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This recipe for Low Carb Banana Nut Muffins makes a tender muffin loaded with banana and walnut goodness. These tender muffins are made with coconut flour and are suitable for keto, gluten-free and dairy-free diets.
The recipe for Low Carb Banana Nut Muffins
If you’re looking for a keto-friendly Banana nut muffin recipe, this recipe is for you! These slightly sweet muffins boast tender banana crumb combined with crunchy nutty goodness of walnuts. These muffins are quick and easy to make and don’t require any special equipment (other than a muffin pan). Once you have your ingredients together, you can be enjoying these muffins in less than thirty minutes.
I used coconut flour in these muffins. This can be helpful to those who are sensitive to almonds and almond flour. Coconut flour also makes them more budget-friendly. It imparts just a hint of coconut flavor which adds some tropical appeal to these muffins.
The inspiration for our Keto-friendly Banana Muffins
Who doesn’t love banana nut muffins? I do for sure! They are a coffee shop staple and a go-to baking recipe for times of stress. Unfortunately, the typical banana-nut muffin recipe doesn’t work with my lifestyle, so I create these muffins so those of us who live a low-carb or keto lifestyle can enjoy a steaming hot muffin fresh from the oven.
I based this recipe off of my recipe for low-carb lemon poppyseed muffins. I made a few changes and low and behold, a recipe for keto banana nut muffins was born.
Are bananas keto-friendly?
No. Bananas are not very keto-friendly. They are loaded with sugar and carbs with very little fiber to even it all out. Eating a banana is almost sure to kick you out of ketosis if you eat a keto diet. It would also elevate your blood sugar significantly.
Bananas, however, are also loaded with flavor. Because of their intense flavor, sometimes you can use a tiny amount in a recipe and get banana flavor without adding so many carbs it puts you over your limit. You have to be very careful when doing this.
For this recipe, I chose to forgo using actual bananas and used a high quality banana flavoring. This adds the flavor of bananas without adding sugar and starches.
Is coconut flour keto friendly?
At first glance, it might seem that coconut flour has too many carbs to be keto-friendly. However, many of the total carbs are fiber, which does not impact blood sugar.
Two tablespoons of coconut flour contains 9 grams total carbohydrate, but 5 grams of that are fiber. Therefore, two tablespoons of coconut flour has only 4 grams net carbohydrates.
I also want to point out here that a little coconut flour goes a long way. It soaks up liquids like a sponge, so less is needed to make baked goods.
Disclaimer: Some of the links on this site are affiliate links which means we make a small commission from any sales to help keep the recipes coming! You do not pay any more. Thank you for your support!
Can Keto Banana Nut Muffins be frozen?
Absolutely! I recommend freezing any leftover muffins so you have can enjoy them whenever you have a muffin craving. You can defrost them at room temperature, or, if you’re in a hurry, in the microwave.
This recipe for Low-Carb Banana Nut Muffins takes the carbs out of a classic combination, making them keto-friendly. These muffins are loaded with banana and walnut goodness, but have only 2 grams net carbs per muffin. 😍🍌😋
5 from 4 votes
Keto Friendly, Low Carb Banana Nut Muffins
This quick and easy recipe for Low Carb Banana Nut Muffins starts your day on a bright note. These tender muffins boast the traditional flavor combination of banana and walnuts. These muffins can be part of a low-carb, keto, Paleo, dairy-free, gluten-free, or diabetic diet.
Course Breakfast, Snack
Keyword dairy-free, gluten-free, keto banana nut muffins, keto muffin recipe
Prep Time 8 minutes
Cook Time 22 minutes
Total Time 30 minutes
Calories 156 kcal
Author Annissa Slusher
- 1 spray coconut oil (paper muffin liners may be used instead)
- 3/4 cup coconut flour
- 1/2 cup granulated stevia erythritol blend (2X sweeter than sugar--Pyure baking blend)*
- 1/2 teaspoon baking soda
- ½ teaspoon xanthan gum
- ¼ teaspoon sea salt
- 4 large eggs
- 1/4 cup unsweetened original almond milk
- 1/3 cup avocado oil
- ½ teaspoon banana flavoring
- 3/4 cup walnuts chopped (You may choose to keep some whole for the tops of the muffins.)
Preheat oven to 350º Fahrenheit. Line a 12 cup muffin pan with paper liners or spray with coconut oil. I used a silicone muffin pan and put it on a sheet pan. If you use a metal muffin tin, be sure to decrease the baking time.
In a medium mixing bowl, whisk together the coconut flour, sweetener, baking soda, xanthan gum and sea salt.
Break the eggs into a separate medium mixing bowl. Whisk until whites and yolks are combined. Whisk in the almond milk, avocado oil, and banana flavoring.
Pour the wet ingredient mixture into the dry ingredients and stir to blend.
Stir in the chopped walnuts.
Spoon mixture into the prepared muffin pan, distributing it equally among the muffin cups.(I added a whole walnut on top as a garnish, but this is optional.)
Bake for 20-23 minutes, or until the tops spring back when lightly touched or a toothpick inserted into the middle of the muffins comes out clean. Allow the muffins to cool a few minutes before removing them from the pan. Serve warm.
*May substitute 1 cup of allulose for the Pyure baking blend.
Keto Friendly, Low Carb Banana Nut Muffins
Amount Per Serving (1 muffin)
Calories 156 Calories from Fat 117
% Daily Value*
Saturated Fat 3g19%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Vitamin A 2%0%
Vitamin C 0%0%
Net Carbs 2g
* Percent Daily Values are based on a 2000 calorie diet.
Deb on June 6, 2021 at 9:12 am(Video) Healthy Banana Muffins (Keto, Low Carb, Gluten-Free)
These look lovely. Can’t wait to try them.
FYI, I think you have a typo above. Where you have written “I also want to point out here that a little coconut oil goes a long way. It soaks up liquids like a sponge, so less is needed to make baked goods.” I think you meant coconut FLOUR goes a long way. I never catch my own typos…..depend on other for that. Just paying it foreward!
Annissa Slusher on June 16, 2021 at 10:57 pm
Yup! I read right over that one! Thanks!
Michelle on September 27, 2021 at 11:47 am
These were so delicious and easy to make. Thanks for sharing!
Rika on September 27, 2021 at 1:48 pm
I love banana muffins. This keto version is definitely a healthier way to eat them without guilt.
Tara on September 27, 2021 at 1:48 pm
These Banana Nut Muffins look fantastic! They are so easy too. I love the walnuts on top.
- (Video) Keto Banana Muffins with Walnuts
Teodora Grujic on September 27, 2021 at 2:37 pm
This is going to be a very nice breakfast next weekend, thank you for sharing!
Eve on May 25, 2022 at 9:15 am
Can you tell me how much A monk fruit/erythritol blend this recipe would use because my friend can’t have Stevia. If it was another sweetener it would be easy to convert but with Stevia being so sweet I can’t figure it out on my own. Thank you
Annissa Slusher on May 25, 2022 at 4:55 pm
It will depend on your blend. Most of them are the same sweetness as sugar. Since the sweetener I use is twice as sweet as sugar, you would need to double the amount to get the same sweetness Level. This can change the texture of the batter and may add some grittiness to the baked muffins. I recommend that instead of doubling the amount, that you use the same amount of sweetener that I use in the recipe and know that the muffins will not be particularly sweet. Another option is to use the same amount of your 1:1 blend, then add some powdered monk fruit to increase the sweetness level.
Dani on February 21, 2023 at 6:20 pm
Hi. Could you tell me if the muffin pan you are using is regular muffin size or the small muffin version
Annissa Slusher on March 7, 2023 at 6:38 pm
It’s a regular sized muffin pan. I typically use a silicone pan.
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But this keto banana muffin recipe is keto friendly! They are low carb (just 4 grams net carbs), sugar-free, and packed with nutrients.How many carbs in a keto banana muffin? ›
But this keto banana muffin recipe is keto friendly! They are low carb (just 4 grams net carbs), sugar-free, and packed with nutrients.How many carbs in a sugar free banana nut muffin? ›
Ann Marie's Sugar Free Banana Nut Mini-muffins (1 muffin) contains 10g total carbs, 4g net carbs, 4.5g fat, 1g protein, and 70 calories.Are bananas OK for keto? ›
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.How many carbs in a banana on keto diet? ›
Bananas Are High Carb, but Berries Can Work on Keto
According to the USDA, one banana has more than 20 g of net carbs, which means you may blow your entire allowance on a single one.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs.What fruit are you allowed on keto? ›
Fruits contain natural sugars, but some are suitable as part of a keto meal plan. Avocados, lemons, tomatoes, berries, and kiwis are among the options. The keto diet is a low-carb eating plan designed to put a person into a state of ketosis.Is peanut butter and banana low carb? ›
Pb2 Peanut Butter With Banana (1 serving) contains 7g total carbs, 5g net carbs, 0.5g fat, 3g protein, and 50 calories.How many carbs are in a Walmart banana muffin? ›
|Amount per serving||% Daily Value*|
|Total Carbohydrate 44g||15%|
|Includes Added Sugars22g|
Banana Nut Bread (1 slice) contains 29.5g total carbs, 28.5g net carbs, 10g fat, 3.2g protein, and 216 calories.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.Will half a banana kick me out of ketosis? ›
high in carbohydrates. A medium banana has around 22g of net carbs, which is enough to kick someone out of ketosis. Of the 18g of sugar in bananas, 7g is from fructose, >6g is from glucose, and >5 is from sucrose. Because of the sugar content in bananas, they are considered to not be keto.What foods get you into ketosis fast? ›
What are some foods that get you into ketosis fast? Some foods that can help you get into ketosis quickly include avocado, cheese, eggs, fish, meat, and oils, such as coconut oil, olive oil, and avocado oil. These foods are high in healthy fats and protein, which can help your body enter ketosis.How many carbs will kick you out of keto? ›
That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).How many carbs a day will keep me in ketosis? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day.Can you eat oatmeal on keto? ›
Eating Oatmeal on a Ketogenic Diet
While oatmeal isn't considered a keto food, it's not entirely off-limits. One serving of our Organic Steel Cut Oats oats contains 31 grams of carbohydrates. The suggested daily carbohydrate intake is typically reduced to less than 50 grams when following the ketogenic diet.
Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.What kind of bread is keto friendly? ›
Cloud bread, or oopsie bread, is very popular with low-carb and keto dieters. Cloud bread is a protein-rich alternative to regular bread and makes an excellent sandwich base or English muffin replacement.Can you eat yogurt on keto? ›
Yogurt can fit into a keto diet, but watch your portion size, read labels to make sure you're getting a plain, unflavored version, and add lower-carb toppings, such as berries and nuts or seeds.Is cottage cheese good for keto? ›
Yes! Cottage cheese and keto are a good match. While not the most keto friendly cheese, carbs are low for the serving size. If you're wondering, “Is cottage cheese a low carb food?”, the answer is also yes!
In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. “Cheese can add flavor, variety, and new textures into your meals,” says Wagner, adding that the best varieties for the keto diet are high-quality, grass-fed, and full-fat.What veggies can I eat on keto? ›
Vegetables form a large part of a ketogenic, or keto, diet. Healthful options include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn.Is dark chocolate good for keto? ›
A good quality dark chocolate with at least 70% cocoa solids is still keto-friendly and may be more palatable for beginners.Is Jif peanut butter good for keto diet? ›
If you want to incorporate peanut butter into your low-carb or ketogenic diet, we recommend avoiding commercial brands like Jif and Skippy because they tend to contain these added ingredients. Instead, stick to all-natural peanut butters without all of the unnecessary trans fats, hydrogenated oils, and sugars.Can keto eat chocolate? ›
Somewhat surprisingly, you can eat chocolate on keto. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids — preferably more — and eat it in moderation.How many carbs are in a Costco banana chocolate muffin? ›
The chocolate banana muffins at Costco have 780 calories, 43 grams of fat, 900 milligrams of sodium, two grams of fibre, 91 grams of carbohydrates, 49 grams of sugar and 10 grams of protein.How many carbs in a small banana nut muffin? ›
My Favorite Muffin Bakery Mini Banana Nut Muffin (1 serving) contains 12g total carbs, 11g net carbs, 7g fat, 2g protein, and 110 calories.How many carbs in a pistachio muffin? ›
|Total Fat 11.6g||18%||Tot. Carb. 28.9g|
|Sat. Fat 1.9g||10%||Dietary Fiber 1g|
|Trans Fat 0g||Sugars 17.3g|
|Cholesterol 33.8mg||11%||Protein 2.9g|
One medium-sized banana = around 19 grams of carbohydrates. One regular slice of wholemeal bread = around 12 grams. One egg = 0.1 grams.
Freeze Dried Bananas Nutrition: The Health Benefits
Ounce for ounce, dehydrated bananas are about four times higher in fiber, potassium, carbohydrates, sugar and calories than the fresh variety.”
If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating much less often, like once a month. And if you are new to a keto diet, wait at least a few weeks to get some progress going before even considering cheats.Can you eat too many eggs on keto? ›
Is there such a thing as too many eggs on a keto diet? The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.Will eggs ruin ketosis? ›
Can you eat eggs on keto? Yes — according to the USDA, 1 large egg contains 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrate, making it ideal for the keto diet.What can throw you off ketosis? ›
- Sugar/sugar-sweetened beverages.
- Too much fruit.
- Processed meats (they often have hidden sugars)
- Fat-free and low-fat dairy (too much lactose, a dairy sugar)
- Starchy vegetables like potatoes, sweet potatoes, yams, and certain winter squash.
Will a cheat day throw me out of ketosis? There's no getting around this one: Yes, you will fall out of fat burning mode. Here's a little refresher on ketosis, which is when your body burns fat for energy instead of carbohydrates—its preferred source.How do I know when I'm in ketosis? ›
When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter . Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.How long can you stay in ketosis safely? ›
While some people have success staying on keto for an extended period of time, “the long-term research is limited,” says Jill Gulotta, RDN, who's based in White Plains, New York. Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet.Can I lose weight with 50 carbs a day? ›
Can you lose weight on 50 g of carbs a day? You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.What happens when you have a cheat day on keto? ›
Keto stabilizes blood sugar levels so a sudden cheat day can have the potential to cause dangerous spikes to your blood sugar levels. For the average person, this may cause you to feel nauseous for a few days at most, but for diabetics, this could be potentially life-threatening if too much sugar is consumed.
According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis. A female on a keto diet should consume 40–50 g of protein per day, while a male should consume 50–60 g of protein daily.How can I speed up my ketosis weight loss? ›
- Significantly reducing the carbohydrate intake. ...
- Increasing physical activity. ...
- Fasting for short periods. ...
- Increasing healthful fat intake. ...
- Testing ketone levels. ...
- Checking protein intake. ...
- Consuming more MCT oil.
Most people feel more satisfied after eating ketogenic meals and snacks due to the filling effects of fat and protein. However, it's entirely possible to consume too many calories on a ketogenic diet by eating portions that are too large or by snacking on high-calorie foods throughout the day.Can you lose weight on 100 carbs a day? ›
Losing weight requires you to burn more calories than you consume. Experts say you should aim to burn 500 calories more than what you eat each day. As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight.Can you eat bacon on keto? ›
If you've been asking —is bacon keto, we're here to tell you yes (and also encourage you to eat it). Among otherpork products, bacon is high in fat, making it in the ideal candidate for a keto-friendly, low carb breakfast.Can you have blueberries on keto? ›
Blueberries can definitely be part of a keto diet, particularly if they're raw. However, you need to be mindful of your portion size. While 1/2 cup (74 grams) of raw blueberries can easily be worked into your day if you're counting total carbs, it may be more of a challenge if you're focusing on net carbs.Can you eat rice on keto? ›
No, white rice is not keto friendly. Since the ketogenic diet dramatically reduces net carb intake to an average of 20 grams per day, rice contains too many carbs to qualify as keto-friendly.How many carbs are in a keto cupcake? ›
It's hard to believe that these keto cupcakes recipe only has 6 grams net carbs per serving! My low carb keto chocolate cupcakes are full of rich, chocolate flavor, but without all the sugar and flour that normally come along with it.How many carbs in a keto English muffin? ›
Keto English Muffin Nutrition FAQs
Traditional English muffins have about 28 grams of carbs. This keto diet English muffin recipe has just 4 grams net carbs per (large) serving.
One muffin has 195 calories, 6 grams of total fat, 190 mg of sodium, 32 grams of carbs, 3 grams of fiber, 12 grams of sugar, and 4 grams of protein ( 1 ).
Bananas are a good source of carbs—your body's main fuel for energy production. According to a 2019 article published in the Journal of Food Science and Technology, bananas contain B vitamins such as vitamins B3, B6 and B12, which help your body synthesize energy.How many carbs allowed per day on keto? ›
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.What Cool Whip is keto? ›
Traditional cool whip has a small amount of sugar in it. Cool whip also makes a sugar free cool whip version. What is this? Both are considered keto friendly, but please remember all the added ingredients in cool whip.How many carbs is lazy keto? ›
Lazy keto is a low-carb diet that limits your daily net carbohydrate intake to under 20–50 grams per day. Unlike a strict keto diet, you don't need to track how much protein or fat you eat. You also don't need to track how many calories you consume.Which has less carbs bagel or English muffin? ›
English muffins are healthier options than plain bagels, since English muffins contain less carbohydrates, sodium, calories, and sugar than bagels.Can I have an egg McMuffin on keto? ›
The standard Egg McMuffin is relatively low in calories and high in protein, making it a solid way to start the day—if you're not on a keto or low-carb diet, that is. The sandwich contains 30 grams of carbs if ordered as is, but you can eliminate nearly all of them by nixing the bread.
Muffins, banana (1 medium - approx 2 3/4" to 3" diameter) contains 53.5g total carbs, 51.4g net carbs, 12.4g fat, 6.6g protein, and 348 calories.What has more carbs a donut or a muffin? ›
When it comes to calories, carbs, and sugar, there's a clear winner: doughnuts. The fried rings have 155 fewer calories, half the carbs, and 21 fewer grams of sugar than muffins.How many carbs in a peanut butter muffin? ›
|Dietary Fiber||2 g|
|Total Sugars||9 g|
Martha White Foods Artificial Blueberry Muffin Mix (1 serving) contains 30.4g total carbs, 30.4g net carbs, 3.5g fat, 2g protein, and 162 calories.
Vegetables form a large part of a ketogenic, or keto, diet. Healthful options include celery, tomatoes, spinach, and mushrooms. A person may wish to avoid starchy vegetables, such as beets, potatoes, and sweetcorn. Keto diets restrict the amount of carbohydrates a person can eat.