Paleo Banana Nut Muffins
This easy muffin recipe will remind you of the classic you enjoy so much, while being low carb and free of refined sugars.
This recipe is Paleo, Keto, Gluten-Free, Grain-Free and Sugar-Free. Delicious as a snack and healthy enough to enjoy for breakfast.
HEALTHY BANANA NUT MUFFINS
This recipe was developed for a client looking for a healthy muffin as an afternoon snack or late-night dessert. They are gluten-free and prefer baked recipes using blanched almond flour.
I don’t prepare any food for my clients using refined sugars. There palate is use to the natural sweetness you can taste in fruit and vegetables. You’ll notice the subtle sweetness in this recipe.
Remember, the riper your bananas, the sweeter your muffins will be. Additionally, the type of banana you use will change the sweet level.
If you have access to apple bananas, use them in place of the traditional cavendish. Be sure to add 2-3 additional bananas as they tend to run small in size.
HOW TO MAKE PALEO MUFFINS
I use blanched almond flour by Bob’s Red Mill for this recipe. It has, what they call, a super fine texture from blanched whole almonds. You can find this flour in most grocery stores and markets in the baking section.
This flour is light yellow in color and different from the light brown almond meal you see sold in some markets. That flour will be denser and heavier.
HOW TO MAKE LARGE MUFFINS LIKE A BAKERY
To get the muffin size you love when you stop at a bakery or coffee shop, you want to use a large muffin pan, 6-well.
You will also want to use muffin pan liners (baking cups) for easy baking and clean up. I like the baking cups from If You Care which uses unbleached totally chlorine-free (TCF) grease proof paper. You can use the large or jumbo / extra large size for this recipe.
HOW TO SWAP INGREDIENTS FOR WHAT YOU HAVE
- Sub coconut oil for ghee or butter
- Sub chopped walnuts for slivered or sliced almonds, chopped almonds, chopped pistachios, cashews or macadamia nuts
- Sub walnuts for shredded coconut or dark chocolate chips
CHEF TIP
Ripe bananas are a must. They create the proper moisture for the recipe and provide the natural sweetness. Your bananas should have some brown spots.
I’ve used large and extra large muffin cups from If You Care when making this recipe. With both sizes I still used a ½ cup of batter in each cup.
The muffin tin I use for this recipe is a 6-cup large muffin pan. The large, or jumbo size gives you the muffin size you’ll find at a bakery. I like my muffins to be a full meal or afternoon snack with the fresh from the bakery feel.
IF YOU LIKE THIS RECIPE, TRY THE FOLLOWING
- Date Walnut Energy Balls
- Grain-Free Lemon Poppyseed Muffins
- Cast Iron Skillet Gluten-Free Cornbread
- Paleo Banana Bread
- Double Chocolate Chip Oatmeal Balls
Cassava Flour Banana Nut Muffins
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 12 muffins
- Category: Breakfast
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Description
Healthy banana walnut muffins made with cassava flour. Paleo, Keto, Gluten Free and Vegetarian muffins that are delicious and grain free.
Ingredients
- 5 ripe bananas
- 1/4 c coconut oil, melted
- 3 large eggs
- 1/4 c maple syrup
- 1 tsp vanilla extract
- 2 1/2 c cassava flour
- 1/2 c rolled oats
- 1 tsp baking soda
- ½ tsp baking powder
- 1 tsp cinnamon
- ¼ tsp sea salt
- 1 cup chopped walnuts
Instructions
- Preheat oven to 350 degrees. Line a 12 muffin tin with muffin cups.
- In a small bowl, add the bananas and mash them with a fork. Add the coconut oil and stir to combine. Then add the remaining liquid ingredients, eggs, maple syrup and vanilla.
- In a large bowl, mix together the dry ingredients, including the flour, oats, baking soda, baking powder, cinnamon and salt.
- Add the wet ingredients to the dry ingredients and stir well till incorporated. Add chopped walnuts and stir till combined.
- Using a 1/4 cup measuring cup, generously scoop batter evenly into muffin liners. Bake for 30 minutes. Let cool and store in an airtight container in the fridge for up to 7 days.
Notes
I use large and extra large muffin cups by If You Care, made with unbleached parchment paper.
Ripe bananas are a must. They create the proper moisture for the recipe and provide the natural sweetness. Your bananas should have some brown spots. I used 5 small bananas for this recipe.
These muffins are made with cassava flour, and are less moist because there is not gluten in the batter.
With cassava flour, the muffins will bake in the shape you add the batter to the muffin tins. Smooth the batter out or shape it to your liking.
I soaked my walnuts in water for 4-hours, which removes phytates and improves your ability to digest nuts. I suggest soaking nuts before using them for baking, cooking or eating them in any way.
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