6 - Fill and Bake: Spoon and divide your muffin batter evenly between 12 to 15 lined or greased muffin cups. Sprinkle the cinnamon pecan streusel topping evenly over each muffin. Bake in the preheated oven for 20–24 minutes, or until golden brown and a toothpick inserted into the center comes out clean.
Step #7 - Cool and Serve: Remove from the oven and let the muffins cool in the tin for 5 minutes before transferring them to a wire rack. Serve warm and enjoy these cozy, fall-themed baked goods!
Muffin Recipe Notes & Tips
Mash the bananas well: This creates a smoother, more cohesive batter that distributes moisture evenly.
Mix the topping thoroughly: Ensure the flour in the streusel is fully incorporated with the syrup and spices to prevent dry flour pockets and achieve that sweet, crunchy finish.
Freezer-friendly: If you can't eat all these muffins at once, place them in a freezer-safe container or zip-top bag for up to 2–3 months. To reheat, wrap one in a paper towel and microwave for 15–20 seconds.
Nutrition & Health Benefits
Here at Flour and Pots, we love making wholesome treats that taste decadent while supporting your well-being. Here is why these muffins are a smarter choice for your body:
Nutrient-Dense Pumpkin: Loaded with dietary fiber for gut health and rich in beta-carotene, which your body efficiently converts into Vitamin A to support eye health and immune function.
Potassium-Rich Bananas: Naturally sweet bananas provide a boost of potassium for heart and muscle function, while reducing the need for heavy, processed sugars.
Heart-Healthy Fats: Utilizing olive or vegetable oil instead of stick butter provides unsaturated fats that are friendlier to your cardiovascular system and overall health.
Whole Grains & Fiber: Incorporating whole wheat flour adds complex carbohydrates and extra dietary fiber, keeping you fuller for longer and stabilizing energy levels throughout the day.
Naturally Sweetened: Sweetened strictly with unrefined options like agave or maple syrup, avoiding the crash associated with refined white sugars and how they rough up your arteries.
Wholesome Additions: Ingredients like eggs supply quality protein and choline, while sour cream and vanilla bean paste add moisture and depth without heavy artificial additives.
Muffin Storage Guide
Room Temperature: Store in an airtight container or zip-top bag on the counter for up to 3 days.
Refrigerator: Keep in an airtight container in the fridge for up to 1 week. Warm slightly in the microwave before serving.
Freezer: Store in a freezer-safe container or bag for up to 3 months. When ready to enjoy, wrap a muffin in a paper towel and microwave for 15–20 seconds.
Dry Ingredients:
- 1 ½ cups all-purpose flour
- ½ cup whole wheat flour
- 1 ½ teaspoons ground cinnamon
- ½ teaspoon ground nutmeg
- ¼ teaspoon ground ginger
- ¼ teaspoon allspice
- 1 ½ teaspoons baking powder
- ¼ teaspoon baking soda
- ½ teaspoon salt
Wet Ingredients:
- 1 cup canned 100% pure pumpkin puree
- 1 cup mashed overripe bananas (about 2–3 medium/large bananas)
- ½ cup agave syrup or maple syrup
- ⅓ cup olive oil or vegetable oil
- 1 large egg + 1 egg yolk
- 1 tablespoon sour cream
- ½ tablespoon vanilla bean paste (or 100% pure vanilla extract)
Cinnamon Pecan Topping:
- 3 tablespoons all-purpose flour
- 1 teaspoon ground cinnamon
- ⅓ cup chopped and roasted pecans
- 1 ½ tablespoons agave or maple syrup
Dry Ingredients:
- 180g all-purpose flour
- 60g whole wheat flour
- 4g ground cinnamon
- 1.5g ground nutmeg
- 0.7g ground ginger
- 0.7g allspice
- 6g baking powder
- 1g baking soda
- 3g salt
Wet Ingredients:
- 245g canned 100% pure pumpkin puree
- 225g mashed overripe bananas
- 120ml agave syrup or maple syrup
- 80ml olive oil or vegetable oil
- 1 large egg + 1 egg yolk (~65g total)
- 15g sour cream
- 7ml vanilla bean paste or vanilla extract
Cinnamon Pecan Topping:
- 22g all-purpose flour
- 2.6g ground cinnamon
- 35g chopped and roasted pecans
- 22ml agave or maple syrup
- Preheat and Prep: Preheat your oven to 375°F (190°C). Line a standard muffin pan with paper cupcake wrappers or grease the tins with cooking spray. Set aside.
- Mix Dry Ingredients: In a large bowl, whisk together the all-purpose flour, whole wheat flour, ground cinnamon, ground nutmeg, ground ginger, allspice, baking powder, baking soda, and salt just until combined.
- Mix Wet Ingredients: In a medium bowl, whisk together the pumpkin puree, mashed bananas, agave syrup (or maple syrup), olive oil, egg + egg yolk, sour cream, and vanilla extract until smooth and fully combined.
- Combine Batter: Pour the wet ingredients into the dry ingredients. Using a spoon or spatula, stir the batter until just combined—be careful not to overmix, or your muffins will be tough and lose their tender, cakey texture.
- Make the Streusel: In a small bowl, combine 3 tablespoons all-purpose flour, 1 teaspoon ground cinnamon, ⅓ cup chopped pecans, and 1 ½ tablespoons agave syrup. Using a spoon, stir until everything is evenly distributed and coated.
- Fill and Bake: Spoon and divide your muffin batter evenly between the 12–15 prepared muffin cups. Sprinkle the cinnamon pecan topping evenly over each muffin top. Bake in the preheated oven for 20–24 minutes, or until golden brown and a toothpick inserted into the center comes out clean.
- Cool and Serve: Remove from the oven and allow the muffins to cool in the tin for 5 minutes, then transfer to a wire rack to cool slightly before serving warm. Enjoy!
- Mash the bananas well: This helps create a smoother, more cohesive batter that distributes moisture evenly.
- Mix the topping thoroughly: Ensure the flour in the streusel is fully incorporated to prevent dry flour pockets and achieve a sweet, crunchy finish.
- Freezer-friendly: Place leftover muffins in a freezer-safe container or zip bag for up to 2–3 months. Wrap one in a paper towel and microwave for 15–20 seconds to reheat!
*Percent Daily Values are based on a 2,000 calorie diet. Estimated values for 12 servings.
| Nutrient | Amount | % Daily Value |
| Calories | ~210 | 11% |
| Protein | ~4g | 8% |
| Carbohydrates | ~30g | 10% |
| Fat | ~8g | 10% |
| Fiber | ~3g | 11% |
| Sugar | ~12g | — |
| Sodium | ~140mg | 6% |
