The classic combination of sweet ripened banana and buttery walnuts shine in this healthy banana muffin recipe. These keto breakfast muffins are made with real food, healthy fats, and only 5 net carbs each. The sweetest way to start your day!
What do these banana nut muffins taste like?
These healthy banana muffins with walnuts taste similar to banana bread but yield a lighter crumb. These low-carb breakfast muffins are not overly sweet like banana bread. They’re the perfect breakfast muffin!
What makes these banana muffins healthy?
This banana nut muffin recipe is naturally gluten-free, low-carb, and may even be made dairy-free with a slight adjustment.
Bananas provide potassium and natural sweetness eliminating the need for excess sugar.
Walnuts are full of antioxidants, vitamins, omega-3 fatty acids, magnesium, potassium, and zinc.
Can you eat bananas on keto?
Contrary to many opinions on the internet, bananas can be enjoyed by someone following a keto diet. A keto diet simply means eating foods that keep your body in nutritional ketosis. Many people find they can do that eating upwards of 50g of carbs a day.
The average medium-sized banana has roughly 26 carbs and 3 grams of fiber.
When you use fresh bananas in recipes, like these keto banana muffins, the carbohydrates are spread thin over the entire recipe, which reduces the per serving carb count.
It is always better to choose real and whole foods over fake flavorings and extracts. As mentioned above, bananas are full of vitamins and minerals that our body wants.
One of these keto breakfast muffins has 5 net carbs and is made with real food that you can feel safe consuming!
What is in these gluten-free banana muffins?
This gluten-free banana muffin recipe is made with almond flour, eggs, half and half, ripe bananas, ground flaxseed, vanilla extract, and baking powder.
These low-carb breakfast muffins are sweetened naturally from the ripened bananas and a small amount of plant-based sweetener. They are a wonderful balance of sweetness for breakfast.
If you prefer a sweet breakfast muffin, my cinnamon “sugar” muffins are a huge hit!
How to make these muffins
This banana nut muffin recipe couldn’t be any simpler. You really only need one bowl, a hand mixer, and a muffin tin. Simply mix all of the ingredients together, divide the batter evenly, and bake until golden brown. Watch my video tutorial to see just how easy this recipe is!
What is flaxseed?
If you’re new to low-carb baking, flaxseed may seem like a weird ingredient. In actuality, flax is very common, especially in baked goods.
Flaxseed adds moisture and texture to low-carb and gluten-free baked goods. It can even be used to replace eggs in some recipes.
Flaxseed can be purchased in ground or meal form. Unless otherwise specified, most recipes call for ground flaxseed. If you accidentally purchase meal, you can use a coffee grinder to grind it down.
I highly encourage you to grab a bag of flaxseed on your next grocery run, you can find it just about everywhere these days. However, if you just can’t wait to make these muffins and don’t have the flaxseed on hand, you can omit it.
Yes, they are! By using almond flour you cut down on the carbs you usually get with ordinary flour.
Ground flax is also a great low-carb ingredient that’s used in this recipe and is keto friendly as well. So don’t worry whether this muffin recipe will kick you out of keto.
You can change almond flour for another low-carb option and still keep it keto. You can use coconut flour if you want to. Bear in mind that it will absorb a lot of moisture so adding more liquid may be needed. You may also use a combination of other flours like chia flour, oat fiber, flaxseed meal, lupin flour, and other low-carb flour. Just remember to adjust the recipe accordingly as most of these absorb a lot of moisture and you may end up having dry and dense muffins if not used in proper amounts.
If you have leftover banana muffins you can transfer them to an airtight container and keep them on the countertop for 3 days. To make them last longer you can store them in the fridge where they will be good for 5 to 7 days before they lose taste quality and nutrition. Remember that these muffins are best eaten fresh.
If you want to make them last longer you can store them in a freezer-safe container and keep them in the freezer. This will extend their shelf life up to 6 months. Let the muffins thaw gently overnight in the fridge before serving them again.
Healthy Banana Muffins with Walnuts
- 1.5 cups almond flour
- 2 teaspoons baking powder
- 2.5 teaspoon ground flax
- pinch of salt
- 1/3 cup chopped walnuts optional
- 1/2 cup brown sugar alternative
- 5 tablespoons butter softened
- 2 eggs
- 1/2 cup half and half
- 2 teaspoons vanilla extract
- 2 large bananas mashed (about 1/2 cup)
- Preheat oven to 350 degrees.
- In a large mixing bowl, combine the dry ingredients with a fork or wire whisk.
- In a seperate bowl, use a hand mixer to cream the butter and brown sugar together.
- Whisk the eggs, half and half, and vanilla extrack in a large measuing cup.
- Use the hand mixer to combine the butter mixture with the wet ingredients.
- Add the mixture to the dry ingredients and mix until just combined.
- Fold in the mashed bananas.
- Divide the batter evenly between a 12-cup muffin pan. A cookie scoop works best for this.
- Bake for 18-20 minutes until a toothpick comes out clean and the tops are golden.
- Let cool to the touch before removing from the pan.
Tuesday 8th of November 2022
What can I use instead of almond flour? I am allergic to almonds so I need to use a different flour.
Wednesday 9th of November 2022
Hi Teresa, I am afraid I have only tried it with almond flour. You can try with sunflower seeds flour, it should work ok!
Thursday 3rd of June 2021
can I use coconut flour instead of almond flour?
Thursday 3rd of June 2021
No, coconut flour is not an equivalent substitute for almond flour in this recipe.
Saturday 29th of May 2021
Hi there, I'm looking for the Directions for this recipe, but cant find it anywhere. Is this post missing something - please let me know. Many thanks
Monday 31st of May 2021
I'm not sure what happened but it is all there now! :)