Super easy and delicious wheat free, sugar free banana muffins

Having a busy schedule and a food intolerance makes it difficult to plan meals and snacks. Flour is a big issue when it comes to my wheat intolerance so I’m always experimenting with baking. Now wheat intolerance is different than gluten allergy. There are grains that I can have that still contain gluten. For some reason it is just wheat. It might as well be a gluten allergy though, as everywhere we go, wheat is so widely used in everything it is hard to pick up any meal on-the-go. That’s why I love this super easy muffin recipe using organic white spelt flour. I find white spelt flour is the easiest substitution for wheat flour. It behaves exactly the same in a recipe so you can substitute it anywhere. I’ve tried whole grain spelt flour, however, it’s not the same. It does soak up more liquid and recipes come out drier. If you’re going to use whole grain spelt flour take away 2 tbsp from the measurement to compensate for the liquid absorption.

I’ve substituted sugar in this recipe as well. I like to use organic blue agave syrup. Because it’s already in liquid form, it blends very easily in all the liquid ingredients.

Super easy wheat free, sugar free banana muffins



4  bananas, mashed
1/2 cup organic blue agave syrup
1 slightly beaten egg
1/3 cup melted butter
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups organic white spelt flour
1/4 cup chopped almonds, walnuts or chocolate chips (optional)


1. Mix the mashed banana, sugar, egg and butter together. Set aside.
2. In a separate bowl, mix together baking soda, baking powder, salt and white spelt flour.
3. Mix wet and dry ingredients all together! Pour into greased muffin tins or paper muffin cups.
4. Bake in 350°F oven for approximately 20 minutes.

And that’s it. Really!

agnes_borowik_muffin4These muffins freeze great as well. I like to freeze them individually and grab a frozen muffin on my way out the door in the morning, and by 11am the muffin is thawed and ready to be snacked on with my cup of tea. A great hold-you-over-till-lunch snack. Or that 3pm pick-me-up snack.


I would love to hear about any of your food intolerances or allergies and how you’ve adjusted your day-to-day living.

4 replies

  1. Hi Nicole. This is perfect timing. I am wheat free and sugar free for Lent, and I am definitely going to try this recipe out!!

    • Hi Christine. It’s Agnes actually 😉 but that’s OK, I should post my name on the blog that’s more prominent
      Hope you enjoy the recipe. I just love to make these whenever I have too many bananas.

  2. Hi Agnes, I made these yesterday. So delicious- thank you very much. What an awesome

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