Packed with ripe bananas, Greek yogurt, and warm cinnamon, these muffins are soft and flavorful without any added salt. By removing the baking soda and salt and using low sodium baking powder instead, we keep the sodium very low. Chopped walnuts add a crunchy texture and healthy fats. Ideal for DASH diet baking and kidney-friendly snacks.

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Table of Contents

Ingredients Needed

3 large overripe bananas: mashed (about 1½ cups); naturally sweet.
1 large egg: binds and lifts the batter.
⅓ cup nonfat plain Greek yogurt: adds moisture and protein.
2 tbsp canola oil or melted coconut oil: healthy fat for softness.
⅓ cup light brown sugar: for sweetness and depth.
¼ cup maple syrup: natural sweetener.
1 tsp pure vanilla extract: adds flavor.
1 ½ tsp low sodium baking powder: replaces baking soda and salt.
1 tsp ground cinnamon: for warmth.
1 ½ cups white whole wheat flour: higher fibre than white flour.
1 cup walnut halves: toasted and coarsely chopped; adds crunch.

How To Make Low Sodium Banana Nut Muffins

Preheat the Oven:
Place rack in the upper third of the oven. Preheat to 350°F. Line a 12-cup muffin tin or grease lightly with spray.

Mash and Mix Wet Ingredients:
In a large bowl, mash the bananas until mostly smooth. Whisk in the egg, yogurt, oil, brown sugar, maple syrup, and vanilla.

Add Dry Ingredients:
Sprinkle cinnamon and low sodium baking powder over the wet ingredients. Stir until just combined.

Stir in Flour and Nuts:
Gently mix in the flour until barely combined. Fold in chopped walnuts.

Fill and Bake:
Divide batter evenly into 12 muffin cups, filling nearly to the top. Bake for 20–22 minutes or until a toothpick inserted comes out clean.

Cool and Serve:
Let muffins cool slightly before enjoying.

Recipe Tips

Use very ripe bananas for natural sweetness.
Avoid overmixing to keep muffins soft.
Toast walnuts beforehand for extra flavor.
Use low sodium baking powder—never baking soda.
Store extras in the freezer for easy low salt snacks.

How to Store & Reheat

Room Temperature: Store in an airtight container up to 2 days.
Fridge: Keeps for 5 days; warm 10–15 seconds before eating.
Freezer: Freeze for up to 3 months. Thaw overnight or microwave.

Nutrition Facts (approx. per muffin)

Calories: 200
Sodium: 25–35 mg
Protein: 4 g
Fat: 8 g
Carbs: 28 g
Fibre: 3 g
Sugar: 12 g

FAQs

Are banana nut muffins high in sodium?
Usually, yes—but this recipe removes salt and uses low sodium baking powder for a truly sodium-conscious option.

Can I leave out the nuts?
Yes, you can omit or swap them with unsalted seeds or raisins for variety.

What’s the best banana stage for baking?
Use very ripe bananas with brown spots—they’re sweeter and mash easier.

Can I use oat flour instead of whole wheat?
Yes, but it may result in a slightly denser muffin. Be sure to measure accurately.

Do I need to toast the walnuts?
Toasting adds flavor, but raw walnuts work just fine too.

Try More Recipes:

Low Sodium Banana Nut Muffins

Recipe by Emma

These naturally sweet banana muffins with walnuts are made with no added salt and are perfect for heart-healthy baking.

Course: BreakfastCuisine: AmericanDifficulty: Easy

0.0 from 0 votes

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

200

kcal

Total time

minutes

Ingredients

3 large ripe bananas, mashed
1 large egg
⅓ cup Greek yogurt
2 tbsp canola or coconut oil
⅓ cup brown sugar
¼ cup maple syrup
1 tsp vanilla extract
1 ½ tsp low sodium baking powder
1 tsp cinnamon
1 ½ cups white whole wheat flour
1 cup chopped walnuts

Directions

Preheat oven to 350°F. Line or grease muffin tin.
Mash bananas in large bowl. Whisk in egg, yogurt, oil, sugar, syrup, and vanilla.
Sprinkle in baking powder and cinnamon. Stir to combine.
Gently mix in flour. Fold in walnuts.
Divide into 12 muffin cups.
Bake 20–22 minutes until toothpick comes out clean.
Cool slightly before serving.