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12 servings
Prep Time:
15 mins
Cook Time:
45 mins
Meal Types:
Breads & Baked Products
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Whole Grain Banana Muffins

Healthy muffins with banana, flaxseed and whole wheat flour.



  1. Preheat oven to 350 °F (175 °C). Apply cooking spray (like Pam) on 2 muffin tins and set aside.
  2. In a medium bowl mix together sweetener (like Splenda) for baking, flaxseed meal, mashed bananas, milk, sour cream and egg substitute until well blended.
  3. Combine the flour, baking soda and salt in a separate bowl.
  4. Stir the dry mixture slowly into the banana mixture until moistened (be careful not to over mix).
  5. Spoon into prepared muffin tins.
  6. Bake for 30 to 40 minutes in the preheated oven or until a toothpick inserted in the crown of the muffins comes out clean.
171 members have added this recipe to their cookbook.

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Very filling & satisfying bt you may want to add cinnamon or vanilla extract to make it sweeter.
Flour and bananas don't seem to be acceptable on the South Beach diet. I'd be wary of this one.
31 Mar 07 by member: stablein
No bread of any kind for the Fat Smash Diet #1
Yep. Wheat is totally inappropriate for this stage. Try making something oatmeal based.
18 May 07 by member: CubiX
For SBD Phase 2 100% WW flour is ok, but you could use whole grain or oat as well. I would use nonfat plain yogurt instead of low fat sour cream. Remember bananas are high glycemic, but a great fruit so this sounds really good for an occasional fun breakfast! Add a MS Farms sausage and V-8 (or sauteed shredded veggies using spray) and you would be full till......umm, supper? LOLOL Sherri
19 Aug 07 by member: Sherrisews
Flour and bananas don't seem to be acceptable on the South Beach diet.
07 Jan 08 by member: qman55
I think it would be fine on occasion, whole grains are allowed, and I beleive bananas were added back onto the allowed list in the newest addition of the diet. As long as you didn't go nuts on carbs all day I don't the problem with it for level two, it sounds yummy.
07 Jan 08 by member: Lotus
Just looking at the ingredients make me leery. I'm diabetic; so the carbs in the flour and banana is too much at one time.
22 Aug 09 by member: kmar
My family and I loved these muffins!! What a way to get the flax seeds in!!!
11 Nov 09 by member: gburgos1113
This recipe is 4 pts for one muffin.
22 May 10 by member: MJFOLK


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Nutrition summary:

There are 207 calories in 1 serving of Whole Grain Banana Muffins.
Calorie break-down: 23% fat, 66% carbs, 11% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 51
Calories 206
% Daily Values*
Total Fat 5.68g 9%
  Saturated Fat 0.93g 5%
  Polyunsaturated Fat 3.254g  
  Monounsaturated Fat 1.061g  
Cholesterol 2mg 1%
Sodium 215mg 9%
Potassium 366mg  
Total Carbohydrate 36.8g 12%
  Dietary Fiber 6.6g 26%
  Sugars 13.17g  
Protein 5.86g  
Vitamin A 20% Vitamin C 89%
Calcium 65% Iron 103%
of RDI*
(206 calories)
10% of RDI
Calorie Breakdown:
Carbohydrate (66%)
Fat (23%)
Protein (11%)
* Based on a RDI of 2000 calories