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Banana Cinnamon Knots
www.theconsciousplantkitchen.comThese Banana Cinnamon Knots are fancy but easy alternatives to cinnamon rolls, made in a muffin pan and with a classic taste. They bring over 11 grams of protein without any protein powder.
You can find the full recipe, including tips, step-by-step photos, video, storage instructions, detailed allergy swaps, FAQ, and save at: https://www.theconsciousplantkitchen.com/banana-cinnamon-knots/ or scan the QR code here ➡️
Servings: 6 knots
Calories: 289.2kcal
Ingredients
- 2 ¾ cups Self-Rising Flour (note 1)
- ½ cup Banana equivalent to 1 large mashed banana
- 1 cup Plant-Based Yogurt
Filling
- 3 tablespoons Mashed Banana
- ⅓ cup Coconut Sugar or brown sugar
- 1 tablespoon Cinnamon
To work the dough
- 4-5 tablespoons All-Purpose Flour
Instructions
- Preheat the oven to 350 °F (180 °C). Line a 12-hole muffin pan with 6 silicone muffin cases. You must use silicone muffin cases, or the knots stick to the pan or paper liners. Set aside.
- Mash the bananas and measure the amount of mashed banana by packing in a measuring cup, making sure you have 1/2 cup.
- Pour the mashed banana into a mixing bowl with yogurt and self-rising flour. Stir and knead until it forms a dough ball. Add some flour if the dough is too sticky.
- Sprinkle some flour (not self-rising) on your benchtop and use a rolling pin to roll the dough into a large 1/4-inch thick rectangle, adding flour if the dough is too sticky.
- Meanwhile, in a small bowl, stir cinnamon and brown sugar.
- Mash half of the banana and spread it evenly all over the rolled rectangle of dough, then sprinkle the cinnamon sugar, making sure it covers up the mashed banana.
- Fold the rectangle in half - connecting both of the smallest sides. Then, cut into 6 large pieces that form smaller rectangles of dough.
- Cut out 3 stripes in each rectangle, twist each strip, and tie a loose knot at the end. Fold the end of the knot onto the top. It doesn't have to be perfect, and some filling will run out of the dough and that's ok. See the pictures above for details. Place the knots in the silicone cases. and press in a slice of banana on top.
- Bake the knots for 30-35 minutes at 350 °F (180 °C) until golden brown. Brush the top with maple syrup when hot - optional but this add some lovely sweet maple flavors to the knots.
- Store the cinnamon knots for up to 4 days in an airtight container in the fridge.
Notes
Note 1: to make your own self-rising flour, combine 2 3/4 cups of all-purpose flour with 2 tablespoons of baking powder.
Nutrition
Serving: 1knot | Calories: 289.2kcal | Carbohydrates: 58.4g | Protein: 11g | Fat: 1.2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.1g | Trans Fat: 0.002g | Cholesterol: 1.7mg | Sodium: 30.9mg | Potassium: 161.9mg | Fiber: 2.6g | Sugar: 8.7g | Vitamin A: 14.7IU | Vitamin B12: 0.2µg | Vitamin C: 1.2mg | Calcium: 60.4mg | Iron: 0.9mg | Magnesium: 23.4mg | Phosphorus: 110mg | Zinc: 0.7mg