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.

 

A low-carb banana muffin on a serving plate.

 

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 flour goes a long way. It soaks up liquids like a sponge, so less is needed to make baked goods. 

 

Melting Butter on the keto banana nut muffins.

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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.

Banana Nut Muffins recipe

This recipe for Low-Carb Banana Nut Muffins takes the carbs out of a classic combination, making them keto-friendly. These muffins are loaded with banana and walnut goodness, but have only 2 grams net carbs per muffin. 😍🍌😋

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.

Course Breakfast, Snack
Cuisine American
Keyword dairy-free, gluten-free, keto banana nut muffins, keto muffin recipe
Prep Time 8 minutes
Cook Time 22 minutes
Total Time 30 minutes
Servings 12
Calories 156 kcal
Author Annissa Slusher

Ingredients

Instructions

  1. 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.

    Preparing the pan for the muffins.
  2. In a medium mixing bowl, whisk together the coconut flour, sweetener, baking soda, xanthan gum and sea salt. 

    Mixing the dry ingredients.
  3. 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.

    Mixing the wet ingredients.
  4. Pour the wet ingredient mixture into the dry ingredients and stir to blend.

    Mixing the wet and dry ingredients for the keto banana muffins.
  5. Stir in the chopped walnuts.

    Stirring in the walnuts.
  6. 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.)

    Transferring the muffin batter to the muffin dish.
  7. 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.

    The baked keto banana nut muffins.

Recipe Notes

*May substitute 1 cup of allulose for the Pyure baking blend.

Nutrition Facts
Keto Friendly, Low Carb Banana Nut Muffins
Amount Per Serving (1 muffin)
Calories 156 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 62mg21%
Sodium 129mg6%
Potassium 59mg2%
Carbohydrates 5g2%
Fiber 3g13%
Sugar 1g1%
Protein 4g8%
Vitamin A 2%0%
Vitamin C 0%0%
Calcium 9%1%
Iron 7%39%
Net Carbs 2g
* Percent Daily Values are based on a 2000 calorie diet.