These soft, moist maple walnut banana bread bars are sweetened by bananas and maple syrup and topped with creamy, nutty cashew cream. Paleo. Gluten-free. Grain-free.
Maple, walnut, banana, cinnamon, and coconut – all things fall packed into these Maple Walnut Banana Bread Bars.
Unquestionably, if you’ve been following me for the last few weeks, you know I’ve been obsessed with everything fall flavored.
Particularly, I am passionate about bringing delicious fall recipes to you packed with healthy, wholesome ingredients.
If you love this recipe, you’ll also love my Apple Pie Crumble Bars.
Are Maple Walnut Banana Bread Bars Healthy?
By and large, these banana bread bars are super healthy!
They are full of wholesome ingredients:
Bananas – bananas are an amazing fruit. They have been linked to boosting digestion and heart health thanks to their fiber and antioxidant content.
Learn more about the health benefits of bananas here.
Almond Flour/Almond Butter – almonds are full of monosaturated fats and omega-3 fatty acids. In a similar fashion, they are linked to increased levels of good cholesterol and can lower the risk of heart disease.
Furthermore, learn more about the health benefits of almond butter here.
Eggs – not only are eggs a great source of protein but they also have antioxidants that reduce your chances of heart disease.
Learn more about the health benefits here.
Cinnamon – Cinnamon contains antioxidants and is super anti-inflammatory, meaning it can lower your risk of disease. Additionally, I find cinnamon is a great way to curb my sweet tooth.
Learn more about the health benefits of cinnamon here.
Coconut Cream/Coconut Flour – coconut is a great source of fiber, protein, potassium, and iron. In fact, coconut had been shown to improve digestion and stabilize blood sugar.
Learn more about the health benefits of coconut flour here.
Therefore, this banana bread bar recipe is full of healthy carbs, fats, protein, and fiber.
How do You Ripen a Banana?
So, are your bananas not ripe yet? Similarly, I’ve been there.
However, I have a few tips:
- Keep the banana bunches together: I’m not sure what science this is, however, bananas ripen faster when separated
- Store them in the sun: the sun helps ripen the bananas pretty fast
- Microwave for 30 seconds to 2 minutes: poke through the skin with a knife and microwave for 30 seconds and check ripeness, then continue microwaving in 30 sec intervals until desired ripeness is met
- Paper bag: again, don’t ask me why, but put your banana bunch in a paper bag to speed up the process
Let me know if you try any of these out!
Why is My Banana Nut Bread Dry?
Surely, the worst-case scenario is dry banana nut bread!
However, there are a few reasons this might be:
- Over-mixing – this causes the formation of air pockets that then dry out your bread
- Over-baking – on one hand, you don’t want undercooked bread. On the other hand, you also do not want it too tough. Surely, 28-30 minutes is the sweet spot.
- Too much flour – it’s easy to go overboard on flour, so measure or weigh instead!
Continue reading to see my tips for making the best banana bread bars.
Ingredients in Maple Walnut Banana Bread Bars
Maple Walnut Banana Bread Bar Base
Almond butter, smooth, unsweetened
Maple Cashew Cream:
Cashews, raw & soaked
Apple cider vinegar
Coconut cream, full fat
How to make Maple Walnut Banana Bread Bars
First, begin by preheating your oven to 350F.
Second, mash 3 – 4 medium bananas in a bowl (approximately 2 cups mashed) – the riper the better.
Third, add the eggs, almond butter, and maple syrup and mix well.
Then, add the almond flour, coconut flour, baking soda, and cinnamon and combine until there are no clumps left.
Next, fold in ¾ cup chopped walnuts and pour the mixture into 8×8 lined or greased baking dish.
Then, bake 28 -30 min or until a toothpick inserted in the middle and come out clean.
Finally, while cooling, make the maple cashew cream, recipe here.
In particular, you’ll need to soak your cashews in hot water for an hour before blending them with maple syrup, coconut oil, vanilla extract, apple cider vinegar, and coconut cream.
Lastly, add the cashew cream to the top of your bars, sprinkle the rest of the walnuts, and a little bit of cinnamon (optional).
Tips for the best Maple Walnut Banana Bread Bars
In truth, these tips are super simple, but they make all the difference in baking these bars:
- Preheat your oven – indeed, this goes back to baking at the right temperature for the right amount of time
- Use ripe bananas – in sum, the riper the sweeter
- Room temperature eggs – allows the bread to be light and fluffy
- Add one egg at a time – simply, this ensures proper integration of ingredients
With this intention, your banana bread bars will be to die for!
How to Store Maple Walnut Banana Bread Bars
Once refrigerated, the cashew cream will harden a bit, which makes it easier to cut and transport.
Thus, the answer is yes, you can make this ahead of your fun harvest party!
You can store these banana bread bars in an airtight container for up to 5 days.
Can I freeze these Maple Walnut Banana Bread Bars?
Yes! However, I do recommend freezing the individual bars without the cashew cream frosting because they thaw at different rates.
How to Serve Maple Walnut Banana Bread Bars
Certainly, banana bread bars taste decadent and creamy on their own.
Specifically, I love to enjoy mine with a warm cup of coffee.
However, you can also add yogurt for some extra protein or berries for some antioxidants.
OTHER DELICIOUS Fall Recipes
What other fall recipes would you like to see? Comment below!
- 2 eggs (room temperature)
- 2 cup mashed banana*
- 1/3 cup almond butter (smooth, unsweetened)
- 1/3 maple syrup
- 1 cup almond flour 120g
- 3 tbsp coconut flour 30g
- 1 tsp baking soda
- 1 tsp cinnamon
- 1 cup chopped walnuts (divided)
Maple Cashew Cream
- 1 1/2 cup raw cashews (soaked)
- 1/4 cup maple syrup
- 2 tbsp coconut oil (optional)
- 1 tsp vanilla extract
- 1/3 cup coconut cream (full fat)
- Preheat your oven to 350F.
- Mash 3 – 4 medium bananas in a bowl (2 cups mashed bananas).
- Add the eggs, almond butter, and maple syrup.
- Add the almond flour, coconut flour, baking soda, and cinnamon and combine until there are no clumps left.
- Fold in ¾ cup chopped walnuts and pour the mixture into 8x8 lined or greased baking dish.
- Bake 28 -30 min or until a toothpick is inserted in the middle and comes out clean.
- While cooling, make the maple cashew cream, recipe (down below and also linked here).
- Add the cashew cream to the top of your bars, sprinkle the rest of the walnuts, and a little bit of cinnamon (optional).
Maple Cashew Cream
- Soak raw cashews in hot water with a pinch of salt for 1 hour or room temperature water overnight. Drain and Rinse then add to a high-speed blender.
- Add the remaining ingredients and blend on high until smooth and silky. Taste and adjust the amount of apple cider vinegar for preferred tanginess and maple syrup for preferred sweetness.
- Pour into a mixing bowl or container and chill in the fridge for an hour. The frosting will harden after refrigerating. Whisk with a hand mixer if you prefer fluffy frosting.
- Store in the fridge for up to 5 days. It will soften at room temperature and you can add it to your bars or any other dessert.
*main sweetener here, got some super ripe bananas you want to throw away?
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Amount Per Serving: Calories: 358Total Fat: 31gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 21gCholesterol: 37mgSodium: 150mgCarbohydrates: 29gFiber: 5gSugar: 16gProtein: 12g
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.