Avocado Banana Muffins – Super Healthy Kids

These avocado banana muffins are a great way to get your kids to eat nutrient rich avocados and bananas. They are one of the most moist muffins we have ever made!

avocado chocolate chip muffin in a small white dish

Yes, we did add avocados to these muffins!  What a terrific super food to include in your family’s diet.  A friend of mine who tried this was excited about the avocado because she has been wanting to eat them, knowing how good they were for you, but she couldn’t handle the texture of avocados!   So, these muffins were the perfect answer for her!

A while back we posted, 20 Avocado recipes for kids, which has been very popular because so many of you are looking for ways to include avocados because you know the health benefits of them.

The health benefits of avocados for kids include:

  • healthy fats that are important for cell walls and brain development.
  • vitamin C & E which promotes healing and boosts the immune system.
  • fiber, particularly soluble fiber, helping kids with digestion.
  • naturally occurring folate
  • potassium (which is also included in the bananas of course, making these muffins great for growth and building muscle.
  • iron (carries oxygen throughout the body),
  • phytonutrients that protect against cancer and cell damage.

How to Choose a Ripe Avocado

The first and most important thing is to find a ripe avocado!  Bananas that are overripe are perfect for baked breads and muffins, but avocados can be too.  You want to blend the avocado and banana together until it’s smooth, so the softer they are the easier it will be.

When I’m at the grocery store, I do like to assess how soon we need the avocado.  They can ripen quickly on your counter, so if it will be a few days before we need it, I will get one that is under ripe.  On the day you want to use an avocado, you will know it’s ripe when:

  • You give it a soft squeeze, and it feels firm, yet gives a little to the pressure.
  • If  the skin is black it is likely too ripe. (the skin can be very dark green depending on the variety, and still may be OK)
  • If the skin feels dry and brittle, it’s over ripe.
  • If the flesh inside is brown, it’s overripe.

So, with a ripe avocado, and even an overripe banana, you are ready to make muffins!

If you make half a recipe, or have a reason to save half of an avocado, you can do that! The top layer of the avocado may oxidize a bit and turn grey or brown, but it’s easy to just skim the top layer of flesh off. The avocado underneath should still be a bright greenish yellow.

Peel the banana and put in a blender or food processor.  Cut the avocado lengthwise, and take the pit out.  Then, I like to scoop the flesh of the avocado out with a spoon, and add it to the food processor.  It’s ideal in the food processor unless you have a small jar for your blender, because there isn’t much liquid yet. Once smooth, then add your eggs, honey and vanilla and mix again.

With the wet ingredients, gently fold into your dry ingredients and stir with a wooden spoon, just until moistened. Fold in your chocolate chips! 

What kind of muffin papers are the best?

Although muffin papers are great, easy to use, and helps avoid washing, I prefer silicone muffin cups!  Healthier muffins tend to stick to the paper so much that you lose half your muffin peeling off the paper.  But with the silicone muffin cups, you can pop the whole muffin out of it’s wrapper.

Another tip is to spray the inside of your muffin papers and even the silicone cups. Your muffins will come right out and you won’t lose any delicious muffin!

I also like to use an ice cream scoop with a spring loaded handle to scoop out the exact same amount of batter for each cup.  If you are in a hurry, you could also make mini muffins, and they will bake quicker.

  • 1 medium avocado
  • 2 medium banana
  • 2 large egg
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 2 cup flour white whole wheat
  • 2 1/2 teaspoon baking powder
  • 1/4 cup chocolate chips, dark
  • Preheat oven to 350 degrees. Grease or spray your muffin tin, or place muffin papers in the cups.

  • Peel the avocado and bananas and add to a food processor or blender. Blend until smooth. Add eggs, honey and vanilla; mix again.

  • Spoon flour and baking powder into a mixing bowl and whisk together. Add banana mixture and stir gently until combined. Add chocolate chips; scoop into cupcake liners. Bake for 20 minutes or until a toothpick inserted comes out clean.

Calories: 323kcal | Carbohydrates: 55g | Protein: 8g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 62mg | Sodium: 30mg | Fiber: 5g | Sugar: 15g

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