Tropical Banana Pineapple Coconut Muffins #SundaySupper #GlutenFree

Tropical Banana Pineapple Coconut Muffins #SundaySupper #GlutenFree


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Am excited! Am blogging again after almost ten months! So much has happened in the last few months…life changes that I would need a whole other blog post to write about and I will in time. For now I am just happy to be back, blogging with my Sunday Supper Team as we celebrate Sunday Supper Month! Three years back I am proud to say I was part of the first Sunday Supper team that started the very first virtual supper. Since then Sunday Supper has grown to this wonderful large group of bloggers from around the world that create a kaleidoscope of recipes!
The recipe I am making is a melt in mouth muffin that has more fruit than flour! Pineapple, coconut and bananas make the base for this muffin. I used gluten free oat flour but you can use any flour that you want. I also used some coconut oil which made it very flavorful and coco nutty! The muffins were a little flat, mainly because there was so much fruit and not so much flour! I did not add any sugar coz the pineapple and banana were sweet enough but you can add some if you want a sweeter muffin! All in all, I was very pleased with the product and saw proof when my kids tore the muffins apart!


Nutrition Wise:
Bananas are packed with Potassium , Magnesium, fiber and have a good amount of Vitamin C , Vitamin A and Vitamin B6. Pineapple is rich in bromelain, a digestive enzyme which has healing anti-inflammatory properties. It also has a lot of potassium, magnesium and Vitamin C. Coconut is rich in magnesium, iron, potassium , fiber and coconut oil is considered a super food. Packed with a unique combination of fatty acids that have positive effect on one’s health and immune system. Oats are packed with heart healthy fiber and lignans that are rich in antioxidants. All in all … a lot of good nutrition in this little muffin!

tropical banana pineapple coconut muffins

I have a confession. My DSLR camera was not working alright so all these are pictures from my cell phone! Will do better next time:)!

Tropical Banana Pineapple Coconut Muffins

These muffins have a crunchy top and are soft inside! Swap oat flour for any other gluten free flour or self raising flour of your choice. If using powdered oats add I tbsp of baking soda


  • 2 cups oat flour
  • 1 cup crushed pineapple
  • 2 bananas
  • 1/2 cup coconut oil
  • 1 & 1/2 cup coconut flakes ( unsweetened)
  • 2 eggs
  • 1 heaped tablespoon oats (for topping)


Blend bananas and eggs to a puree
Mix oat flour, banana egg mixture, 1 and 1/4 cup coconut flakes, pineapple and coconut oil and fill in greased muffin pan
Top muffins with oats and coconut flakes
Bake at 350 for 20 minutes

Check out these fabulous recipes from the rest of my Sunday Supper team!

Appetizers and Soups

Main courses

Side dishes


Sunday Supper MovementJoin the #SundaySupper conversation on twitter on Sundays! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7 pm ET. Follow the#SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more great Sunday Supper Recipes, visit our website or check out our Pinterest board.

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