Tired of eggs for keto breakfast? These Keto Banana Nut Muffins are so simple and delicious, your kids will love helping you make them on the weekends just as much as they’ll love helping you eat them!
Let’s just address the big banana in the room right off the bat. I would argue that actual bananas are not a great option for Keto. Why? Because, according to a quick Google search, one medium banana contains 27 grams of total carbs! Even if you took a banana and split it between several servings, that’s still more carbs that I’d like for a recipe!
That doesn’t mean I don’t love the flavor of bananas. Even my husband, Joe, loved the flavor, and he’s “allergic” to bananas (self-diagnosed).
*cough* he just dislikes them *cough*
This recipe uses banana extract to achieve that delicious banana-y taste. I was admittedly a bit skeptical at first, but it works! You can find it at any grocery store near the spices and things like vanilla extract, or you can buy it online.
There’s always a lot of chatter and debate over eating fruits on a ketogenic diet. I think knowledge about how many carbs is in the fruit you’re interested in and listening to how your body reacts are super important to figuring out what works for you. That said, if you’re looking for another fruity dish check out these amazing keto lemon bars!
Anyway, the recipe we’re focused on today is for these very moist (sorry if you hate that word, but they are!) and tasty muffins that are perfect for any time of day!
Keto Banana Nut Muffins
For this recipe we’re using a base of almond flour. I haven’t tried it with coconut flour, but I do believe with some tweaking that could work…the issue is, it’s not always an easy swap. So feel free to play around with it, and let me know the results!
We all know that Keto Breakfasts can be difficult, especially if you get tired of eggs easily… so if I were you I’d definitely bookmark this gem ASAP 🙂
Lately I’ve been working on more keto, kid-friendly recipes to help encourage kids who are a part of the low carb lifestyle to get in the kitchen with their parents to create yummy, and easy meals.
This recipe definitely fits the bill, and it has awesome macros! Here is the nutritional information per serving (1 muffin – makes 10 total), without adding the walnut crumble. I think the crumble adds a nice texture to the top of the muffins, but if you don’t want that on top, feel free to just add 3/4 cup walnuts to the batter! That’s what this info is based on:
Calories: 184
Total Carbs: 7g
Fiber: 3g
Net Carbs: 4g
Protein: 7g
Fat: 14g
and here’s the nutrition for each serving with the bells and whistles of the almond flour, chopped walnuts, butter, and erythritol on top:
Calories: 248
Total Carbs: 7g
Fiber: 3g
Net Carbs: 4g
Protein: 7g
Fat: 22g
Here’s a more in depth breakdown if you’re interested in seeing the nutritional information for all of the ingredients I used:
I hope you enjoy these delicious keto banana nut muffins!
Here’s how I made them!
Keto Banana Nut Muffins
Ingredients
- 1 1/4 Cup almond flour
- 1/2 Cup powdered erythritol
- 2 tablespoons ground flax (feel free to omit if you don't have it...it just adds a bit more depth to the flavors)
- 2 teaspoons baking powder
- 1/2 teaspoons ground cinnamon
- 5 tablespoon butter, melted
- 2 1/2 teaspoons banana extract
- 1 teaspoon vanilla extract
- 1/4 cup unsweetened almond milk
- 1/4 cup sour cream
- 2 eggs
- 3/4 cup chopped walnuts
- 1 tablespoon butter, cold and cut in 4 pieces
- 1 tablespoon almond flour
- 1 tablespoon powdered erythritol
Instructions
- Preheat oven to 350 Prepare muffin tin with 10 paper liners, and set aside.
- In a large bowl, mix almond flour, erythritol (or preferred sweetener) flax, baking powder and cinnamon.
- Stir in butter, banana extract, vanilla extract, almond milk, and sour cream. Add eggs to mixture and gently stir until fully combined.
- Fill muffin tins about 1/2-3/4 full with mixture.
**If you need more accurate measurements, weigh the batter on a food scale and divide by 10. That will give you the grams of batter per cup.
Crumble Topping
- Add walnuts, butter, and almond flour to food processor. Pulse a few times until nuts are chopped into small pieces. If mixture seems too dry (sometimes some walnuts are softer than others) feel free to add another tablespoon of butter.
- Sprinkle bits of the mixture evenly over batter and gently press down. Sprinkle erythritol on top of crumble mixture.
- Bake for 20 minutes or until golden and toothpick comes out clean. Let cool for at least 30 minutes, an hour or more if possible. This lets them firm up.
*If they seem to be cooking faster, take them out sooner to avoid burning. Alternatively, if they are still wet looking, return them to the oven for a few minutes keeping a close eye on them.
Notes
Please note that I am not a certified nutritionist. Any nutritional information that is discussed or disclosed in this post should only be seen as my best amateur estimates based on NET carbs. If nutrition is important to you, I highly encourage you to verify any data you see here with your favorite nutrition calculator.
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Nutrition Information:
Yield:
10Serving Size:
1 MuffinAmount Per Serving: Calories: 248 Total Fat: 22g Carbohydrates: 7g Fiber: 3g Protein: 7g
Jerry says
April 8, 2018 at 1:52 amIs it unsweetened almond milk that you use?
Sam says
April 9, 2018 at 2:35 pmThat’s right!
Jane says
April 12, 2018 at 10:23 pmDo u have to use Banana extract? Could I just use bananas???
Sam says
April 13, 2018 at 6:34 pmBananas are higher in carbs so I used banana extract, since I don’t eat bananas. I haven’t tried it with real mashed bananas.
Erin says
August 25, 2018 at 11:44 pmIf you use actual bananas I would make sure they are ripe, only use one, and omit the sweetener because the banana would sweeten it enough.
Nedra says
April 15, 2018 at 9:15 pmThese are very tasty. Great muffin consistency. One of the best keto baked items I’ve tried yet.
Christy says
April 16, 2018 at 7:54 pmHow should these be stored? They are amazing!
Sam says
April 18, 2018 at 8:09 amI’d just keep them in a zip loc bag in the fridge! Glad you enjoyed them!!
Jeff says
April 16, 2018 at 8:38 pmI would love to know how you came up with 4 net carbs, I made them today and my net carbs were 9.3 per one muffin. I didnt even make the topping for them because they were so high in carbs.. well for me anyway(trying to stay under 20 net carbs for the day). Not knocking the recipe at all just very curious why there is such a difference in mine compared to yours. They tasted great btw!
Sam says
April 18, 2018 at 8:08 amHi there! I updated the post to give a more in-depth breakdown of nutrition. I’ll be doing this on all recipes in the future. Glad you enjoyed them!
Bonnie Rennolds says
April 20, 2018 at 8:51 pmThese muffins are amazing! I’ve been doing Low Carb for about 6 months and have tried numerous recipes with Almond Flour and Coconut Flour and haven’t really found a muffin that I loved until now. Most are very dry and the texture just isn’t right. These are so much like regular banana muffins! This is such great recipe and probably could be the base for other types of muffins with a little tweaking.
On a side note. I tried your Crispy Chicken Wings. Another winner!! Thanks for the great recipes!!
Priscilla says
April 26, 2018 at 5:41 pmAbsolutely delicious!!! I substituted the sour cream with cream cheese, and added a few drops of lemon juice. Didn’t have banana extract so I used pineapple. I used the flax as well. Tried a batch with the crcrumble top, one with no nuts and topping and one with only nut and no topping!!!! Fabulous. I just love all your recipes!!!! Keep them coming
Grace says
May 7, 2018 at 11:36 amI made these today, and just by first glance out of the oven, they don’t look like yours. They seem to have sunk a lot
Amber says
May 15, 2018 at 9:01 pmThese muffins were so delicious!! They were moist and had such a great flavor. Thanks for the recipe!
Sam says
May 16, 2018 at 7:53 amSo glad you enjoyed them! 🙂
Gina says
May 16, 2018 at 1:46 pmOh how I have missed banana nut bread. You are a genius. These are delicious! I actually made them into mini muffins so I could feel like I’m eating more at one time. Will try a loaf pan next and spread it with cream cheese which is my favorite way to eat the non keto bread. Thank you thank you thank you for sharing.
Stephanie says
May 21, 2018 at 5:37 amHi, would I be able to substitute sour cream with heavy cream ?
Sam says
May 22, 2018 at 8:21 amI wouldn’t make that swap. I think it’ll really affect the texture and the firming up.
Angela says
August 27, 2018 at 6:45 pmI am excited to try this recipe! What do you think about substituting cream cheese for the sour cream?
Becky says
May 22, 2018 at 7:55 amJust made these. I have never” loved” a keto recipe before and I consider myself a connoisseur of banana nut muffins, so I approached this recipe with hope and and a good deal of skepticism. This recipe delivered a taste that would be hard to distinguish from the “real” thing. Thank you!
Sam says
May 22, 2018 at 8:20 amThat’s so kind of you to say! So glad you enjoyed it!
Kelly says
May 29, 2018 at 8:19 pmDo you think stevia would work instead?
Sam says
May 29, 2018 at 10:56 pmI think it probably would but I don’t personally like the taste of stevia so I wouldn’t be able to tell you how much to use, unfortunately
Marcy Madl says
June 7, 2018 at 1:02 pmThis is a fantastic recipe! I love it!
Jodee says
June 17, 2018 at 12:38 pmI don’t really like crumb-type toppings, so I skipped it and just stirred 1/4 c of chopped walnuts into the batter. Then, because my beloved daughter had “borrowed” my silicone baking cups to make bath bombs >_<, I baked them in a silicone brownie bite pan. At 1 TBSP of batter per square, it made 36 banana muffin bites. They still needed the full 20 minutes to bake (could just be my oven), but they turned out utterly delicious! 3.6 of these equal one muffin, so I'm guesstimating the per-muffin bite carb count at somewhere around 4.5 and the net carbs at about 1.1. (feel free to double check my math). 3 of these on a saucer with a cup of tea or coffee makes a delicious, filling snack that has even my low carb/keto doubting friends asking for more.. Thanks so much for a terrific recipe!
Melanie says
June 19, 2018 at 5:36 amDelicious and easy! Loved them- making the lemon bars next! Love this site and all your recipes- it’s great and super helpful!
Erin says
June 20, 2018 at 3:58 pmThese are so delicious. This is the first recipe I tried off your site, and I’ll definitely be scoping out your other recipes as I meal plan later this week. ????????
Jord says
July 14, 2018 at 11:34 amMy muffins never rised and cannot figure out why, they just caved in. Any guess why?
Sam says
July 14, 2018 at 2:03 pmhmm, I’m not sure. I haven’t had that issue with these before. Only thing I can think of is that maybe it was the baking powder. When was the last time you replaced it?
Christine says
July 27, 2018 at 7:12 pmI forgot almond milk at the store???? do you think coconut milk would work?
Sam says
July 27, 2018 at 8:12 pmCoconut milk shouldn’t be a problem at all! The only thing I’d expect it to do differently is add the coconutty flavor 🙂
Allison says
July 29, 2018 at 10:06 amWould it be okay to use a granulated sweetener in the batter rather than a powdered sweetener? I hate erythritol but I haven’t seen a powdered monkfruit sweetener (which is what I prefer). I’m excited to try these because my son has been begging for banana bread.
Sam says
July 30, 2018 at 7:59 amthat should work fine!
Courtney says
August 25, 2018 at 5:21 amYou can put granulated in a food processor anytime a recipe calls for powdered. I use my magic bullet. I can’t wait to try this recipe!
Belinda T. says
July 29, 2018 at 10:14 pmI just made these tonight and they are delicious! I don’t know why, but I don’t get the banana taste coming through, which is odd because banana extract is strong. Oh well, I love them for the buttery muffins they are. Best keto muffins I’ve had so far. Thanks for the recipe!
Sam says
July 30, 2018 at 7:55 amHmm. Sometimes it tastes stronger the next day, hopefully that’s the case for yours too!
Megan says
August 2, 2018 at 11:47 amI just made these – although a little less keto friendly – and wanted to share the results. I used 1 real mashed banana, 1/4 c chunky pb, 3 eggs, omitted sour cream, and added 2 T maple syrup instead of sweetener. I made them into mini muffins and baked for 13-14 mins. They are excellent! No idea of the calculated nutrition measurements but have to be healthy-ish? 🙂
Mitzi Davis says
August 29, 2018 at 11:56 amThis is probably my favorite Keto baked good recipe.
Staci says
November 17, 2018 at 3:05 pmI just made these and 💜💜💜💜💜💜 I’ve only been doing for 5 months and miss bananas 🍌 But this helped I even added a few Lilly chocolate chips I’m not a great cook but this was so easy THANK YOU !!!!!!
Jeannette Powers says
November 22, 2018 at 8:20 amOmg this were just what I needed ty somuch
Jeannette Powers says
November 22, 2018 at 8:21 amOmg just made these and so delicious
arnielle says
November 23, 2018 at 7:01 pmDo i have to put sour cream can I substitute it with something else?
Sam says
November 27, 2018 at 12:52 pmI haven’t tried a substitute, but I have seen very low carb plain yogurts used in place of sour cream in similar recipes!
Callie says
December 12, 2018 at 8:38 amI just stumbled across this recipe and made these for breakfast this morning! I used 1/4cup of monkfruit+erythritol, and 1/4cup full fat plain greek yogurt instead of the 1/2cup erythritol/1/4cup sour cream (because those are what I had on hand), and they were delicious 🙂 will definitely make again, though I might double the banana extract next time.
Mar says
December 22, 2018 at 11:17 amYum yum & yum
Diana says
January 8, 2019 at 4:58 pmHow do these freeze?
Sam says
January 9, 2019 at 8:35 pmThat I haven’t tried, but I would expect them to freeze well. Please let me know if you give it a try!
Teresa says
January 8, 2019 at 7:31 pmOh my Goodness. These muffins are delicious, they are not dense like other keto cakes. the texture is like real (non keto) cakes. I will add a little more banana extract next time for a more banana taste.
What is the best way to store them, in the fridge or can they be left out?
Sam says
January 9, 2019 at 8:34 pmI’m so glad you enjoyed them! I would just put them in a ziploc bag in the fridge for storage!
brianna westmoreland says
January 22, 2019 at 1:44 pmThese look sooooo good!! -Which brand of banana extract do you use? Thanks!
Sam says
January 22, 2019 at 3:04 pmI use McCormick brand 🙂
Sara says
February 26, 2019 at 6:42 pmHi !!! I just came here to say thank you, you are a genius
I just made them and I can’t believe that they are Keto friendly and so , so delicious. 😋.
Wynett Glenn says
May 25, 2019 at 2:43 pmHi 👋!!! I just make theses OMG where have I been most of my keto life…. I just changed some of the ingredients I use butter extract for the vanilla just wanted to try something different… And I use one cup of almond flour and 1/4 cup of the Quest Protein powder Banana Cream flavor This work for me because that Quest Protein Powder really help out with the taste in my recipe… A little more carbs but I only have a treat on special occasion… OMG 😮 this is the life…. Thanks 🙏 Thanks again…
Mary Sekely says
June 11, 2019 at 4:44 pmI made these today and they are fantastic. I warmed one in the microwave and buttered it. Just delicious. I am keeping half out and freezing the other half.