Keto banana muffins are gluten-free, sugar-free and full of banana flavor. No fake extracts here - it is possible to make low carb banana muffins with real banana! Only 5.4g net carbs per muffin.
I love the sweet, intense flavor of bananas. And while I don't eat them on their own as a snack any more, I still bake with them.
Because if banana is used in moderation, it can be used in keto recipes!
In fact, I have a bunch of banana recipes using real banana on my website. There is my keto banana bread with almond flour, this coconut flour banana bread, keto banana pudding or these healthy banana cookies.
I will always prefer the taste of the real fruit over banana extract. These muffins are moist and soft, so tasty and just perfect as a nutritious breakfast or snack.
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🌟 Why You'll Love This Recipe
- Full of banana flavor
- Soft texture
- Gluten-free and dairy-free
- Low carb and sugar-free
- High in fiber
- Keto friendly - only 5.4g net carbs
- Ready in 30 minutes.
FAQ
No, banana is not considered a keto friendly fruit. One medium banana contains 24g of net carbs (source: USDA). On a keto diet, you aim for no more than 25 grams of net carbs for an entire day.
Because the amount of banana per muffin is low. Bananas have a very intense flavor. This recipe uses 1 banana for 8 muffins.
You'll never get close to the taste of proper banana with extract, not to mention the same wonderful moist texture.
🛒 Ingredients
Here are the ingredients we need for this recipe:
- Banana - must be very ripe, ideally with brown specks on the peel.
- Almond flour - I used ground almonds. For extra-fine almond flour, reduce the amount to 1 ¾ cups or 175 grams
- Flax meal -
- Eggs - should be room temperature
- Unsweetened almond milk
- Coconut oil
- Sugar substitute - I used an erythritol monk fruit sweetener blend, but allulose, xylitol, Swerve or Boacha Sweet would also work.
- Baking powder
- Vanilla extract and cinnamon
👩🍳 Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Mix the wet ingredients - banana, eggs, almond milk, vanilla and oil in a food processor or with a blender using a large bowl.
Step 2: Add the dry ingredients: the ground almonds or almond flour, ground flaxseed, sweetener, baking powder and spices. Option to also add a pinch of salt. Blend until you have a smooth batter.
Step 3: Stir in the optional cacao nibs or dark chocolate chips. I would choose a variety that contains 85% or 90% cocoa solids. Lindt is one of my favourites, as is Montezuma's. Or go for sugar-free chocolate chips such as by Lily's.
Step 4: Fill into a muffin pan with paper liners. My mix made 8 muffins.
Step 5: Bake in the oven until golden on top. You can also test with a toothpick. If there's no dough sticking to it, the muffins are done.
Substitutions
First of all, you can replace the coconut oil with butter.
Also, any type of milk works. I prefer nut milks such as almond milk or hazelnut milk because they are lower in carbs than dairy milk. Coconut milk would be a good option, too.
The flaxseed gives the recipe a rustic flavour. It is possible to use more almond flour instead. In this case though I recommend that you add another egg to the recipe. Flax helps to bind baked goods and without it your low carb banana muffins would be too brittle.
I don't recommend that you replace the almond flour with coconut flour. Coconut flour is very different from any other grain free flours. You would have to use a lot less of it (I normally substitute with ⅓ the amount because it's much more absorbent). It is also more brittle and you would definitely need more eggs.
Keto banana nut muffins: Stir in a handful of chopped walnuts or pecans.
Storage
Refrigerator: I always store my muffins in an airtight container on the kitchen counter for a couple of days. Normally they are all gone by then, but they would be absolutely fine in the fridge for about 5-6 days.
Freezer: These muffins also freeze well, for up to 3 months. So, make a double batch and pack in a freezer bag.
Defrosting: Simply defrost one in the microwave (30 seconds is perfect in mine) when you feel like a treat!
More muffin recipes
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Recipe
Low Carb Keto Banana Muffins
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 200 g / 2 cups almond flour or ground almonds
- 30 g / ¼ cup flaxseed ground
- 120 g / ½ cup banana very ripe (1 medium banana)
- 2 eggs large
- 120 ml / 4 ounces almond milk ½ cup
- 60 ml / 2 ounces coconut oil ¼ cup
- 3-4 tablespoon granulated sweetener depending on your sweet tooth
- 2 teaspoon baking powder
- 40 g cacao nibs or sugar free chocolate chips (⅓ cup), optional
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
Instructions
- Preheat the oven to 180 degrees Celsius / 350 Fahrenheit.
- Mix the banana, eggs, almond milk, vanilla and oil in a food processor or with a blender.
- Add the dry ingredients: the ground almonds, ground flaxseed, erythritol, baking powder and spices. Blend until thoroughly combined
- Lastly, stir in the cacao nibs (or chopped dark chocolate)
- Fill into a muffin tin lined with paper cups. If you don't have any to hand, make sure the tin is really well greased. My mix made 8 muffins, but I did "try" the dough quite a few times. Yours might yield 9!
- Bake at 180 degrees 25-30 minutes or until browned on top. You can also test with a cocktail stick or a knife - if they come out dry, the muffins are done.
Video
Notes
Nutrition
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Marilee Dockery
I really enjoy the recipes from this site. They are delicious and easy to follow. Best if all there are not a lot of unusual ingredients. I really recommend this web site .
Claire Worrall
Oh Katrin, you've done it again! These muffins are gorgeous. I didn't have flax meal, so added the same amount of almond meal plus an extra egg as you suggested. I was worried that the batter was too moist, but I was wrong. They came out absolutely perfectly. Thank you again for sharing your wonderful recipe, which makes keto so much fun.
Claire xo
Meg
Is the net carb per muffin 2.3? Ie total - fibre?
Cynthia
They are so yummy to eat. Thanks so much for the recipe.
Doris
Thanks Katrin.
I did not use flax egg. The only change I made was using a flax almond baking flour instead of pure almond flour as said in your banana bread recipe.
Katrin Nürnberger
Still a bit confused over what exactly you did. However, if your bake turned out sticky, it means there's too much moisture in it. Flax actually goes super crispy, I use it in my keto granola to help bind things together. The solution is to either follow the recipe 100% and also test the inside with a skewer to see if it's done. If the top of your bake is browned enough and the inside is still too wet, cover it with aluminium paper. Hope this helps!
doris
Hi Katrin,
Does flaxseed flour/almond flour give a slimy texture? I made an banana bread with your recipe using flax/almond baking flour and came out with that slimy texture which my daughter didn't like it.
I ended up finishing the whole loaf by myself! But I liked it 🙂
Thanks!
Katrin Nürnberger
Did you use this recipe and made a bread instead of muffins? Then it may be that you just did not bake it long enough. My muffins were not wet. I have a very popular keto banana bread that does not use flaxseed You should give that a try - I'm sure your daughter will love it.
Doris
I made the banana bread using your banana bread recipe.
Katrin Nürnberger
I see. So you replaced the eggs in the banana bread recipe with flax eggs? You'll always have a different texture if you don't use eggs. Flax just cannot give that rise.
Anne
Can I use "flax eggs" to replace eggs. I am vegan and don't eat eggs.
Katrin Nürnberger
Yes, that should work as there's only 2 eggs in the recipe.