This recipe for Low Carb Banana Nut Muffins makes a tender muffin loaded with banana and walnut goodness. These tender muffins are made with coconut flour and are suitable for keto, gluten-free and dairy-free diets.
The recipe for Low Carb Banana Nut Muffins
If you’re looking for a keto-friendly Banana nut muffin recipe, this recipe is for you! These slightly sweet muffins boast tender banana crumb combined with crunchy nutty goodness of walnuts. These muffins are quick and easy to make and don’t require any special equipment (other than a muffin pan). Once you have your ingredients together, you can be enjoying these muffins in less than thirty minutes.
I used coconut flour in these muffins. This can be helpful to those who are sensitive to almonds and almond flour. Coconut flour also makes them more budget-friendly. It imparts just a hint of coconut flavor which adds some tropical appeal to these muffins.
The inspiration for our Keto-friendly Banana Muffins
Who doesn’t love banana nut muffins? I do for sure! They are a coffee shop staple and a go-to baking recipe for times of stress. Unfortunately, the typical banana-nut muffin recipe doesn’t work with my lifestyle, so I create these muffins so those of us who live a low-carb or keto lifestyle can enjoy a steaming hot muffin fresh from the oven.
I based this recipe off of my recipe for low-carb lemon poppyseed muffins. I made a few changes and low and behold, a recipe for keto banana nut muffins was born.
Are bananas keto-friendly?
No. Bananas are not very keto-friendly. They are loaded with sugar and carbs with very little fiber to even it all out. Eating a banana is almost sure to kick you out of ketosis if you eat a keto diet. It would also elevate your blood sugar significantly.
Bananas, however, are also loaded with flavor. Because of their intense flavor, sometimes you can use a tiny amount in a recipe and get banana flavor without adding so many carbs it puts you over your limit. You have to be very careful when doing this.
For this recipe, I chose to forgo using actual bananas and used a high quality banana flavoring. This adds the flavor of bananas without adding sugar and starches.
Is coconut flour keto friendly?
At first glance, it might seem that coconut flour has too many carbs to be keto-friendly. However, many of the total carbs are fiber, which does not impact blood sugar.
Two tablespoons of coconut flour contains 9 grams total carbohydrate, but 5 grams of that are fiber. Therefore, two tablespoons of coconut flour has only 4 grams net carbohydrates.
I also want to point out here that a little coconut oil goes a long way. It soaks up liquids like a sponge, so less is needed to make baked goods.
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Can Keto Banana Nut Muffins be frozen?
Absolutely! I recommend freezing any leftover muffins so you have can enjoy them whenever you have a muffin craving. You can defrost them at room temperature, or, if you’re in a hurry, in the microwave.
Keto Friendly, Low Carb Banana Nut Muffins
This quick and easy recipe for Low Carb Banana Nut Muffins starts your day on a bright note. These tender muffins boast the traditional flavor combination of banana and walnuts. These muffins can be part of a low-carb, keto, Paleo, dairy-free, gluten-free, or diabetic diet.
- 1 spray coconut oil (paper muffin liners may be used instead)
- 3/4 cup coconut flour
- 1/2 cup granulated stevia erythritol blend (2X sweeter than sugar--Pyure baking blend)*
- 1/2 teaspoon baking soda
- ½ teaspoon xanthan gum
- ¼ teaspoon sea salt
- 4 large eggs
- 1/4 cup unsweetened original almond milk
- 1/3 cup avocado oil
- ½ teaspoon banana flavoring
- 3/4 cup walnuts chopped (You may choose to keep some whole for the tops of the muffins.)
Preheat oven to 350º Fahrenheit. Line a 12 cup muffin pan with paper liners or spray with coconut oil. I used a silicone muffin pan and put it on a sheet pan. If you use a metal muffin tin, be sure to decrease the baking time.
In a medium mixing bowl, whisk together the coconut flour, sweetener, baking soda, xanthan gum and sea salt.
Break the eggs into a separate medium mixing bowl. Whisk until whites and yolks are combined. Whisk in the almond milk, avocado oil, and banana flavoring.
Pour the wet ingredient mixture into the dry ingredients and stir to blend.
Stir in the chopped walnuts.
Spoon mixture into the prepared muffin pan, distributing it equally among the muffin cups. (I added a whole walnut on top as a garnish, but this is optional.)
Bake for 20-23 minutes, or until the tops spring back when lightly touched or a toothpick inserted into the middle of the muffins comes out clean. Allow the muffins to cool a few minutes before removing them from the pan. Serve warm.
*May substitute 1 cup of allulose for the Pyure baking blend.