These healthy, vegan, gluten-free banana oat muffins (Simple-6 BOMs) taste like a classic bowl of oatmeal! Only they’re less messy and easier to eat on-the-go. (Ya know, for when the global pandemic “stay home” guidelines finally pass.) They’re semi-sweet with sprinkles of chewy and crunchy mixed in. (Technically, if you add the nuts, it’s a Simple-7 BOM, but who’s counting?) In short, these banana oat muffins are both delicious and fun!
(If you’re looking for something a little sweeter but still healthy, try these Simple-6 Maple and Brown Sugar BOMs. Also vegan and gluten-free and just as tasty!)
Applesauce in muffins?
The real hero of this recipe is the applesauce. It’s a healthy alternative to using butter or vegetable oil in most traditional baking recipes. (I have an old friend from college bible study to thank for introducing me to this. She made the best brownies for the group, and when she told us about the applesauce, we loved them even more!) And for these Simple-6 BOMs, the applesauce also helps tame the sweetness of the banana. This lets the oats and cinnamon flavor really shine through. Plus, it makes the muffins super fluffy!
And applesauce is a naturally gluten-free food, which makes it a healthy option for those with celiac disease, gluten intolerance or sensitivity, and wheat allergy.
What is gluten and why is it bad for some people?
Did you know that there is a difference between having celiac disease and a gluten intolerance or sensitivity? One is an auto-immune disease and the other is a digestive issue. And wheat allergy is yet another medical condition that makes gluten a dangerous substance for some people. While the biological responses that ensue are different when gluten is consumed by someone with celiac disease vs gluten intolerance vs wheat allergy, in all cases, the dietary solution is generally the same – no gluten!
Gluten is a mix of proteins found in wheat, barley and rye. It is commonly found in foods like bread, bagels, and pastas (ya know, the good stuff!) and surprisingly in many other foods you might not expect. For people with celiac disease, gluten intolerance, and wheat allergy, it is important to maintain a diet free of gluten. I currently find myself among this group and love having recipes like these banana oat muffins handy as a reliable, healthy staple of my new diet!
Check out the recipe below and don’t forget to rate it!