These healthy peanut butter and jelly banana muffins taste like your favorite PB&J sandwich in muffin form. Made in one bowl with almond flour, ripe bananas, and a swirl of jam, each packs 7g of protein. No refined sugar, no gluten, no dairy, ready in 30 minutes. They never last a day in my house, just like my almond flour banana muffins!
Healthy Peanut Butter Banana Muffins At A Glance
- ✅ Recipe Name: Healthy Peanut Butter & Jelly Banana Muffins (Gluten-Free!)
- 🕒 Ready In: 30 minutes (6 min prep, 24 min bake)
- 👪 Serves: 12 muffins
- 🍽 Calories: ~194 per muffin
- 💪 Protein: 7g per muffin
- 🥣 Main Ingredients: Ripe bananas, almond flour, all-natural peanut butter, eggs, maple syrup, vanilla, cinnamon, baking soda, raspberry jam
- 📖 Dietary Info: Gluten-free, grain-free, dairy-free, refined sugar-free, high-protein
- 🧊 Make-Ahead: Freezer-friendly up to 3 months; keeps 4 days at room temp.
- ⭐ Why You'll Love It: These gluten-free peanut butter and jelly banana muffins are made in one bowl with almond flour, have 7g of protein each, and are ready in 30 minutes.
I've been called the queen baker of banana muffins, and I don't take the title lightly. Between my almond flour banana muffins and my healthy banana crumb muffins, I've mashed more overripe bananas than I can count. So when I wanted to turn my favorite childhood sandwich into a muffin, I knew exactly where to start.
These are the muffins I reach for when I want something that feels like a treat but actually holds me over, especially before a long run. They're made in one bowl with almond flour, so they're soft and tender without any gluten or dairy, and the jam swirl on top tastes just like a peanut butter and jelly sandwich. The first batch disappeared in my kitchen in a single afternoon, and they've been on repeat ever since.
What I love most is how forgiving they are. After making them again and again, I've landed on a few small things that make all the difference: spotty bananas for natural sweetness, a light swirl of jam so it stays on top rather than sinking, and pulling them the moment the tops set. If you love this flavor, my peanut butter banana baked oatmeal is the next one to try.
Jump to:
- Healthy Peanut Butter Banana Muffins At A Glance
- Why You'll Love These PB&J Banana Muffins
- Ingredients You'll Need
- Easy Ingredient Substitutions
- How to Make Healthy Peanut Butter & Jelly Banana Muffins (Step-by-Step)
- My Best Tips For Moist, Fluffy Banana Muffins
- Are peanut butter and jelly banana muffins healthy?
- Variations & Mix-Ins
- How to Store, Make-Ahead, and Freeze
- Peanut Butter & Jelly Banana Muffin FAQs
- More Almond Flour Recipes to Try
- 📖 Recipe
- 💬 Comments
Why You'll Love These PB&J Banana Muffins
I've made a lot of banana muffins, and these are the ones that disappear fastest in my house. They taste exactly like a peanut butter and jelly sandwich, but they're soft, fluffy, and actually good for you. Here's why they're worth baking:
- 7g of protein per muffin: more than most healthy muffin recipes, with no protein powder needed.
- Grain-free and gluten-free: made with almond flour, not oat or wheat flour.
- One bowl, 30 minutes: mix, swirl, bake. Easy enough for a beginner.
- No refined sugar: naturally sweetened with ripe bananas and maple syrup.
- Dairy-free: no butter, no milk.
- That PB&J flavor: creamy peanut butter and a swirl of jam in every bite.
- Make-ahead friendly: they freeze beautifully for grab-and-go breakfasts.
⭐️⭐️⭐️⭐️⭐️
Fantastic recipe!! Light, fluffy, and really moist. They tasted like a peanut butter & jam sandwich.
- Eleana
Ingredients You'll Need
Just a handful of simple ingredients, most of which you probably already have. Here's what each one does and how to get it right:
- Bananas: the riper and spottier, the better. Brown, freckled bananas are what make these muffins naturally sweet and moist, so don't reach for the yellow ones. If yours aren't ready, I roast them in the skin at 350°F until black, the same trick I use for my oat flour banana bread.
- Almond flour: use super-fine blanched almond flour for the softest, most tender muffins. Almond meal or coarse flour makes them dense and gritty. It's the same flour I used for my baked banana donuts, so I always keep a bag on hand.
- Peanut butter: go for natural, drippy peanut butter with just peanuts and salt. The no-stir kind with added oils and sugar can make the batter greasy and throw off the texture.
- Maple syrup: this is all the sweetener they need. The bananas do most of the work, so you only need a little to round out the peanut butter and jam.
- Eggs: they bind everything and give the muffins their light, fluffy lift. Room-temp eggs blend in best.
- Raspberry jam: the "jelly" half of PB&J. Use whatever you love, strawberry, blueberry, or mixed berry, all work. I look for a jam with real fruit and less sugar so the muffins don't turn out too sweet.
- Vanilla and cinnamon: small amounts, big payoff. They deepen the flavor and make the whole kitchen smell incredible while these bake.
- Baking soda: your lift. Make sure it's fresh, not the box that's been open in your fridge for a year, or the muffins won't rise.
See recipe card for quantities.
Easy Ingredient Substitutions
- Almond flour: this recipe is built around almond flour. Its higher fat content keeps the muffins moist without much added oil, so I don't recommend swapping in another flour here. If you want a different base, make my healthy peanut butter banana bread in muffin form and swirl jelly on top instead.
- Almond butter for peanut butter: swap it 1:1 for an almond butter and jelly version. Cashew butter works too. Just keep it to a natural, drippy nut butter so the texture stays right.
- Honey for maple syrup: either works. Maple is my default and keeps them dairy-free; honey is a touch sweeter if that's what you've got.
- Any jam for the raspberry works beautifully: strawberry, blueberry, mixed berry, or apricot. Use your favorite, just look for one with real fruit and less added sugar.
How to Make Healthy Peanut Butter & Jelly Banana Muffins (Step-by-Step)
- Step 1: Mix the wet ingredients. In a large bowl, whisk together the mashed bananas, eggs, peanut butter, maple syrup, and vanilla until smooth.
- Step 2: Add the dry ingredients. Add the almond flour, cinnamon, and baking soda right on top.
- Step 3: Mix the batter. Stir until just combined into a thick, scoopable batter. Don't overmix.
- Step 4: Fill the liners. Line a 12-cup muffin tin and divide the batter evenly, filling each about two-thirds full.
- Step 5: Swirl in the jam. Spoon about a teaspoon of jam onto each muffin and drag a toothpick or the tip of a spoon through the top to swirl it in. Keep it in the top layer so it doesn't sink.
- Step 6: Bake. Bake at 350°F for 24 to 26 minutes, until the tops are set and a toothpick comes out clean. Let cool before digging in.
My Best Tips For Moist, Fluffy Banana Muffins
After making these more times than I can count, here's what actually makes the difference:
- Swirl the jam, don't bury it. Drop the jam on top of each muffin and use the tip of a spoon to swirl it into just the top layer of batter. If you stir it all the way through, it sinks to the bottom, and the muffins turn gummy. A light swirl keeps that pretty marbled top and a pocket of jam in every bite.
- Use the spottiest bananas you've got. Brown, freckled bananas are sweeter and add moisture, which means less sweetener and softer muffins. Yellow bananas just won't get you there.
- Spoon and level your almond flour. Don't scoop straight from the bag; you'll pack in too much and end up with dry, dense muffins. Spoon it into the cup and level it off.
- Check that your baking soda is fresh. If it's been sitting open for months, your muffins won't rise. I jot the open date on the box so I'm never guessing.
- Don't overbake. Pull them the moment a toothpick comes out clean. Every oven runs a little differently, and an extra few minutes is the difference between moist and dry.
Are peanut butter and jelly banana muffins healthy?
Yes, these are a healthy choice when you make them like this. Each muffin has 7g of protein and is made with whole ingredients: almond flour, ripe bananas, all-natural peanut butter, eggs, and a little jam. With no refined sugar, no gluten, and no dairy, they make a satisfying breakfast or snack that holds you over, not a bakery muffin's sugar crash.
Variations & Mix-Ins
Once you've made the base recipe, it's easy to switch things up. Here are a few I love:
- Chocolate chips: fold a handful into the batter for peanut butter chocolate chip banana muffins. Mini chips spread more evenly than regular ones.
- Skip the jelly: leave the jam off for classic peanut butter banana muffins, or swirl in extra peanut butter instead.
- Different jams: strawberry, blueberry, mixed berry, or apricot all work. Match the jam to whatever you've got in the fridge.
- Almond butter and jelly: swap the peanut butter 1:1 for almond butter for an AB&J version.
- Add crunch: sprinkle chopped peanuts on top before baking for a little texture and a bakery-style finish.
- Banana double chocolate chip: add cocoa powder and chips if you want them closer to my healthy chocolate banana muffins.
How to Store, Make-Ahead, and Freeze
- On the counter: store in an airtight container at room temperature for up to 4 days.
- In the fridge: they'll keep up to 6 days. Let them sit out for 10 to 20 minutes before eating so they come back to room temperature.
- To freeze: freeze in an airtight container for up to 3 months. Thaw overnight in the fridge, or warm a frozen muffin in the microwave for about 30 seconds when a craving hits.
- To make ahead: bake a batch on the weekend, and you've got grab-and-go breakfasts all week. They hold up beautifully.
Peanut Butter & Jelly Banana Muffin FAQs
Yes, any flavor works. Raspberry is my go-to, but strawberry, blueberry, mixed berry, or apricot are all delicious. Look for one with real fruit and less added sugar.
Nope, the jelly is optional. Skip it, and you've got classic healthy peanut butter banana muffins, or add a handful of chocolate chips instead. But the swirl of jam is what makes these taste like a PB&J sandwich, so I'd try them with it at least once.
I've only tested these as muffins, so that's what I can vouch for. If you want to try them in an 8x8 pan as bars, you can, but you'll need to add baking time and start checking around the 25-minute mark for a clean toothpick. A loaf pan will take even longer. Keep in mind the jam swirl works best on individual muffins, so a single pan won't give you that same pocket of jelly in every bite.
The usual culprit is too much flour. Spoon it into the measuring cup and level it, rather than scooping straight from the bag, and don't overbake.
Bake at 350°F for 24 to 26 minutes, until a toothpick comes out clean. Every oven runs a little differently, so start checking at 24 minutes. They'll firm up more as they cool.
Yes, swap it 1:1 for an almond butter and jelly version. Any natural, drippy nut butter works.
Yes. Thaw them first and drain off the extra liquid before mashing so the batter isn't too wet. Overripe frozen bananas actually make the muffins extra sweet.
I haven't tested a fully vegan version, so I can't promise the exact texture. The maple syrup already keeps them dairy-free, so the only swap you'd need is the eggs. If you try flax eggs (1 tablespoon ground flax plus 3 tablespoons water per egg), let me know how they turn out in the comments.
More Almond Flour Recipes to Try
If you loved these peanut butter & jelly banana muffins, here are a few more almond flour recipes I make on repeat:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Peanut Butter & Jelly Banana Muffins
Ingredients
- 1 cup mashed over-ripe banana, about 3 medium or 2 large bananas
- 2 large eggs
- ⅓ cup creamy all-natural peanut butter
- 3 tablespoon real maple syrup, (or honey)
- 2 teaspoon vanilla extract
- 2 cups super-fine blanched almond flour, spooned & leveled
- 1 teaspoon cinnamon
- 1 teaspoon baking soda
- ¼ cup raspberry jam, sugar-free or regular, (about 1 teaspoon per muffin)
Instructions
- Preheat the oven. Preheat to 350°F and line a 12-cup muffin tin with liners.
- Mix the wet ingredients. In a large bowl, whisk together the mashed bananas, eggs, peanut butter, maple syrup, and vanilla until smooth.
- Add the dry ingredients. Add the almond flour, cinnamon, and baking soda. Stir until just combined. Don't overmix.
- Fill the liners. Divide the batter evenly between the liners, filling each about two-thirds full.
- Swirl in the jam. Spoon about 1 teaspoon of jam onto each muffin. Drag a toothpick or the tip of a spoon through the top to swirl it in, keeping the jam in the top layer so it doesn't sink.
- Bake. Bake for 24 to 26 minutes, until the tops are set and a toothpick comes out clean.
- Cool. Let cool before enjoying.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie, where classic comfort foods get a wholesome, everyday twist. An endurance athlete and recipe developer, Tati is known for turning classic recipes into balanced, feel-good favorites.
Sam says
SO good and easy! Love the PB&J twist
Tati Chermayeff says
The PB&J twist makes them feel like a treat without the sugar crash. So glad you loved them. Thank you, Sam!
Becca says
So easy. So good!
Tati Chermayeff says
Becca, thanks for your 5 star review! So happy you loved this recipe 🙂
Sheila says
Best recipe! Turned out perfect. One question: can you replicate this recipe using an 8x8 brownie pan?
Tati Chermayeff says
Sheila, so happy they turned out perfect for you! 🙌 I've only tested these as muffins, but you could try them in an 8x8 as bars. You'll need to add baking time, so just keep an eye on them and pull them when a toothpick comes out clean. Let me know how it goes if you try it!
Saskia says
I usually don't like muffins, but these were light, super moist, and fluffy!!
Tati Chermayeff says
Saskia, this might be my favorite kind of review 😄 a muffin skeptic won over! So happy these changed your mind. Light and fluffy is exactly what we're going for!
Natalie S says
I absolutely love this recipe and will be making it again very soon! 🙂
Tati Chermayeff says
So happy to hear this, Natalie! I love these muffins so much too!
Eleana says
Fantastic recipe!! Light, fluffy, and really moist. They were do taste like a peanut butter & jam sandwich.
Tati Chermayeff says
Day = made!! Thank you so much, Eleana! I love these light and fluffy muffins too 🙂 the peanut butter is to die for.