A Whole Wheat Banana Muffin sits by itself

Confession time: I’ve been kinda terrible about eating breakfast lately. I know it’s the most important meal of the day. I know eating in the morning boosts your metabolism. I know that after fasting all night long, my body is crying out for calories in the morning. But eating breakfast has always been a struggle for me.

I blame it on the fact that I’m such a morning person. I wake up ready to face the day! And I want to accomplish as much as I possibly can while I’m all bright-eyed and bushy-tailed. Normally I sit down to start to tackle my to-do list as soon as I wake up, and before I even know it, it’s almost noon and my tummy is rumbling. I know it isn’t great for me, but man, I’m accomplishing so much!

Mockup of the pages of the Ultimate Healthy School Lunches eBook
The Ultimate Guide to Healthy School Lunches

We’ve packed (pun intended!) all our knowledge from years of making school lunches into one digital master guide!

buy now

A muffin split apart sits by itself in a wrapper.

To try to help me get back on the breakfast bandwagon, I’ve been trying to stock our kitchen with a few super easy and healthy grab-and-go breakfast items. I’ve been boiling a dozen or so eggs every week and stashing them in the fridge, and I’ve been trying to have some sort of breakfast-y baked good in the freezer all the time, like these whole wheat banana muffins. I can reheat a muffin and peel a hard-boiled egg in the time it takes for me to make my morning cup of green tea (or coffee, if I’m particularly tired). That’s the kind of breakfast that I can fit in without impacting my productivity time.

Ingredients to make muffins sit together - bananas and hemp seed

As I get older, I’m learning that importance of going with the flow of my natural habits instead of trying constantly to fight them. I think maybe that’s the one of the joys of being middle-aged—you start to embrace your flaws as vital parts of you instead of fighting to change them.

Instead, you adjust your environment to work with your flaws. One of my flaws is that I’m terrible at sitting down and eating when I’m busy, for years, I just kept saying, “I just need to stop doing that. I need to sit down and eat all my meals. I need to change.” But it never stuck when I’d try. Now, I’m learning to adjust my environment to fit my behavior. I make sure to have my house stocked with quick, healthy snacks. I fill my dinner menu with speedy options. And I have healthy muffins in my freezer for breakfast. I do believe people can change, but I also believe that it’s important to treat yourself with kindness and respect your flaws. It feels so freeing to be able to say, “This is who I am, and I’m going to make it work.”

A hand pours hemp seed streusel on top of the Whole Wheat Banana Muffin dough

Let’s talk about these healthy whole wheat banana muffins. 100% whole wheat, so they are packed with healthy fiber. Full of awesome banana (and chocolate, if you want to add chocolate chips) flavor that is a great way to kickstart the day. And topped with a unique hemp seed streusel that is nutty, crunchy, and crazy good for you. I’m all about the hemp seed right now.

Hemp seeds are one of the greatest plant-based sources of Omega fatty acids. They also have a ton of vegetarian protein (that also happens to be highly digestible). They also have an incredible taste and texture! They are nutty and earthy, but mild. And they have this awesome crunchy, yet chewy, texture. I put hemp seeds on almost everything!


Whole Wheat Banana Muffins with Hemp Seed Streusel

Whole Wheat Banana Muffins with Hemp Seed Streusel

Yield: 12 large muffins
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These healthy Whole Wheat Banana Muffins are topped with a superfood surprise—a sweet and crunchy hemp seed streusel.


For the Muffins:

  • 1/2 cup melted butter
  • 1/2 cup sugar
  • 3 very ripe bananas, mashed
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/3 cup milk
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups white whole wheat flour
  • 1 cup chocolate chips, optional

For the Streusel:

  • 1/2 cup brown sugar
  • 1/2 cup white whole wheat flour
  • 1 teaspoon cinnamon
  • 1/3 cup hemp seeds
  • Pinch of salt
  • 1/4 cup melted butter


  1. Preheat oven to 350°. Fit a muffin tin with paper muffin cups or spray with cooking spray, set aside.
  2. In a large mixing bowl, stir together the butter, sugar, mashed bananas, egg, vanilla extract, and milk until well-combined. Set aside.
  3. In a second bowl, stir together the baking powder, baking soda, salt, and flour. Add the dry ingredients to the wet, and stir until just combined. Do not overmix! Fold in the chocolate chips, if using.
  4. Spoon the batter into the prepared muffin tin, filling each cup up about 2/3 full. Set aside.
  5. To make the streusel, mix together the brown sugar, flour, cinnamon, hemp seeds, and salt in a small bowl. Stream in the melted butter and stir until well-distributed. Sprinkle the streusel over top of each muffin, pressing in slightly to "stick".
  6. Bake in preheated oven for 15-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.


This recipe will make 12 large muffins (think: coffee shop style) or 18 regular-sized muffins. You can also spoon the batter into a mini muffin tin and get 36—just reduce the baking time down to 10 minutes or so.

Nutrition Information:
Yield: 12 Serving Size: 1 large muffin
Amount Per Serving: Calories: 379Total Fat: 19gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 47mgSodium: 318mgCarbohydrates: 51gFiber: 5gSugar: 27gProtein: 7g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Leave a Reply

Your email address will not be published. Required fields are marked *


  1. My kiddo is only 9 months old and I’m a bit concerned about giving him sugar. When is it ok to use sugar when cooking? I see there’s a 1/2c sugar and 1/2c brown sugar in this recipe and chocolate chips. Just wondering what set you at ease with giving sugar…I need a little push 🙂

    1. I think it’s up to each parent, but there is never any need for sugar. I probably wouldn’t feed these to a baby that young, but I know lots of parents who would have no issues. My daughter is 20 months old, and we still greatly limit her sugar intake.

  2. I made these muffins yesterday, and they turned out delicious! Thanks for the recipe! I plan to make myself eat breakfast too.

    Do you use unsalted or salted butter when you’re baking? (I gambled and used unsalted, but figured I’d ask for the future:)

  3. Your blog is impressive, thanks to the quality of your recipes & other content. We would be glad if you would participate on Contestchef so that your quality recipes can contest with other such bloggers/ recipe creators and win accolades from various players in the global food industry.

    Contestchef is a global forum for food/ recipe bloggers to showcase their skills to the world. This is a one of a kind concept and backed by food conglomerates around the world. Several recipe creators/bloggers are already contesting on Contestchef.
    Click to join Contestchef

    1. I always thought the 30s were the start of middle aged! (I turn 32 next month, by the way.)

  4. “This is who I am, and I’m going to make it work”
    What a perfect way to approach our little flaws in life. This definitely pertains to me right now as I try to figure out a budget. I’m finally figuring out I need to do what works for my habits, and not trying to automate everything! And I have to say – I love the idea of having an egg + baked good to start the day. I’m notorious about forgetting to eat breakfasts on weekends, so this would help!

  5. Wait wait wait wait, did you just call yourself (and by extension me) middle-aged? Egads! Say it ain’t so!

      1. Sure, if you plan on kicking the bucket at 64 😛
        Hey I also had a completely unrelated thought, the last recent post I see is this recipe but I noticed a newer post about Juniper in the Family section (which I loved) and it doesn’t show up on the main page. I never had this issue before, was it intended?

        1. It’s an issue lots of folks have been having, and I’ve been working with my tech guy to fix. 🙁 If you clear your cache, it might help, but that hasn’t been working for everyone. We’re still working on it. 🙂

  6. Ugh, I’ve been so bad about breakfast lately too! I eat it everyday but my planning has been less than stellar and I’m turning to granola bars. Better than nothing, but not the best nutritional choice. I tell myself every weekend to make a batch of something packed with good for me ingredients and it always gets pushed to the bottom of the to do list and then never accomplished at all. I do have some brown bananas on the counter tho! and always have hemp seeds in the pantry. Love hemp seeds! May this weekend be the weekend I plan ahead for breakfasts! 🙂 And boil eggs went on the to-do list for today! Thanks, Cass 🙂

  7. hemp seed streusel is such a smart idea..i love making baked goods for my snacks and on the go breakfast.