Sunflower Seed & Banana Blondies

Serves: 8

Happy Friday!! Are you just as excited as I am for the amazing weather for this upcoming weekend??!! I am thinking maybe a beach day might be in order! :) But before I let my excitement of the weather go any further, let me get excited for today because it is the 21st of the month and that means it is time to share this months Recipe Redux challenge recipe! For those of you who aren’t familiar with this group, it is the first and only recipe challenge founded by registered dietitians. The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you. It was founded by 3 amazing dietitians with a belief that healthier eating should always taste delicious. And let me tell you, I totally agree! The amazing bloggers who participate in this have come up with so many delicious, yet healthy recipes! If you haven’t been to the Recipe ReDux site yet, definitely pop over and check it out! This months challenge was to create a recipe using our favorite seed! To be honest I don’t really have a favorite seed! I love chia seeds, flax seeds, sunflower seeds, pumpkin seeds, hemp seeds…..seeds……seeds! :) I love them all! So, while I was thinking of a recipe I just happen to be eating some kabocha squash drowned drizzled ? in sunflower seed butter. Sunflower seeds are amazing and so underrated, so I set out to create a tasty treat using them. Well, not only did these turn out tasty but they are also so healthy you could eat them for breakfast like me if you wanted to! I hope you enjoy these and the other wonderful seed recipes below! :)

Fit Ingredients

  • 1/3 c + 1 tbs (42g) coconut flour
  • 1 tsp (5g) psyllium husk (or flax)
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 2 large eggs
  • 3 small bananas, mashed (250g)
  • 1 tsp pure vanilla extract
  • 1/2 c (113g) greek yogurt (or applesauce for paleo)
  • sweetener, optional
  • 1/4 c (30g) roasted sunflower seeds
  • 1 tbs (16g) sunflower seed butter (for topping), optional


  • muffin pan
  • non stick spray



1. Preheat your oven to 350 degrees.

2. Combine your dry ingredients in a bowl: coconut flour, psyllium, cinnamon and baking powder.

3. In a second bowl mix together your eggs, banana, vanilla and greek yogurt.

4. Mix together wet and dry ingredients.

5. Fold in your sunflower seeds.

6. Divide batter evenly among muffin cups (I used a square shaped muffin pan)

7. Bake for ~ 30 minutes or until a toothpick comes out clean.

8. Allow to cool.

9. Top with sunflower seed butter, if desired.

No brown sugar needed for these blondies! The bananas give them amazing sweetness, plus the hint of cinnamon is perfect! Then you have some crunch from the sunflower seeds! Delicious! They have they perfect ‘brownie like’ texture too! Plus they are healthy enough for breakfast! ? Just saying…..


Nutrition: (for 1 out of 8 blondies)

Calories: 103.7, Protein: 4.8g, Carbs: 12.3g, Fat: 4.3g (1g Saturated), Sodium: 32mg, Fiber: 4g (Net Carbs: 8.3g)


*What is your favorite seed?

*What is your favorite way to eat that seed?

*What do you have planned this week?

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