Almond Flour Banana Muffins (Sugar Free, Gluten Free, Keto Free) – Sweetashoney – Fastest way to lose 20 pounds

These almond flour banana muffins are fluffy, moist and sugar-free banana muffins, sweetened entirely with ripe and low-carb bananas using almond flour. These almond flour banana muffins contain only 5.5 grams of net carbohydrates per serving for keto-friendly banana muffins.

Banana muffins with almond flour

I’ve already shared keto banana recipes, including my banana-free keto banana bread.

Most of the time, I like to use banana extract to add a natural banana flavor to keto muffins. But you can make low-carb muffins using real bananas if you control the amount of bananas!

These healthy banana muffins are naturally:

  • Low in carbohydrates
  • No dairy
  • Paleo-friendly
  • Ceto-friendly
  • No cereal

Almo Low carb Almond Flour Banana Muffins and Flour Banana Muffins

Is Keto Banana Friendly?

No, bananas are not keto-friendly fruits. In fact, 100 grams of banana puree contains 20 grams of net carbohydrates, so if the daily carbohydrate macros are around 25 grams, it’s hard to eat a whole banana and stay in that range.

However, it is possible to use a small amount of bananas to flavor the baked goods and to keep the recipe low in carbohydrates and keto friendly.

So you can make keto banana muffins with almond flour if you keep track of the amount of bananas. Let me share with you my recipe for making a low carb banana muffin with just 5.5 grams of crispy carbs!

How to make bananas with almond flour bananas?

These gluten-free banana muffins with almond flour are made with only simple ingredients and ready in just 30 minutes. No need for elegant tools, no blender, no food processor or even a hand mixer! Just a bowl and the ingredients below.

Are you new to Keto?

Keto Quick Start Guide

receives me Keto Quick start The series of emails to find out all about the Keto diet and to start your ceto journey!

Gluten-free banana muffins


All you need are:

  • Ultra-fine almond flour – This is best for making muffins with golden and wet almond flour from bananas. Almond flour also works, but adds a grainy texture and a darker color to the recipe.
  • Salt
  • Baking powder or use 1 teaspoon of baking soda instead.
  • Cinnamon
  • Banana puree – ripe bananas are best to add a lot of banana flavor and to avoid adding any sweetener to the recipe.
  • Big eggs at room temperature – this recipe does not work with flax eggs or egg substitute.
  • Coconut oil or melted butter
  • Vanilla extract
  • Stevia drops or 1/3 cup granulated sweetener of your choice, such as erythritol or coconut sugar, if you make paleo banana muffins. Of course, the addition of sweetener is optional here, only if you like your healthy banana muffins on the sweet side. To avoid adding carbs, sugar and calories to your recipe, opt for erythritol or allulose. Both are keto-friendly sweeteners.

Dough preparation for muffins

First, prepare the banana puree. Peel a squash, grate it and squeeze the juice. It’s okay if you have banana bites. This adds moisture to the muffins.

Measure 3/4 cup and place in a bowl with eggs, coconut oil, vanilla extract and drops of stevia or granulated sweetener, if used.

Beat to combine all ingredients.

How to make banana muffins with almond flour

Now mix the dry ingredients: almond flour, salt, cinnamon and baking powder.

The dough should be thick, slightly granular and normal

Baking muffins

Preheat the oven to 350 ° F (180 ° C). Wallpaper a 12-hole muffin tray with paper boxes and use an oil spray to lightly grease each muffin tray. This prevents the almond flour muffins from sticking to the paper as it cools.

Fill each paper box with about 1/4 cup of almond muffin batter.

Sprinkle a few sliced ​​almonds on top of each muffin, if desired.

Bake in the central oven rack for 25-30 minutes or until a bag inserted in the center of the muffins comes out clean and the top is golden.

Remove each banana muffin from the muffin tins and immediately cool on a wire rack.


These banana and almond muffins can be stored in the refrigerator for up to 4 days.

Of course, you can freeze the almond flour muffins in an airtight container and thaw them the day before at room temperature.


This is optional, but you can serve these delicious banana muffins for breakfast with some wonderful toppings like:

Banana muffin with almond flour


You can add some delicious nuts, chocolate or fruit to the dough just before baking. You can fold in 1/3 cup of:

  • Sugar-free dark chocolate chips
  • Chopped Walnuts or Chopped Walnuts
  • Chopped coconut

frequent questions

Can I change the flour?

Yes. For a nut-free version, use sesame flour or pumpkin seed flour.

However, you can’t replace almond flour with coconut flour in this recipe.

Both are very different low-carbohydrate flours, but coconut flour absorbs 4 times more liquid, and the egg ratio will be different from coconut flour.

Try my coconut flour and blueberry muffins for a coconut flour muffin recipe.

Can I make coconut-free muffins?

You can replace coconut oil with melted butter or almond oil.

Can I make them sweeteners?

To enhance the sweetness of the muffins, add 1/3 cup of granulated or liquid sweetener, such as maple syrup, to the dough.

If you are on a keto diet, use maple syrup without sugar or erythritol.

Can I mix the dough?

I do not recommend mixing the dough. Makes muffins thick and dry.

Can I skip bananas to reduce carbs?

Absolutely, but you will need an extra 1/3 cup of almond milk to balance the moisture and add 2 teaspoons of natural banana extract to add a little banana flavor.

More almond flour recipes

Below are some recipes for almond flour to try.

Keto chocolate chip muffins
Recipe Keto Martipan
Gluten-free vanilla cupcakes
Gluten-free almond flour scones
Healthy pumpkin bread with almond flour
Keto blueberry muffins with almond flour
keto friendly biscuits
Low-carb almond flour pizza crust
vanilla keto cake
Chocolate Keto Cake - Sweet As Honey

Did you make these low-carb bananas muffins? Share a review or comment below to tell me how much you loved them!

XOXO Carine

Recipe card

Banana muffins with almond flour

Banana muffins with almond flour

5.5gNet carbohydrates

A healthy recipe for banana muffins with almond flour, gluten-free, with the most delicious moist breadcrumbs and half the carbohydrates from regular banana muffins.

Preparation time: 15 min

Preparation time: 45 min

Total time: 1 HR

Net carbohydrates 5.5g

Fatty 15.1g

Protein 6.2g

Calories 181.9kcal

Keto Quick Start Guide

New to Keto?
Join me Keto Quick Start Guide now get all the best beginner keto tips right in your inbox!
  • Preheat the oven to 350 ° F (180 ° C). Wallpaper a 12-hole muffin tray with paper boxes. Lightly grease the paper boxes with oil spray. Set aside.

  • Peel a squash, grate it and squeeze the juice. It’s okay if there are pieces of banana left. Add moisture to the muffins. Measure 3/4 cup and place in a mixing bowl.

  • In the same mixing bowl, add the eggs, vanilla extract and melted coconut oil – make sure the oil is not too hot or may “cook” the eggs. Add the stevia drops or granulated sweetener if you want to enhance the sweetness of the muffins (read note 1). Beat until the eggs are well beaten and a thick liquid dough is formed.

  • Add the dry ingredients to the wet ingredients using a spoon to lightly incorporate: almond flour, salt, baking powder and cinnamon. The dough should be thick, moist and slightly granular.

  • Fill each cup of muffins with about 1/4 cup of dough, smooth the top with the back of a spoon and sprinkle sliced ​​almonds on top of each muffin.

  • Bake the muffins on the central grill of the oven for 20-25 minutes or until golden brown and a screw inserted in the center of the muffins comes out clean.

  • Cool the muffins on a grill for a few hours before serving.

Note 1: Net carbohydrates per serving will not change if you add 1/3 cup erythritol granulated stevia drops to the dough. Only add if you want extra sweetness or if your bananas are not ripe enough.

Nutritional information

Banana muffins with almond flour

Quantity per serving (1 muffin)

Calories 181.9
Calories from fat 136

% Daily value *

Fatty 15.1 g2. 3%

Saturated fat 4.2 g26%

Trans fats 0.1 g

Polyunsaturated fats 0.3 g

Monounsaturated fats 0.7 g

Cholesterol 46.5 mg16%

Sodium 137.1 mg6%

Potassium 69.4 mg2%

Carbohydrates 8.2 g3%

Fiber 2.7 g11%

2.6 g sugar3%

Protein 6.2 g12%

Vitamin A 77IU2%

Vitamin B12 0.1 pg2%

C vitamin 1.2 mg1%

Vitamin D 0.3 pg2%

Calcium 92.8 mg9%

Iron 1.1 mg6%

Magnesium 5.7 mg1%

Zinc 0.2 mg1%

Net carbohydrates 5.5 g

* Daily percentage values ​​are based on a 2000 calorie diet.

Banana muffins with almond flour

Source link

Leave a Comment