Banana-Chocolate Muffins With Pumpkin Seeds

Medically reviewed in February 2021

I like to portion pumpkin seeds into 1/4-cup servings (169 calories; 162mg magnesium) and put them in zip-top bags or reusable fabric bags and stow them in my purse and gym bag. You can eat them plain, use them in trail mix, and bake them into muffins. And when you're not eating them as a snack, you can grind them up, mix them with spices and use them as a healthier breadcrumb alternative on chicken and fish. 


  • 1 1/4 cups whole wheat flour
  • 1/2 cup all-purpose flour
  • 3/4 cup packed brown sugar
  • 2 Tbsp ground flaxseed
  • 1 Tbsp plus 1 tsp dark cocoa powder
  • 1 tsp baking soda
  • 1/4 teaspoon salt
  • 2/3 cup semisweet chocolate chips
  • 6 ounces low-fat organic vanilla yogurt
  • 2 medium overripe bananas, mashed
  • 1 egg (preferably omega-3-enhanced)
  • 1 tsp pure vanilla extract
  • 2 Tbsp vegetable oil
  • 1/4 cup soy or organic 1% milk
  • 1/4 cup (35 g) raw pumpkin seeds


  1. Preheat oven to 350°F. Line a 12-cup muffin tin with paper liners. Coat liners with cooking spray and set aside.
  2. Measure out the flours, leveling with a knife. Combine in a large mixing bowl along with the brown sugar, flax, cocoa powder, baking soda, salt and chocolate chips. Whisk together until combined.
  3. Combine the yogurt, bananas, egg, vanilla extract, oil and milk in a separate bowl until thoroughly mixed (it’s okay if there are a few chunks of banana left).
  4. Fold the banana mixture into the dry mixture just until combined. 
  5. Fill the muffin tin cups until they are 3/4 full with batter. Sprinkle tops with the pumpkin seeds and bake for 20 minutes or until the tops of the muffins look dry and spring back when touched in the center.

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