I’m happy to partner with One Degree Organic Foods to bring you one of my favorite recipes from my childhood! These sprouted spelt blueberry banana nut muffins are super moist & just as good after being refrigerated as they are hot out of the oven.
My older sister got married this past weekend and I still can hardly believe it. It’s hard to wrap my mind around the fact that she’s married since our weddings are something she and I have dreamed about and talked about forever! She’s been my best friend since I was born and it’s awesome to see her so happy. We had a ton of extended family in town for the last few days, including all of my grandparents and almost every single one of my cousins, which was so fun.
I was honored to stand beside Marissa as her maid of honor and during my speech at the reception, I shared a bunch of mini stories about our escapades when we were younger, like the time we peeled bark off trees and packaged it in sandwich bags to try to sell to our dad and uncle as “mulch” for their flower beds. And the time, at ages 8 and 6, we tried to sneak away and walk several miles to Publix to buy Lunchables with our allowance since our loving, health-conscious mom rarely bought those for us (a neighbor spotted us walking alongside a busy road about a mile from our house and called our parents!)
I’ve been pretty sentimental for the past couple of weeks and my sister and I did a lot of reminiscing this weekend. When I was feeling extra sentimental, I made a batch of our family’s favorite muffins from my childhood, which are these spelt blueberry banana nut muffins.
When I was younger, our family got started on a major health kick and we began making all of our own bread, tortillas, muffins, brownies, etc. from scratch with freshly milled flour, raw honey, etc. Before the days of food blogs, we got a recipe for whole grain muffins from a local grain co-op near where we were living in Atlanta and we made a bunch of changes over time so ours hardly resembled the original. Eventually, we settled on a version that’s sweetened with honey and includes mashed bananas, blueberries, cinnamon, and nuts.
Every few weekends, we’d make a triple or quadruple batch and then freeze them in quart-size bags, five per bag. Before we went to bed, my mom would transfer a bag of muffins to the fridge to thaw overnight and they were seriously just as good out of the fridge as they were out of the oven. For years, my breakfast almost every morning was one of these super healthy delicious whole grain muffins with + scrambled eggs and I loved it.
I didn’t realize until I was a lot older that most muffin recipes include one or two mix-ins, like blueberries or bananas or nuts, but ours included all of those and I think that’s part of why they’re so good! 
At some point, we stopped making them quite as often but these muffins are still the gold standard in my mind for healthy whole grain muffins. Since then, I’ve tried other recipes with whole wheat flour or natural sweeteners and haven’t been impressed, so I stick with this recipe.
When I started working with One Degree Organic Foods, it felt right to bring back my favorite muffin recipe from my childhood using sprouted spelt flour and the muffins were just as good as I remembered, with the added health benefits from using sprouted spelt flour instead of just regular spelt flour.
When whole grains are sprouted, they’re converted into a more easily digestible form with a lower glycemic index. Sprouting also increases the antioxidants, Vitamins C, B and carotene in the grain. Finally, sprouted grains have a more deeply developed flavor with none of the bitterness that can be found in some non-sprouted whole grain flours.
Whether you make these with sprouted spelt flour, regular spelt flour, or just whole wheat pastry flour, you can’t go wrong. The bananas keep the muffins moist, the blueberries add some extra sweetness + tartness, the nuts add crunch, and the cinnamon adds a subtle hint of spice. Basically, they’re perfect.
If you try these spelt blueberry banana nut muffins, feel free to let me know in a comment or take a picture and tag me @livbane on Instagram. Hope you enjoy!
Sprouted Spelt Blueberry Banana Nut Muffins
Ingredients
- 2 1/2 cups sprouted spelt flour, regular spelt flour, or whole wheat pastry flour
- 1 1/2 tsp. cinnamon
- 1 Tbsp. baking powder
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
- 1/3 cup oil (I recommend olive oil, grapeseed oil, or melted refined coconut oil)
- 1/2 cup honey
- 1 teaspoons vanilla
- 2 eggs, beaten*
- 3 ripe bananas, mashed with a fork
- 1/2 cup fresh or frozen blueberries
- 1/3 cup chopped pecans or walnuts
Instructions
- In a large mixing bowl, stir together dry ingredients (flour, cinnamon, baking powder, baking soda, and salt. Add oil, honey, vanilla, and eggs, and stir until almost mixed. Add mashed bananas, frozen blueberries, and nuts and gently stir until just combined, being careful to mix in all of flour without overmixing.
- Preheat oven to 350. Grease muffin tins with cooking spray and fill cups 3/4 of the way. Bake for 16-18 minutes, until a toothpick inserted in the center comes out clean. Cool for 5-10 minutes, run a knife around the edge of each muffin, and transfer out of pan. Enjoy immediately or cool on a cooling rack.
- Store leftover muffins in refrigerator for up to 36 hours or freeze in gallon or quart bags for up to several months. Defrost muffins in refrigerator overnight to enjoy the next morning.
Notes
Nutrition
Oooh, these look so fluffy and delicious! I love blueberry muffins – but adding banana into the mix is even better!
Oooh, these look so fluffy and delicious! I love blueberry muffins – but adding banana into the mix is even better! Yum!
Adding banana is almost a guaranteed way to make sure your muffins aren’t dry so I love putting it in most of my muffin recipes!
These look so good and fluffy! love blueberry muffins
Absolutely delicious! Thank you Liv!
So glad you liked them!!
I made these muffins last weekend when a friend came in town and we both LOVED them! Best blueberry banana muffins we’ve tried, healthy or not!!
I’m so glad to hear that, Alicia! Thanks for reporting back!
Blueberry banana nut muffins are totally one of my faves. The combination is flawless and the smell of them baking reminds me of summer! <3
Yes, love this combo!!
I love a good blueberry muffin recipe and these look delish!
I need to try these soon now. I’ve been wanting to try baking with spelt flour but was looking for a simple recipe. This is perfect n yum!
Spelt flour works perfectly in these! Hope you love them!
It’s funny how spelt has come back to be a favorite ingredient. This muffins look stunning and must be so good. Cam’t wait to try!
Thanks, Adriana!!
I need to get more whole grains in my diet and muffins are such an easy delicious way to do it! I’ve never actually heard of sprouted spelt flour, but it sounds like I should be keeping an eye out for it. Congrats to your sister on her wedding too!
Thanks, Ann! Sprouted flour has so many awesome benefits- hope you love these muffins!
These are fabulous- yummy, moist, just enough sweet and nutty. Perfect. Thanks for sharing! I made mine with One Degree Sprouted Whole Wheat btw.. š
I have always found buttermilk to be the secret in my blueberry muffin recipe. Because spelt is similar in texture to whole wheat flour, I had to add over a cup of buttermilk to this recipe. Spelt flour is too expensive
to skip the buttermilk. When mixing dry and wet ingredients in this recipe, I determined more liquid such as buttermilk worked best.
Hi there
question: Why you added extra wheat flour and regular spelt flour?
Can I just use sprouted spelt flour alone..?
what would be the outcome… i wonder
Hi Elka! Yes, you just use one of those flour options. Sprouted spelt flour alone works well!
Great
thanks
Today was my first time baking with sprouted whole wheat flour. I was worried that I was compromising flavor but this recipe looked too good not to try. I was thrilled with the final results…nutty, flavorful, not too sweet, and visually beautiful! Thank you for simple directions and a great recipe that I will use for years to come:-)
Wow, this muffin recipe makes me really hungry.
Just made these. This is the most glorious muffin recipe ever. Mine look exactly like the picture you’ve posted (and that rarely happens with online recipes). I used large size pans so I made 8 instead of 12 and they were perfect at 18 min. I’m thrilled to see that the spelt came from a Canadian farmer in our neighbouring Province.
Considering that recipes with banana can sometimes be tricky with being under done, I am even more impressed. THANK YOU !!
I’m so glad you enjoyed these muffins!! Thanks so much for reporting back š