Sprouted Wheat Banana & Dark Chocolate Chunk Muffins

We have been sheltering-in-place for over a week now, and last night (March 29th), it was extended until the end of April. It is a challenging time for all of us. Still, we know how important it is to adhere to these restrictions to try and get control over the spread of the coronavirus.

I have asthma and allergies, so especially in the spring, I have a chronic cough. Because of this, I am staying home as folks understandably tend to worry if they hear me coughing. Because of my respiratory issues, I know I am at a higher risk of complications with the virus, so I am as careful as possible. We are eating lots of immune-boosting foods, taking some vitamin supplements, and washing our hands frequently.

Food has always been a way for Italians to bring comfort, and my husband and I are spending lots of time in the kitchen preparing delicious meals. We may be on lockdown, but there is no reason that we cannot eat well! Luckily my freezer is stocked with meat and poultry. We also have a well-stocked pantry filled with our Italian ingredients, including artisan pasta, various tomato products, lots of dried beans and grains, and our treasured truffle products from Umbria.

To keep busy, I have been doing a lot more baking than I usually do. With my daughter’s family living just down the street from us, I am sending most of the baked goods down to them. Although I cannot visit with them right now, at least I can show that I care by sending baked treats to them that we leave on their porch.

With my focus on eating healthy at this time, I am trying to include healthy grains in my baking. These muffins contain sprouted wheat flour, which is one flour that I do not have a lot of experience with. Sprouted wheat is made from sprouted grains, including not just red and white wheat, but spelt, amaranth, Kamut, einkorn, sorghum, rye, corn, and more.

As you would expect, a sprouted grain is a grain that’s been allowed to germinate and as it would in nature. Sprouted grains have many health benefits as allowing the grains to sprout helps to break down some of the starch, which makes the percentage of nutrients higher.

Sprouted grains also may have less starch and be easier to digest than regular grains. While experimenting with these muffins, I initially used all sprouted wheat. Though the muffins were flavorful, I found them too dense in texture. I then balanced the wheat flour with some all-purpose flour and found the muffins much more tender.

I used dark chocolate chunks in these muffins because that is what I had in my pantry, but chocolate chips will work just fine.

Buon Appetito!
Deborah Mele 

Sprouted Wheat Banana & Dark Chocolate Chunk Muffins

Sprouted Wheat Banana & Dark Chocolate Chunk Muffins

Yield: Makes 12
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

A healthier version of banana chocolate chip muffins using sprouted wheat flour.


  • 1 1/2 Cups Ripe, Mashed Bananas
  • 2/3 Cup Light Flavored Oil
  • 1 Cup Light Brown Sugar
  • 1 Teaspoon Vanilla Extract
  • 2 Large Eggs At Room Temperature
  • 1 Cup Sprouted Wheat Flour
  • 1 Cup All-purpose Flour
  • 1 1/2 Teaspoons Baking Powder
  • Pinch od Salt
  • 1/2 Teaspoon Baking Soda
  • 1 Cup Dark Chocolate Chips or Chunks


    1. Preheat oven to 350 degrees F. and line a muffin tin with papers.
    2. In a large bowl whisk together the bananas, sugar, vanilla, and eggs until blended.
    3. In another bowl, stir together the flour, baking powder, salt, and baking soda.
    4. Dump the dry ingredients into the bowl with the wet ingredients and stir just until mixed.
    5. Fold in the chocolate pieces.
    6. Spoon the batter into the muffin cups, then bake for 20 to 25 minutes or until a toothpick inserted into the center comes out cleanly.
    7. Let muffins cool for 5 minutes then remove from the muffin tin and cool completely.
Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 377Total Fat: 18gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 32mgSodium: 146mgCarbohydrates: 50gFiber: 2gSugar: 25gProtein: 5g

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  1. Hello Deborah! About the SPROUTED WHEAT BANANA & DARK CHOCOLATE CHUNK MUFFINS. Can I just use wheat flour instead of the
    Sprouted Wheat Flour? Thank you!

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