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Banana Avocado Muffins

Sub avocado for most of the oil for a boost of ‘good fat’ and fiber.

Why add mashed avocado to muffins? Because avocados are full of polyunsaturated fat (‘good fat’), are a good source of fiber (about 9 grams per avocado), are high in minerals and phytonutrients like Vitamin E, C, folate, magnesium, AND can replace other fat in baking as in this Avocado Banana Muffin. 

This was the first time I used avocado to reduce oil or butter in baking, though I like raisins and dates to reduce fat and sugar in Low-Fat Raisin Cookies, Cocoa-Coconut Cake, and Date-Apple Muffins. So I was intrigued with this muffin recipe from Avocados from Chile.

What did I think of the muffins and could I taste avocado? Avocados are so mild and buttery there was no discernible flavor over the banana and cinnamon. I’d make them again. But next time reduce the flour 1/4 cup, or use a little more avocado — yes really. They weren’t quite moist enough for me, though I confess it’s maybe because I used part whole wheat flour. (I tend to modify recipes!). Let me know what you think when you try it!

I learned a lot about Avocados from Chile* at the International Food Bloggers conference** in Sacramento last week. Aside from other ‘awesome avocado’ recipes on their website (like Avocado Chocolate Mousse, Avocado Green Goddess Dressing, and others), here’s some tips on ripening Haas avocados which is the darker thicker-skinned avocado we get in the U.S. from Chile, Mexico and California:

  • Bright green, firm to the touch ripen in 5-7 days at room temperature
  • Dark green and beginning to soften ripen in 2-5 days at room temperature
  • Ripe avocados from Chile will be very dark green, almost black. The stem end should give just slightly when it’s ready to eat
  • Speed up the ripening by putting in a closed paper bag with apples or kiwi – more the better
  • Refrigerate ripe avocados and eat within 2 days

*Avocado facts:

– Just under 100 Million pounds/year shipped from Chile to the U.S. fall through winter
– 300 Million pounds/year shipped from California throughout the U.S. from spring through fall
– 50 Million pounds/week shipped from Mexico to the U.S.

Print This Recipe

Avocado Banana Muffins

Makes 12 muffins

1 medium-large very ripe avocado (just over 1/2 cup mashed)
3 very ripe bananas (about 1 cup mashed)
1/2 cup sugar
2 large eggs
2 tablespoons canola oil
1 teaspoon vanilla
2-1/2 cups all-purpose flour or substitute 1 cup whole wheat for 1-1/4 cups of the all-purpose flour 
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup walnut or pecan pieces or halves

Preheat the oven to 350˚F.

Halve, pit and scoop out the flesh of the avocado. If there’s more than a gently rounded half cup, reserve the remainder for another use, or eat immediately.

Whisk together the avocado, banana, sugar, eggs, oil and vanilla a medium bowl.

In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and salt. Pour the avocado mixture into the dry ingredients and stir until just combined. Stir in walnuts or reserve and sprinkle on top of batter.

Spray a 12 cup muffin pan with non-stick cooking spray or line with paper muffin cups.  Divide the batter equally between the cups. Sprinkle the nuts over the batter (if not stirred in), and gently press down so they stick to the batter. Bake in the center of the oven for 25 minutes, or until golden and springy to the touch. Let cool in the pan for 5 minutes, then transfer the muffins to a cooling rack to cool completely.

Photo by Rosie; Recipe adapted from Avocados from Chile

**I received conference discount from IFBC  in exchange for a blog post of my choice.

The batter isn’t green, but little flecks of avocado may show. That’s fine!

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6 Comments

  1. Posted October 6, 2017 at 11:28 am | Permalink

    It’s kind of funny–years ago when I had my cafe, I was regularly substituting applesauce for fat in recipes to make them “healthier” and now we’re substituting one fat for another for the same reason. Did you notice any texture difference using a solid-at-room temperature fat versus oil–or did the avocado substitute for butter?

    • Rosie's Kitchen
      Posted October 6, 2017 at 11:36 am | Permalink

      Good question Jill and thanks for asking. I would say the avocado makes a texture more like a butter substitute than oil. But banana muffins don’t need much added fat so it’s a good combination with banana. And you’re right, apple sauce was the go-to fat replacer, prunes too and I’ve found dates and raisins do well too!

  2. Posted October 6, 2017 at 11:47 am | Permalink

    Love this! Bananas and avocados are two of my favorite foods. And as you know, I’m not a big-time baker except for muffins and quick breads. That, along with a need to keep my fat intake low, will make these a winner for me :o)

    • Rosie's Kitchen
      Posted October 6, 2017 at 11:59 am | Permalink

      Glad this recipe is on your list Rita! I’ve always been a baker, since I was a little girl baking was my free-time activity. Still is, and is the category I usually like best with clients. Except the testing can be time-consuming 🙂

  3. Posted October 7, 2017 at 4:39 pm | Permalink

    I’ve been meaning to try this substitute for the longest time. I’ll have to tinker a bit since we’re at 7000+ feet now, but I love to bake, so it will be a very fun experiment. I’ll definitely back out the flour you recommend since I’ll be using whole wheat too, but will need to go further. I also often add yogurt to baked goods for extra moisture up here. I was all set to make banana bread, and now I know which one I’ll make. Thanks! How was IFBC?

    • Rosie's Kitchen
      Posted October 7, 2017 at 7:34 pm | Permalink

      hi Susan! I’d love to know how you re-work the recipe for high altitude. IFBC was terrific. Inspiring and interesting people, new and helpful information for using social media. I particularly liked the keynote speaker https://cropmobster.com/ An example of using social media for social good.

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