Who’s up for wholesome and comforting Golden Milk Breakfast Muffins? Vegan, oil-free, gluten-free and low in sugar, these lightly spiced muffins are easy to prepare and taste great pretty much any time of day.
Full disclosure: I’ve actually never had the Ayurvedic beverage golden milk, but after reading a few friends’ comments about it on social media, as well as seeing golden milk recipes popping up around the internet, I was inspired to build its ingredients into a muffin. I mean, I love turmeric, and I reeealllly love coconut. In case you’re not familiar with golden milk, it’s often made with coconut milk because the fat helps with nutrient absorption. The same goes for a naturally occurring compound in black pepper called piperine.
What I don’t love are super sugary, oil-laden muffins masquerading as something healthy. I mean, there’s a time and a place for those treats, but one of the main reasons folks are into turmeric is for its anti-inflammatory qualities and various other health benefits. So, I figure someone seeking to add more turmeric to their diet is probably looking for something wholesome (i.e. not so keen on the idea of dessert for breakfast).
Enter these golden beauties, Golden Milk Breakfast Muffins. They’re lightly sweetened with bananas and a bit of coconut sugar and are perfect for breakfast thanks to a base of oats and coconut flour. They’re delicious with almond or peanut butter. And since these muffins are fairly low in fat and calories, you’ll probably want that almond/peanut/cashew/sunflower butter slathered on top to make it more of a stick-to-your-ribs kind of breakfast. Before heading out the door, grab a couple of these with a spoon full of almond butter. A healthy breakfast doesn’t get any simpler than that!
Easily and endlessly customizable, feel free to add your favorite nuts, seeds, or dried fruit to the batter. Raisins or chopped dates would be delicious with the turmeric/ginger/cinnamon combo, and you can always adjust the spices to suit your palate. On that note, if you’ve never had turmeric you might want to cut the amount in half for your first batch, just to test the waters. Turmeric can be an acquired taste for some. But if you’re already a fan of turmeric, or just consider yourself an open-minded eater, the amount listed in the recipe will hopefully be just right.
Learn more about the benefits of turmeric from Dr. Greger’s many videos over at NutritionFacts.org.
I hope you’ll give these healthy muffins a try, and let me know what you think!
Golden Milk Breakfast Muffins
- 1 1/2 cups oat flour (make your own by pulsing 1 3/4 cups rolled oats in blender or food processor until fine)
- 1/2 cup coconut flour (same as above; you can pulse unsweetened coconut flakes into flour)
- 1/2 cup coconut sugar or other granulated sweetener
- 1 tsp ground turmeric
- 3/4 tsp ground ginger
- 1/2 tsp ground cinnamon
- 1/4 tsp freshly ground black pepper
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- pinch of salt
- 3 large very ripe bananas, mashed
- 1/2 cup non-dairy milk (I used unsweetened, but sweetened would be fine, too)
- 1/2 tsp coconut extract, optional; can sub vanilla
- 2 tsp apple cider vinegar
- 1 flax egg - 1 Tbsp ground flax seed mixed with 3 Tbsp water
- 1/4 cup unsweetened coconut flakes
- Preheat oven to 350 degrees F. Lightly oil a 12 cup muffin pan or use liners or a silicone pan.
- In a mug or small bowl mix together the ground flax and water and allow to sit for a few minutes.
- In a large bowl, whisk together the dry ingredients. In a medium-sized bowl, mash the bananas (squishing them with your hands works well). Add remaining wet ingredients to the bananas and stir until thoroughly combined.
- Pour wet mixture into dry, and stir until just combined. If adding any nuts, seeds or fruit, fold those in now.
- Spoon the batter into the muffin pan, and sprinkle the tops with coconut.
- Bake for 17-20 minutes, inserting a toothpick in the center of one muffin to test for crumbs/doneness. Allow muffins to cool in the pan for 5 minutes before moving to a cooling rack.