Low Acid Banana Muffins

These muffins are moist, fluffy, and filled with banana flavor. They’re made with low irritation ingredients like spelt flour, maple syrup, and ripe bananas. Perfect for those managing acid reflux, these muffins skip acidic triggers and offer a stomach-soothing treat that’s still wholesome and satisfying.

Ingredients Needed

• ⅓ cup melted coconut oil or extra-virgin olive oil: healthy fat, low irritation
• ½ cup maple syrup: gentle natural sweetener
• 2 eggs: protein-rich and GERD-safe
• 1 cup mashed ripe bananas (about 3): low acid and naturally sweet
• ¼ cup almond milk or water: choose additive-free for reflux-friendly option
• 1 tsp baking soda: alkaline, reduces acidity
• 1 tsp vanilla extract: use alcohol-free if reflux is sensitive
• ½ tsp salt: enhances flavor
• ½ tsp cinnamon (optional): optional for those with spice sensitivity
• 1 ¼ cups spelt flour + ½ cup oat flour: gentle and non-acidic alternative to whole wheat
• ⅓ cup old-fashioned oats (optional): adds texture, easy to digest
• 1 tsp turbinado sugar (optional): light sprinkle for texture on top

How to Make Low Acid Banana Muffins

Preheat Oven: Set oven to 325°F (165°C). Lightly grease muffin tin or use paper liners.

Mix Wet Ingredients: In a large bowl, whisk coconut oil and maple syrup. Add eggs and mix well. Stir in mashed bananas and almond milk.

Add Dry Ingredients: Add baking soda, vanilla, salt, and cinnamon (if using). Stir gently.

Combine: Add spelt flour, oat flour, and oats. Mix until just combined. Do not overmix.

Fill Muffin Tin: Divide batter between 11 muffin cups, filling each about ⅔ full. Sprinkle with extra oats and a pinch of turbinado sugar if desired.

Bake: Bake for 22–25 minutes, until tops are golden and a toothpick comes out clean.

Cool: Let muffins cool in pan for 5–10 minutes, then transfer to a wire rack.

Recipe Tips

• Use very ripe bananas for natural sweetness and soft texture
• Avoid citrus-based extracts or flavorings for a more reflux-friendly version
• Oat flour and spelt are easier to digest and gentler than whole wheat
• Make ahead and freeze for easy, acid-safe snacks anytime
• Skip cinnamon if you’re sensitive to warming spices

How to Store & Reheat

• Room Temperature: Up to 2 days in airtight container
• Fridge: Store up to 4 days for best freshness
• Freezer: Freeze up to 3 months in sealed bag. Defrost at room temp or gently reheat in microwave

Nutrition Facts (Per Muffin – Approximate)

• Calories: 190
• Sodium: ~140 mg
• Protein: 3.5 g
• Fat: 7 g
• Carbs: 29 g
• Fibre: 3 g
• Sugar: 11 g

FAQs

Are bananas low acid and safe for reflux?
Yes. Bananas are non-acidic and gentle on the stomach, making them a great base for low acid recipes.

Can I use almond milk in a low acid recipe?
Yes, as long as it’s unsweetened and free from acidic additives or stabilizers.

Is maple syrup better than honey for acid reflux?
Yes. Maple syrup is typically better tolerated and gentler than honey for those with reflux.

Is whole wheat flour okay on a low acid diet?
It can be harsh for some. Spelt or oat flour are gentler, reflux-friendly alternatives.

Try More Recipes:

• Low Acid Pear Cake
• Low Acid Baked Apples
• Low Acid Popsicles

Low Acid Banana Muffins

Recipe by Evelyn ReedCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

11

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

190

kcal

Soft, naturally sweet muffins made with reflux-friendly bananas, maple syrup, and gentle flours. Perfect for low acid diets.

Ingredients

• ⅓ cup melted coconut oil or olive oil
  

• ½ cup maple syrup
  

• 2 eggs
  

• 1 cup mashed ripe bananas (about 3)
  

• ¼ cup almond milk or water
  

• 1 tsp baking soda

• 1 tsp vanilla extract (alcohol-free preferred)
  

• ½ tsp salt
  

• ½ tsp cinnamon (optional)
  

• 1¼ cups spelt flour
  

• ½ cup oat flour
  

• ⅓ cup oats (optional)
  

• 1 tsp turbinado sugar (optional)

Directions

• Preheat oven to 325°F. Grease muffin tin or use liners
  
• In bowl, whisk oil and maple syrup. Add eggs, bananas, and milk
  
• Stir in baking soda, vanilla, salt, and cinnamon (if using)
  
• Add spelt flour, oat flour, and oats. Stir just to combine
• Fill muffin cups ⅔ full. Sprinkle with oats and sugar
  
• Bake 22–25 minutes, until golden and a toothpick comes out clean
  
• Cool in pan for 10 minutes, then transfer to rack