Banana nut muffins were one of my favorite muffins ever. A very close second would be blueberry, but if I had to choose one, it would be banana.
But bananas are not Keto friendly. Anyone who has read anything about the Ketogenic way of eating knows that bananas are definitely off limits. That’s why banana nut muffins used to be my favorite. They are super high in carbs and sugar, so they are on the “Do Not Eat” list. They’re perfectly fine for low-carb, which is more along the lines of what we focus on for our kids.
But don’t let the banana part of these muffins make you miss out on the deliciousness. I promise they’re still Keto!
So since we know that banana is not ideal, there has to be another way to get that authentic banana flavor without actually using real bananas. I think you know where I’m going here: banana extract.
Banana extract is perfect because it has the flavor that we want but no carbs or sugar. And you can easily control just how banana-y you’d like whatever you bake with it to be.
There is also a special little extra in my muffins to help beef-up their nutrition. Around here, muffins tend to be eaten for breakfast, so I add some protein powder to the mix so that it fills you up more. I’ve used many different protein or collagen powders, but right now I’m using Pure Bone Broth Protein Powder. It’s non-GMO and made from grass-fed, pasture raised cows, which is super important to me. It’s also made in the USA, which is great. (And right now Amazon has a $3.00 coupon to clip making it a great deal!)
The only dairy used in this recipe is butter, which can easily be subbed out for ghee or coconut oil. Both will work just as well. Nutiva has a really yummy butter flavored coconut oil that would also be a great option. If you are using butter, I highly recommend a grass-fed butter like Kerrygold.
So the recipe is super easy and only requires one bowl. Yay, easy cleanup! I’ve been baking gluten-free for at least the past six or seven years, and Keto for the past two, so I’m used to the texture of non-flour batters. I think this batter is a little thicker than flour-based muffin mixes, but it’s perfect for an almond/coconut flour mix.
I use silicone muffin pans, but you could use regular ones with liners. Bake them for about 25 minutes, or until a toothpick inserted into the middle of the muffin comes out clean.
And just look at these beauties fresh out of the oven! Until you make them, you’ll have to take my word for it, but they smell just as yummy!
They rose pretty nicely, and they actually didn’t collapse like a lot of low-carb muffins do. They have a nice, light-golden top and are slightly springy.
Ready for the recipe? Prep takes less than 10 minutes and is pretty simple without any unusual ingredients.
Once you try them, I’d love to hear what you think!
Keto Banana Nut Protein Muffins
- 4 pasture raised eggs
- 4 tbsp butter (can sub coconut oil or ghee), melted
- 1/2 cup almond milk
- 2 tsp banana extract
- 1/4 cup Lakanto Monkfruit or Swerve, granular
- 1 tbsp baking powder
- 1.5 cups almond flour
- 1/4 cup coconut flour
- 2 tbsp flax meal
- 1 scoop protein powder
- 1/2 tsp cinnamon
- 1/2 cup walnuts, chopped or crumbled
- Preheat the oven to 350°F.
- In a large glass bowl, melt the butter. Add eggs, almond milk, granular Monkfruit, banana extract and baking powder. Beat with a hand mixer to thoroughly mix everything.
- Add the almond flour, coconut flour, flax meal, protein powder and cinnamon and mix until everything is well incorporated.
- Fold in the walnuts.
- Fill up 12 muffin wells or liners. The batter filled mine up about 3/4 of the way full.
- Bake the muffins for about 25 minutes or until a toothpick comes out clean.
- Let them cool and enjoy!