Fibre Friendly Muffin Recipe
Monday, May 19, 2025
Gluten-Free Banana and Blackberry Fibre Muffins
Lunchbox-friendly Muffin Recipe
Over summer, I picked buckets of wild blackberries (an adventure I love each year) and froze them. So now, I’m always looking for ways to use them up. These muffins are one of my favourites; simple, tasty, and packed with fibre (of course).
I originally made this recipe to sneak a bit more fibre into my day, especially something I could throw in the lunchbox. I’m usually a leftovers-for-lunch person, but I always like to have a coffee and something on the side for morning tea. One of these muffins fits perfectly. They’re also gluten and dairy-free, which suits my routine, but you can make swaps depending on your dietary requirements.
Now, let’s talk about the sugar.
This time, I left it out entirely, aiming for something I could enjoy more regularly without it feeling like dessert. The bananas were very overripe (as they should be), and that brought enough natural sweetness to make them feel like a treat, just a more subtle one.
That said… last week I made the same muffins with added sugar and white choc chips — and they were divine. Soft, sweet, with those tart blackberry bursts. So next time? I’ll probably go halfway — a bit of sugar to bring out the fruit, but still lunchbox-worthy.
This recipe is flexible, forgiving, and great for using up summer blackberries (or whatever fruit you have on hand). Plus, it’s got a good dose of Metamucil stirred in, making it easier to tick off that daily fibre goal without needing to mix a drink.
Ingredients
- 1½ cups gluten-free self-raising flour
- ½ cup almond flour
- 12 tsp Metamucil (psyllium husk powder)
- ¼ cup sugar (optional)
- 1 tsp ground cinnamon or cocoa powder
- 1 tsp vanilla extract
- ½ cup neutral vegetable oil
- ½ cup milk
- 2 large eggs
- 3 ripe bananas, mashed
- 1½ cups frozen blackberries (halve any large ones)1–2 tsp gluten-free flour (for tossing the berries)
Instructions
Step 1: Preheat the oven
Preheat your oven to 180°C (or 350°F) and line a 12-hole muffin tray with paper cases or lightly grease each muffin hole.
Step 2: Mix the dry ingredients
In a large mixing bowl, whisk together the gluten-free self-raising flour, almond flour, Metamucil, sugar (if using), and cinnamon or cocoa powder.
Step 3: Prepare the wet ingredients
In a separate bowl, mash the ripe bananas until smooth. Add in the eggs, milk, oil, and vanilla extract, and whisk until well combined.
Step 4: Combine wet and dry
Pour the wet mixture into the bowl of dry ingredients. Stir until just combined.
Step 5: Prepare the berries
Toss the frozen blackberries in 1–2 teaspoons of gluten-free flour. This helps stop them from sinking to the bottom of the muffins. Then gently fold the berries through the batter.
Step 6: Fill the tray
Spoon the batter evenly into the prepared muffin tray, filling each case.
Step 7: Bake until golden
Bake in the preheated oven for 20–25 minutes, or until a skewer inserted into the centre of a muffin comes out clean.
Step 8: Cool and enjoy
Allow the muffins to cool in the tray for a few minutes before transferring them to a wire rack to cool completely. Store in an airtight container.
Tips & Variations
Want a sweeter version? Add the of ¼–½ cup sugar and throw in some white choc chips.
No blackberries? Frozen raspberries or blueberries work beautifully too.
Can't do almond flour? Almond flour adds a lovely moist texture, it’s particularly helpful in gluten-free baking, where structure and softness can sometimes be a challenge. That said, if you’re using regular (gluten-containing) self-raising flour, you don’t need the almond flour. Just swap it for more of the same flour. The gluten helps hold everything together, so the almond flour becomes optional rather than essential.
Disclaimer:
The information in this blog is intended for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor, pediatrician, or qualified health provider with any questions you may have regarding your child’s health or a medical condition. Never disregard professional advice or delay seeking it because of something you have read here.
Lisa Moffatt
Physiotherapist - Paediatric Pelvic Health
Lisa is a passionate paediatric pelvic health physiotherapist with a special interest in helping children and teens overcome bedwetting and toileting challenges. She takes a warm, evidence-based approach, working closely with families to uncover the root causes and create practical, achievable treatment plans. Lisa believes in empowering both children and their caregivers with knowledge, support, and a sense of confidence.
