Difficulty: Easy | Yields: 10–12 mini muffins
Moist, fluffy, and made without flour or nuts, these Flourless Sunflower Butter Muffins are perfect for lunchboxes, snack cravings, or anyone navigating food allergies. Naturally sweetened and packed with plant-based protein, they’re a treat you’ll feel great about sharing. No gluten, no nuts, no dairy—just pure muffin magic.
🌻 Why Sunflower Butter?
“Seed-powered and school-safe.”
Sunflower seed butter is a fantastic allergy-friendly alternative to peanut or almond butter. It’s rich, creamy, and brings a slightly nutty flavor—without triggering common allergens. Paired with oats and banana, it creates a soft, muffin-like texture with no flour required.
Ingredients for Flourless Sunflower Butter Muffins
☑️ 1 ripe banana, mashed
☑️ ½ cup sunflower seed butter
☑️ 2 eggs
☑️ ¼ cup maple syrup or honey
☑️ ½ cup rolled oats
☑️ ½ tsp baking soda
☑️ ½ tsp cinnamon
☑️ ½ tsp vanilla extract
☑️ Pinch of salt
Optional Add-ins:
☑️ Mini dairy-free chocolate chips
☑️ Shredded zucchini or carrot
☑️ Raisins or dried cranberries
👩🍳 How to Make the Muffins
🥣 Step 1: Mix the Batter
1️⃣ In a mixing bowl, mash the banana.
2️⃣ Stir in sunflower butter, eggs, syrup, vanilla, and mix until smooth.
3️⃣ Fold in oats, baking soda, cinnamon, and salt.
🧁 Step 2: Bake to Perfection
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Spoon batter into a greased or lined mini muffin pan.
3️⃣ Bake for 12–14 minutes, or until tops are set and slightly golden.
❄️ Step 3: Cool & Enjoy
1️⃣ Let muffins cool before removing from pan.
2️⃣ Store in the fridge for up to 5 days, or freeze for later.
💖 Why You’ll Love These Muffins
☑️ Top 8 allergen-free and kid-safe
☑️ Soft, moist texture with natural sweetness
☑️ One-bowl, no-mess recipe
☑️ Perfect for breakfast, snacks, or meal prep
“All the joy of muffins—none of the worry.”
🌍 Craving More Extreme Culinary Adventures? If you’re fascinated by rare and ancient food traditions, explore our guide to Truffle Honey Glazed Duck Breast You Need to Try! with Indigenous Roots for the Adventurous Food Lover.
Discover rare culinary experiences at Good Food and More—where every recipe is a journey through heritage, craftsmanship, and unforgettable flavors.
