These almond flour banana muffins have no added sugar, are paleo, gluten free, keto and are blood sugar balancing!

When you’re eating to balance blood sugar and improve metabolic health, pastries and processed treats can cause blood sugar spikes, imbalanced hormones and inflammation.

But that doesn’t mean that you can’t enjoy banana bread muffins made with whole foods and more nutritious ingredients to support your health goals.

Four paleo banana muffins in a metal cooling rack with a linen napkin in the right corner and a browned banana peel in the left corner.

 

The best almond flour banana muffins!

Why are these the best low carb banana muffins?

  • They have a  moist, tender crumb from the almond flour.
  • They’re gluten free, grain free, dairy free, low carb, keto friendly, and have no added sugar. (This makes them a great option to balance blood sugar and support gut health; and therefore a healthful option for those with diabetes, IBS or autoimmune conditions.
  • This recipe is so quick and easy with only 10 ingredients and they’re do in 30 minutes!
  • They’re a great snack, breakfast addition, or dessert. 
    • If you’re having a muffin with breakfast, try adding protein and fiber for a full balanced meal. A couple options can include a protein shake, add a scoop of nut butter, a side of eggs, or breakfast sausage. 

 

Three sugar free, almond flour banana muffins stacked on top of each other.

 

Are almond flour banana muffins healthy?

Here’s my take on what makes something “healthy”.

What makes a food healthy is if it contributes to the growth of good health. 

Honestly, I don’t like to label food as “healthy” or “unhealthy” because it can create a stigma or shame around food that promotes stress and unhealthy fear of certain foods.

However, as a Functional Nutritionist, I can also acknowledge that certain foods can be counterproductive to someones health from a scientific perspective. 

In this case there are some foods that may not contribute to the growth of someone’s health. But this is very personalized.

In a world where “unhealthy” foods are demonized and off limits, I will say that I believe in balance.

Part of incorporating balance is understanding what food work for you, what foods may not work for you, and feeling empowered to make choices that feel healthy for you.

 

Now, this muffin is healthy in the fact that it doesn’t have any added sugar, it’s gluten free and altogether uses ingredients that generally promote health by supporting metabolic health and decreasing inflammation.

For someone who needs to be conscious of added sugars, this recipe is an amazing option to provide substitutions and variations from what may otherwise be regarded as “not allowed” on their particular diet.

That’s why this muffin is healthy, because it provides a substitute for a food that generally isn’t supportive of good health while providing joy of good food. 

 

What is almond flour good for?  

Almond flour is a gluten free and grain free flour, which can be more beneficial for gut health or those struggling with digestive symptoms. 

It’s also low in carbs and high in healthy fats, which helps keep blood sugar levels balanced and supports metabolic health. 


What is almond flour made out of?  

Almond flour is made of pulverized almonds, ground up into a fine flour.

Almond flour contains magnesium, fiber, some protein, vitamin E, and antioxidants which makes it more nutrient dense than processed white flours. 

 

Six sugar free, paleo banana muffins on a metal cooling rack over a white marble counter

 

Delicious additions to your almond flour banana muffins:

  • Walnuts – add 1 cup for healthy fats and a nice crunch.
  • Flax seeds – add 2 tablespoons for added fiber and texture.
  • Blueberries – add about 1 cup and bake for a couple more minutes taking the extra moisture into consideration
  • Chocolate chips – add about ½ cup of chocolate chips, for a chocolate chip banana muffins, because yum! I like Lily’s Sweets chocolate chips or Pascha chocolate chips for a low sugar option.
  • Honey or Maple Syrup (a little goes a long way) – I love that this recipe is sugar free. But if you want a little sweetness try 2 tablespoons to ¼ cup of your preferred unrefined sweetener
    • Adding ¼ cup honey will add 4+ grams of sugar to each muffin

*Want to add protein? Mix in 2-3 servings of your favorite protein powder, such as collagen or whey to your dry ingredients. 

 

Dietary substitutions:

  • Use any yogurt you prefer. I like Forager’s cashew yogurt, but any dairy or dairy free yogurt will work
  • You can use olive oil instead of coconut oil.
  • If you prefer egg free, gluten free muffins, substituting 3 flax eggs should work great.

How to make paleo banana muffins:

With only 10 ingredients and 30 minutes, these muffins are so easy to throw together for a quick breakfast or snack. 

The muffins also need only one bowl to prepare, so it’s less clean up for later!

  • Remember to preheat your oven to 350 degrees while whipping up the muffin batter. 
  • Mash your bananas, then add all of the wet ingredients to the same bowl. 
  • Whisk until your eggs are fully combined, then add all of the dry ingredients. 
  • Make sure there are no clumps!
  • Fill the lined muffin pan with ½ to ¾ cup of batter. 
  • Bake for 24-28 minutes, or until a toothpick comes out clean and the tops are golden brown. 

You’ll want to dig right in, but remove the muffins from the pan and let them cool down for at least 5 minutes. 

 

A bite shot of a gluten free banana muffin on a wax paper wrapper, on a metal cooling rack.

FAQ

How to store almond flour banana muffins:

Once cooled, store your muffins in an airtight container at room temperature for up to 3 days. 

These muffins also freeze beautifully, so feel free to make a double batch and place the extra muffins in the freezer to easily have on hand. 

You can defrost each muffins in the microwave for 1-2 minutes or a toaster oven for 5-8 minutes at 300 degrees. Both options will work! 

 

Make a balanced breakfast

Your freshly-baked gluten free muffins contain healthy fats that will help boost your energy in the morning. But what can you add to create a balanced breakfast?

A few suggestions include:

  • Sausage or turkey bacon for protein
  • An omelet or side of eggs with fresh vegetables (i.e. spinach, tomato, bell pepper, or avocado) for protein, fiber and vegetables
  • Spread nut butter on your muffin for added fats
  • Blend your favorite protein shake on the side 

 

Other healthy breakfast recipes:

 

More paleo breakfast recipes you’ll love:

Sage Sausage and Cauliflower Grits Breakfast Bowl {Paleo, Whole30, Keto}

Green C Machine Smoothie

Spiced Apple No-Oat-Meal

 

ENJOY!

For more inspiration for balancing, allergy friendly recipes and nutrition tips, follow along on Instagram, Facebook, Pinterest, or sign up to receive my newsletter to get all the latest updates on every new recipe!

If you make these Almond Flour Banana Muffins, please share a photo with me! It would make my day! Tag me on Instagram or Facebook @alannadesalvonutrition or email me directly at hi@alannadesalvo.com

 

 

Four paleo banana muffins in a metal cooling rack with a linen napkin in the right corner and a browned banana peel in the left corner.
Print Recipe
5 from 1 vote

Almond Flour Banana Muffins

Prep Time10 mins
Cook Time25 mins
Total Time33 mins
Course: Breakfast, Dessert, Snack
Cuisine: Gluten Free, Keto, Paleo
Keyword: Breakfast, Dairy Free, Dessert, Fast & Easy, Gluten Free, Keto, Meal Prep, Paleo
Servings: 16 muffins
Calories: 171kcal

Ingredients

  • 3 medium ripe bananas about 1 cup, mashed
  • 3 large eggs
  • ¾ cup yogurt
  • 1 teaspoon vanilla extract
  • 3 tablespoons coconut oil melted
  • 2 tablespoons honey optional
  • 2 ½ cups almond flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • ½ teaspoon cardamom
  • ½ teaspoon sea salt

Instructions

  • Heat the oven to 350 degrees while you prepare the muffin batter.
  • Mash the bananas in a bowl then add the remainder of the wet ingredients including the eggs, yogurt, vanilla, coconut oil and honey, if using. Whisk everything together until the eggs are fully combined.
  • Next add in the almond flour, baking powder, baking soda, cinnamon, cardamom and salt to the wet ingredients and stir until everything is fully combined and no dry clumps remain.
  • Scoop the batter into a lined muffin pan, filling each liner with about ½ cup of batter or ¾ of the way from the top, until you’ve used all the batter. This will make approximately 12-16 muffins.
  • Place the filled muffin pan in the middle rack of the oven and bake for 24-28 minutes until the muffins are golden brown and cooked through. You’ll know it’s cooked through when you insert a toothpick and it comes out clean without any batter.
  • Allow the muffins to cool for at least 5 minutes then remove from the muffin pan.
  • Store muffins in an airtight container for up to 3 days or freeze for up to 3 months.

Nutrition

Serving: 1muffin | Calories: 171kcal | Carbohydrates: 9.3g | Protein: 5.1g | Fat: 7.3g | Fiber: 1.3g | Sugar: 3.9g

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