When I was a child my mother always made Banana Nut Muffins when we had too many overripe bananas in the house. She didn’t bake a lot, so this was really a special treat. I love recreating this nostalgic recipe but in a healthier way. These Sugar-Free Banana Nut Muffins are truly delicious while also being packed with healthy fats, and allergen friendly.
Banana’s Sweet Enough
A single medium-sized banana contains 14 grams of sugar and 6 grams of starch. You know bananas are ripe when their skin is fully yellow and starts getting brown specs. The more specs the sweeter it is. For these muffins, we’re using 4 bananas! That’s plenty of sweet for these muffins which make a great snack or breakfast! Bananas also have potassium, magnesium, phosphorus, vitamin C, folate, and choline! So don’t write them off. I’ve always loved bananas!
About the Ingredients
- Ripe bananas make these sugar-free muffins just sweet enough and really moist.
- Room temperature eggs are the best for baking success because cold eggs can clump up the fat, especially when using saturated fat.
- Melted butter or coconut oil adds healthy fats and delicious flavor to these banana nut muffins.
- I use a mix of almond flour and coconut flour to make these grain-free while keeping the overall carbs on the lower end.
- My grain-free baking powder to help these rise.
- Chocolate Covered Cashews really make these pop! But you can use chopped-up walnuts too!
Step by Step
- Mash the bananas in a bowl until smooth.
- Add in the eggs, vanilla, and butter. Whisk vigorously until the mix is thick and frothy.
- In a separate bowl combine the almond and coconut flour with salt, baking powder, and cinnamon. Whisk to combine.
- Slowly add the dry mix to the wet mix until fully combined.
- Once fully incorporated fold in the chopped nuts or chocolate chips.
- Distribute the batter into the muffin pan. Bake for 30 minutes or until golden brown and firm to the touch. Let cool for 10 minutes before serving.
Are These Low Carb?
Yes! Perhaps not by keto standards, but at 14.4 grams of total carbs (6.1g sugar from banana) per muffin with 3.7g fiber that’s darn good. Compare to a Banana Nut Muffin from Au Bon Pain at 66 grams of the total carbs (34 grams of sugar) and 3 grams fiber.
Carbs are not the devil and by no means am I saying that a regular banana nut muffin is too. However, here at TCK, we focus on using food to heal. The fact of the matter is that blood sugar regulation is a HUGE part of that. So I opt for my Sugar-Free Banana Nut Muffins so I can enjoy a wonderful treat that reminds me of my momma while staying healthy too!
Frequently Asked Questions
No, when a recipe uses more than 2 eggs you can’t replace them.
Very lightly sweet. Perfect for breakfast or snack. You can add sweetener for a more traditional muffin.
1/2 cup of coconut palm sugar or honey mixed in with the eggs and butter.
Tiger nut flour could work in place of almond and coconut flour, but I haven’t tested it.
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Sugar Free Banana Nut Muffins (gluten free, dairy free)
- Prep Time: 10
- Cook Time: 30
- Total Time: 40 minutes
- Yield: 12 1x
- Category: Muffins
- Method: Baking
- Cuisine: Healthy
- Diet: Gluten Free
Description
Low carb-ish, deliciou0s sugar free muffins that are great for breakfast!
Ingredients
- 4 ripe bananas
- 3 large eggs, room temp
- 1 teaspoon vanilla extract
- 1/4 cup melted butter or coconut oil
- 1 1/2 cup almond flour (this one)
- 1/4 cup coconut flour (this one)
- 1/2 teaspoon baking powder (this one)
- 1/4 teaspoon fine salt
- 1 teaspoon cinnamon
- 1/4 cup chopped up chocolate covered nuts (I used these) or chocolate chips
Instructions
- Preheat your oven to 350F. Line a muffin pan with muffin liners.
- In a large bowl mash the bananas, then add in the eggs, vanilla, and butter. Whisk vigorously until the mix is thick and frothy.
- In a separate bowl combine the almond and coconut flour with salt, baking powder, and cinnamon. Whish to combine.
- Slowly add the flour mix to the wet mix and fold it in. Once fully incorporated fold in the chopped nuts or chocolate chips.
- Distribute the batter into the muffin pan. Bake for 30 minutes or until golden brown and firm to the touch. Let cool for 10 minutes before serving.
Nutrition
- Serving Size: 1 muffin
- Calories: 192.3
- Sugar: 6.1g
- Sodium: 97.9g
- Fat: 13.5g
- Saturated Fat: 4.1g
- Carbohydrates: 14.4g
- Fiber: 3.7g
- Protein: 5.5g
- Cholesterol: 51.2g
Liz says
Is there another gluten free flour that would work for these as a substitute for coconut flour? I hate anything that tastes like coconut. LOL! Thanks so much.
Cristina Curp, FNTP says
you can try tigernut flour, although you can’t taste the coconut in them.
Cherie Solheim says
Have you tried baking these substituting flax eggs for the eggs?
(Eggs are NOT healthy, btw!
https://nutritionfacts.org/video/eggs-and-breast-cancer/)
Cristina Curp, FNTP says
Hi Cherie, no, I haven’t tried flax egg. And no, eggs are not unhealthy. Humans have been consuming eggs for thousands of years. They’re rich in bioavailable nutrients.
Cindy says
Then perhaps move on to a different recipe instead of tearing this person down who took their time to list their recipe. If you don’t like it, and you can see one of the key ingredients is something you don’t want to consume, why on Earth would you take the time to insult and criticize. Seems inane.
It’s like me saying open bananas are terrible, oh vanilla extract that’s all so bad, and don’t let me get started on coconut flour and almond flour. It’s silly your comment is silly
Jessica says
Can these be made with something besides the almond flour? Thank you!
Cristina says
sunflower seed flour or hazelnut meal would be a 1;1 replacement
Tina ONeil says
Delicious healthy muffins! I used coconut oil and plain walnuts and they taste great!
Cristina says
thrilled you enjoyed them!
REK981 says
These look great! I will have to see if I have any bananas in my freezer or pick up a bunch at the next grocery trip!