Keto Banana Muffins with Almond Flour

The Best Almond Flour Banana Muffins Recipe!! Not only are they keto-friendly, but they also are light, moist, fluffy, and the perfect on the go breakfast treat. Oh, and did I mention there’s a secret ingredient in these Keto banana muffins?

I’m pretty sure I know what’s going through your mind right now…”Wait, I thought bananas are not on the keto-friendly food list??” Well, you are exactly right, bananas are not a fruit that you should be eating if you are on keto, another low-carb diet, or even if you are diabetic. 

But that doesn’t mean that you still can’t enjoy some good ole healthy almond flour banana muffins. Using our secret ingredient makes these keto banana muffins possible in your low carb lifestyle. Now you may be wondering “What is this secret ingredient she’s talking about?”

It’s Banana Extract, and it’s a real game-changer when making low carb banana muffins, or keto banana bread. 

I hope you all love these keto banana muffins as much as my whole family does. Oh and did I mention that my dad hates all things banana, but every night these low carb banana bread muffins kept disappearing from my kitchen and somehow always landed upstairs on his plate for dessert. 

If you are looking for some other good keto muffin recipes, you should check out our Keto Blueberry Muffins, Low Carb Chocolate Chip Pumpkin Muffins, and there are a few more coming this fall…so stay tuned! 

In the meantime read below on how to make the best keto banana muffins…

What are Banana Muffins?

Banana muffins are literally mini banana bread, perfect for breakfast for snacks throughout the day. Not only are these banana muffins sugar-free but they are also gluten-free and grain-free.

Are Banana Muffins Healthy?

Almond flour muffins are a great healthy breakfast option. They don’t contain any sugar, but instead, we use powdered Swerve which is a zero-calorie and non-glycemic sweetener.  Plus unlike traditional banana muffins that are loaded with white flour and full of gluten, our healthy banana muffins are made with almond flour instead. 

These sugar-free banana muffins with almond flour are only 187 calories each. Regular banana muffins can be anywhere from 250-600 calories. What a difference!!  

Banana muffins with almond flour and coconut flour means that they are completely grain-free. In my opinion you can’t go wrong with healthy grain-free banana muffins for your breakfast…snack….or even dessert.

Can You Eat Banana on a Keto Diet?

Simply put bananas are not an approved fruit when on a keto diet, a low carb diet, or for diabetics. 

Bananas have a lot of good benefits to them and are a favorite for many people, but unfortunately, bananas are one of the highest carb fruits. Just one banana has 27 carbs. So when your daily carb intake is 20-50 net carbs per day, bananas are not really much of a good option.

How Many Carbs are in Keto Banana Muffins?

Our healthy almond flour banana muffins are not only gluten-free but they are keto-friendly. They are made with almond flour, coconut flour, and a low carb sweetener making them sugar-free. These low carb banana muffins are only 2.1 NET CARBS each.

That’s incredible compared to regular gluten and sugar-filled banana muffins which can have as many as 20-30 carbs per muffin. What a difference!

What Ingredients are in Low Carb Banana Muffins?

• Almond Flour – Our main ingredient for low carb banana muffins. 
• Coconut Flour – We only add a little bit of coconut flour, you don’t want too much otherwise it will be way too dry. 
• Banana Extract – This is our SECRET INGREDIENT! Real banana flavor without the sugar or carbs. 
• Low Carb Sweetener – Powdered swerve is the best low carb sweetener for this recipe. It dissolves the best. Granulated monk fruit or swerve will work as well but they may taste a bit grainy. 
• Baking Powder – An essential ingredient to making baked goods rise properly. Always make sure the baking powder is fresh, it makes a huge difference. 
• Eggs – 4 eggs 
• Cinnamon – I always add cinnamon to my banana muffins or banana bread. 
• Butter – 1 stick of melted butter
• Almond Milk and Sour Cream – I found the combo of almond milk and sour cream really helped to make the muffins moist. 
• Vanilla and Maple Extract – I added maple extract for some more flavor, but you can omit it if you want. 
• Chopped Walnuts – Optional, you can omit if you don’t like walnuts.

Almond Flour vs. Coconut Flour Low Carb Banana Muffins

I used a combination of both almond flour and coconut flour in this keto banana muffin recipe. The key to using either of these flours is knowing what the right proportions are. 

The base for the low carb banana bread muffin recipe is almond flour, with just a very small amount of coconut flour. The reason for these proportions is coconut flour is so much more absorbent. You can’t replace the amount of almond flour with the same amount of coconut flour because it dries out the muffins. 

If you love baking and experimenting you can always tweak the flours a bit, but I found these amounts worked really good for this recipe and made the muffins moist.

Sweetener Options

Obviously, since these easy almond flour banana muffins are keto, it means that not only are they grain-free but of course they are sugar-free. If you are new to baking low carb and keto-friendly, you may not be aware of your choices for low carb sweeteners. 

We chose to use Powdered Swerve. If you’ve never used it before, it’s a zero-calorie and non-glycemic sweetener perfect for diabetics and low carb dieters. It’s a 1-1 substitute for regular sugar. I chose to use this sweetener because I liked the way the powdered dissolved. It didn’t leave you with a grainy texture at all. 

Another option you can use is Monk fruit. Either a granulated or powdered version will work fine and has the same nutrition facts as Swerve.

Can I Use Actual Bananas in these Muffins?

So this is where our SECRET INGREDIENT comes into play!! There is NO need to add real bananas to this healthy banana muffin recipe. But instead, you use BANANA EXTRACT. 

I know what you are thinking….”Banana extract?? What on earth is that?” Banana extract is going to give you the banana taste you need without giving you the added carbs. For just ½ tablespoon, it roughly has the power of about 4 real bananas. 

Since bananas are not really a good fruit to eat on a Keto diet due to their high sugar content, using banana extract makes it possible to have that delicious banana taste without spiking your blood sugar. 

I’m telling you guys, the banana extract is a game-changer in these almond flour banana muffins.

Substitutions & Variations of Keto Banana Muffins

There are ways you can alter and make variations to these gluten-free Keto banana muffins. Below are a few suggestions:

Nut Options

Our almond flour banana nut muffins have chopped walnuts in the batter and sprinkled on top. You can add different nuts like almonds, pecans, peanuts, cashews, or even pistachios.

Or you can leave the nuts out completely. 

My mom loves nuts in her banana muffins, so I added them. But if you don’t like the crunchy texture, there’s no need to have them in there.

Adding Chocolate Chips

OOOOO……chocolate chips are a fantastic addition to keto banana muffins. My two favorite low carb chocolate chip brands are Lily’s Dark Chocolate Chips, and ChocZero.

I’m all about dark chocolate, but if you find dark chocolate to be too rich, both brands now make milk chocolate as well.

Adding a Crumble Top

Here’s another personal preference, there’s no right or wrong answer. You absolutely can add a crumble or streusel topping to almond flour muffins. Keep in mind that the nutrition facts will need to be adjusted if you add a streusel topping. 

Recipe for a keto streusel topping:

• ½ cup almond flour
• ⅓ cup granulated monk fruit or swerve
• ¼ cup softened butter
•  ½ tsp cinnamon
• ¼ cup chopped walnuts (or another nut)

Add all the ingredients together and sprinkle on top of each muffin. Then bake according to the recipes instructions.

So are you a streusel or crumb topping fan??

Can I Substitute the Eggs?

I haven’t figured out how to replace the eggs in these low carb banana muffins. In a non low carb recipe, you would replace eggs with mashed bananas or with applesauce. But when eating a keto diet, neither of these options are good. 

If you have had success with replacing eggs in this recipe then please let me know in the comments.

Butter or Coconut Oil?

Yes, you can replace butter with coconut oil if you prefer. Use refined coconut oil, not virgin coconut oil. Refined coconut oil doesn’t give you the strong coconut flavor which makes it perfect for baking or cooking. 

I’ve tried making these almond flour banana muffins with both butter and coconut oil, and they both work well. The first time I made the recipe I used butter because that’s what I had in the house at the time, but I’ve tried the recipe with coconut oil and it comes out just as delicious.

How to Make Healthy Keto Banana Muffins with Almond Flour

Follow these instructions on how to make Keto banana muffins:

Mixing the Batter

I make the batter in 2 different bowls. One bowl for the dry ingredients and another bowl for the wet ingredients.

1. In the first bowl, combine the almond flour, coconut flour, baking powder, powdered swerve, and the cinnamon. Stir until well combined. Make sure to get all the lumps out.

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2. In the second bowl, add the eggs and whisk.

Then add the almond milk, sour cream, melted butter, vanilla, maple extract, and banana extract. Whisk again until combined.

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3. Now add the wet ingredients to the bowl of dry ingredients. Whisk again.

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4. Chop the walnuts into small pieces. I found using a rolling pin worked great, it’s easy and fast. If you want to add some walnuts for the top, then save some now.

5. Add the chopped walnuts to the batter and stir with a large spoon or spatula.

Baking the Muffins

6. Preheat the oven to 325 degrees. 

7. It’s time to fill up our muffin liners. Place the liners in a muffin tin. Spray the liners with a cooking spray like Pam. You want them lightly coated so the batter doesn’t stick to them.

8. Scoop the batter into the muffin liners. I was able to get 16 muffins with my batter, but if you want bigger muffins, more of a bakery-style, then you can get about 12 muffins per batch.

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9. Sprinkle on the remaining chopped walnuts, or you could add some chocolate chips on top.

How Long to Bake Banana Muffins

10. Bake the muffins at 325 degrees for about 20 minutes. They will start to get golden on top. To make sure they are cooked fully on the inside you can stick a toothpick in them, when the toothpick comes out clean, it’s done.

Can I Make Mini Keto Banana Muffins?

I love mini keto banana muffins!!! 

All you need to do is either line a mini muffin pan with mini liners or just spray the mini muffin pan with cooking spray. Then, use a small cookie scoop and fill the muffin tin with batter. 

They are very small, so they won’t take too long in the oven. Check them after about 10 minutes, and continue checking them until they are cooked.

Best Tips for this Recipe

• For taller, and more bakery-style muffins you can add more batter to each one. You should get about 12 muffins instead of 16. 
• Let the eggs come to room temperature before mixing the ingredients. By doing this it will help the butter from solidifying as it’s mixed and creating lumps. 
• If you add more coconut flour than our recipe calls for, then you need to add another egg for it to rise properly. 
• Let the muffins cool on a cooling rack, to prevent them from getting soggy on the bottom. This applies to all our keto muffin recipes. 
• If you don’t want to use butter, replace it with refined coconut oil. 
• Sugar-free chocolate chips taste delicious in these gluten-free banana muffins.

Why are My Banana Muffins Dense?

Keto banana muffins may be dense due to there being too much liquid in the batter, or if there is too much leavening. When too much baking powder or baking soda is used, the muffins will temporarily rise but then collapse. 

Stick to the amount in the recipe and you should not get dense muffins.

If they are Too Dry

Figuring out the right consistency at times with baked goods can be tricky. If the low carb banana muffins are too dry it probably is because there is too much flour and not enough moisture. 

I found the almond milk and sour cream really helped to keep the muffins from getting dry.

These Healthy Banana Muffins are Kid-Friendly

I told you recently how I have been trying to give you not only keto-friendly recipes but keto recipes that even your kids will love, and this is one of those recipes.

The fact that they are healthy banana muffins is just an added bonus because I know getting your kids can to eat more healthy can be a challenge, but your kids will love these gluten-free banana muffins.

Other Diets This Recipe is Good For

• Gluten-Free – Instead of using wheat flour we use almond flour and coconut flour making it a great gluten-free snack. 
• Vegetarian – Not only do I like sharing gluten-free recipes I also like sharing vegetarian ones for you vegetarians out there. 
• Sugar-Free – These are the best sugar-free banana muffins. They are made with a low carb sweetener making them completely sugar-free.

How to Serve Almond Flour Banana Muffins

Low carb banana muffins make for the perfect quick breakfast. Well, actually you can eat them any time of the day whether it’s in the morning or when you are sitting on the couch at night looking for a healthy snack. 

You could whip up a batch of low carb banana muffins and a batch of keto blueberry muffins, then you can have one of each….haha.

Or another great recipe that you can have with your morning coffee is some homemade keto shortbread….I’m getting hungry right now.

Heating Banana Muffins

Do you like nice warm muffins?? If you do, then pop them in the microwave for 30 seconds, and then you even add a pat of butter on it. Delicious!

Making these Muffins Ahead

You can make the gluten-free banana muffins ahead of time and then store them. I actually prefer making a batch or even two batches and having them stored in either the fridge or the freezer.

How to Store Banana Muffins 

The best way to store banana muffins is to place them in a large Ziploc bag once they are cooled and keep them on the counter for about 2-3 days. 

Sometimes I will put them in the fridge and there they will last for about 5-7 days. When I store them in the fridge I will usually reheat them in the microwave.

Can You Freeze Almond Flour Banana Muffins?

Absolutely!!! That’s why I tend to make an extra batch. 

After they are completely cooled, wrap each muffin in plastic wrap, then place them in freezer bags and store in the freezer for 2-3 months. When ready to eat, remove from the freezer and let thaw, or defrost in the microwave for 30 seconds.

Low Carb Breakfast Recipes

If you’re in the mood for some other Keto-friendly breakfast ideas, check out our:

• Keto Blueberry Muffins with Almond Flour
• Keto Pumpkin Bread
• Breakfast Egg White Cups
• Low Carb Zucchini Bread with Almond Flour
• Keto Lemon Pound Cake
• Low Carb Double Chocolate Muffins

All of them are Keto-friendly and low carb, and will have your friends raving!

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