Healthier Banana Nut Muffins


Nothin’ like a moist muffin with a pat of Kerrygold butter to start off your day.

All of my baking supplies are gone. They were taken from the dorm kitchen under the cover of night, either by a prankster or an irritated cleaning lady (I’m assuming the latter). I asked around as to the whereabouts of my cake pans, mixing bowls, measuring cups, and Magic Bullet parts, and got no answers. Such is college life! You live and you learn.

With my new limited stock of kitchen tools, I bring you these simple, comforting Banana Bread Muffins. With a touch of cinnamon and a sprinkling of pecans, these gluten-free sugar-free low carb muffins will trick your senses into thinking you are eating more than the sum of their parts. Flourless and sugarless, you might ask what exactly makes up these delicious morsels. Mashed banana, organic butter, eggs, and one of my favorite healthy ingredients… coconut flour!

My other recipes featuring coconut flour:
Red Velvet Cake
Not-tella Swirl Cupcakes
Crispy Pizza Crust
English Muffins

Pick up some coconut flour at your local Whole Foods, or inquire about this product at the health food store in your area. If you’re worried about coconut flour causing everything you make to taste like coconut, fear not. In fragrant, flavorful treats like these healthy banana muffins, there is not even a hint of coconut flavor to confuse your palate. These muffins would be wonderful as a banana bread loaf, baked for a bit longer at a lower temperature.

Gluten-Free, Sugar-Free Banana Muffins

Banana Bread Muffins

Makes 10 muffins

1/2 cup sifted organic coconut flour
4 tablespoons organic unsalted butter, softened
6 large eggs
3/4 cup mashed banana (2 medium bananas, overripe to the point of being black)
1/2 cup erythritol
1/4 teaspoon good-tasting pure stevia extract
1/4 teaspoon unrefined sea salt
1 teaspoon pure vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon aluminum-free baking powder
1/2 cup walnuts or pecans, chopped

Preheat oven to 350 degrees Fahrenheit.

Beat butter with erythritol until fluffy, about 2-3 minutes. Beat in vanilla. Add eggs one at a time, beating for 30 seconds after each addition. Combine coconut flour with baking powder, cinnamon, stevia, and salt, and beat into batter until there are no lumps. Beat in mashed banana. Fold in nuts, reserving a couple tablespoons for sprinkling the tops. Pour batter almost up the top of greased muffin papers (the shiny tins work best), and top with nuts. Bake 35 minutes, covering the muffins with a sheet of foil after the 30 minute mark. Let cool in pans for 5-10 minutes, then remove and let muffins finish cooling on a wire rack. When completely cooled, transfer to an airtight container. Store at room temperature for 24 hours, then move to the refrigerator.

~5.5g net carbs per muffin of a recipe

What do YOU like to make with coconut flour? Leave a comment and share!

Related content from other blogs:
Lemon Poppy Seed Muffins @ Elana’s Pantry
Wheat-free Recipes with Coconut Flour @ Cheeseslave
Coconut Bread @ Nourishing Days

44 Comments on Healthier Banana Nut Muffins

  1. Pepperette
    February 22, 2009 at 7:39 pm (14 years ago)

    Sorry to hear about the “missing” items. So glad it hasn’t stopped you from going on with your recipes! I love my coconut flour. I am especially fond of the denseness of the cakes- like pound cakes! Keep up the recipes.

  2. Meagan
    February 22, 2009 at 9:59 pm (14 years ago)

    Oh, I am so sorry to hear that your cooking stuff was pilfered! I keep all my supplies in my room, that way no one can touch πŸ™‚ I hope you find them, maybe they will reappear? It’s a long shot but we can hope.

    These muffins sound great!
    You introduced me to erythritol, and now after some of my own research I think I might want to try some myself. Where do you buy yours? I usually just bake with agave, maple syrup, honey and stevia.

  3. Katie
    February 22, 2009 at 11:27 pm (14 years ago)

    Oh what a bummer to lose all your supplies! I hope they all reappear! (My fingers are crossed for you)
    I can't wait to get my coconut flour tomorrow. You have so many delicious looking recipes on this site! These muffins definitely go on the list of things to make. First will be the red cake though! πŸ™‚
    Thank you for such a lovely place to find gluten free & low carb recipes! I love your blog!

  4. Sophie
    February 22, 2009 at 11:34 pm (14 years ago)

    Yum! So moist and delicious. I’m sorry to hear about the lost baking items :(, that really sucks! These look moist and yummy. That’s so cool that you’ve ground your own almonds! I need to try that. Still need to try the coconut flour too :).

  5. Screamin' Mama
    February 23, 2009 at 3:52 am (14 years ago)

    These muffins look fabulous! I can’t wait to try them. Can you tell me where I can find coconut flour?

  6. Screamin' Mama
    February 23, 2009 at 3:52 am (14 years ago)

    These muffins look fabulous! I can’t wait to try them. Can you tell me where I can find coconut flour?

  7. Screamin' Mama
    February 23, 2009 at 3:54 am (14 years ago)

    Sorry, I missed the part about Whole Foods. I’ll have to try a health food store since we don’t have a Whole Foods around here.

  8. Screamin' Mama
    February 23, 2009 at 3:54 am (14 years ago)

    Sorry, I missed the part about Whole Foods. I’ll have to try a health food store since we don’t have a Whole Foods around here.

  9. Kimberly
    February 23, 2009 at 6:34 pm (14 years ago)

    I can’t believe someone would take your stuff! That is so sad:( These muffins look great though. I hope you can find or replace your things soon. I made your Red Velvet cake at Christmas and loved it! Coconut flour is amazing!

  10. heartofacountryhome
    February 23, 2009 at 7:13 pm (14 years ago)

    Bless your heart! It’ll come back to them and it won’t be good. Thanks for sharing all your wonderful recipes with us!

  11. zerrin
    February 23, 2009 at 8:45 pm (14 years ago)

    I love banana in any kind of cake, muffin or cookies. But I have no idea about coconut flour, it’s not well known here in Turkey. Is it dense enough? Don’t we need to add all purpose flour in it?

  12. Lauren
    February 24, 2009 at 8:40 pm (14 years ago)

    Pepperette – Thanks for your condolences! I will have to try a plain pound cake with coconut flour, yum! Thanks for the tip.

    Meagan – You are a smart one, LOL! I am keeping them all stashed in my tiny room right now. You should totally try erythritol! I order it online from (go to their ebay store for a better price, at least as of last week!). It’s pricey, but it’s well worth fitting into your budget!

    Katie – Thank you for your concern! πŸ™‚ Hope you got your coconut flour. The Red Velvet Cake is good stuff, and works just as well as cupcakes if you just want to try a small batch. So glad you are enjoying the recipes!

    Sophie – You are so sweet for always popping by here! These muffins are extremely moist. Coconut flour is great like that!

    Screamin’ Mama – If your local health food store doesn’t have coconut flour, ask if they can special order it for you! My health food store in my hometown always accommodated those requests.

    Kimberly – Thank you for your concern! Glad you liked the Red Velvet Cake. It is the perfect dessert for the holiday season!

    Heartofacountryhome – Your comment made me smile! Thank YOU for reading this blog. πŸ™‚

    Zerrin – There is no other type of flour needed when baking with coconut flour! Coconut flour is very finely ground (powdery), defatted coconut. It is not the same as regular shredded unsweetened coconut, and cannot be made at home. Not sure if it is available in Turkey!

  13. Mee-Lise
    February 26, 2009 at 6:07 pm (14 years ago)

    Oh, how I love banana bread and muffins. Also pancakes with banana slices in them (coconut flour and/or cream cheese & egg, probably). So sorry about your supplies…bunch of savages in your town!

  14. Rachel C
    February 26, 2009 at 10:06 pm (14 years ago)

    Thanks! I am going to try them today. Yes, I agree with Mee-Lise, I was going to say- pancakes! I love coco flour pancakes.. esp with bananas! I confess to using maple syrup (real) but what I do is use more butter than syrup and boil it together… when it boils, then stir- and it sort of carmelizes… so it has a lot less carbs. but its even more yummy.

  15. k
    February 27, 2009 at 11:59 am (14 years ago)

    Sorry about your stuff! I hope it doesn’t slow down your wonderful baking adventures. I am really enjoying the recipes, thank you.

  16. GFE--gluten free easily
    February 27, 2009 at 6:26 pm (14 years ago)

    Those are lovely and so is your blog! (Came over from Ali’s blog, Whole Life Nutrition.)

    Bummer on the pans missing … perhaps someone did not get one of your baked goods recently and thought they should have. πŸ˜‰ You never know with pranks in the dorm. Hopefully, they will return. The fact that you are doing this type of baking and maintaining this blog while in college living in a dorm amazes me! Awesome–truly!


  17. Anonymous
    February 27, 2009 at 9:49 pm (14 years ago)

    I’m so in love with your blog right now. Your recipes are amazing and your photos are gorgeous! Please please never stop πŸ™‚ and thanks for being here for the rest of us whole food/ low carb kids.

  18. qbu
    March 1, 2009 at 1:54 am (14 years ago)

    That’s terrible about your supplies missing. Hopefully, they will turn up. On a brighter note…I just made these muffins and they are great! Thank you for another fantastic recipe!

  19. speedwell
    March 3, 2009 at 2:55 am (14 years ago)

    Lauren, I’m truly sorry to hear about the theft. If it had been me, I would have gone to the campus police, and possibly the community police. That’s a lot of valuable stuff to have stolen.

    I depend on your recipes. I’m a diabetic whose low-carb lifestyle and strict use of erythritol has NORMALIZED her blood sugar (not just brought it under control!). I just ordered some coconut flour; I’m desperate to try your baked goods.

    Please e-mail me and let me know how I can help replace a pan here or measuring cup there that you especially hate not having. Do you have an Amazon wish list?

  20. mac24312
    March 3, 2009 at 2:23 pm (14 years ago)

    Hey Lauren GF!!

    Just wanted to post and say these are great!! I am going to freeze them thou..I hope they do well like that…I am sick once again and just dont want anything to eat..

    Keep the great LC Healthy recipes coming


  21. pigpigscorner
    March 3, 2009 at 8:43 pm (14 years ago)

    Oh no…I’ll cry if all my coking stuff is gone missing. Hope you’ll get them back! The muffins look yummy! I should look out for some coconut flour!

  22. ms. v
    March 4, 2009 at 8:32 pm (14 years ago)

    lauren, what brand of coconut flour do you use? I’ve tried two. one of them was wonderful: pillowy soft, fine, and lower in carbs than the other ones I’ve seen. I ran out and had to get whatever the health food store had, and it was a bit coarse. not super awesome.

    I sure hope your bakeware shows back up!

  23. Kimberly
    March 7, 2009 at 1:03 pm (14 years ago)

    Finally got around to making these muffins. They are REALLY good. They definately make a good breakfast:)

  24. Lauren
    March 12, 2009 at 6:50 am (14 years ago)

    Mee-Lise – Pancakes with banana slices sound fab! Next time I make coconut flour pancakes, I’m thinking banana chocolate chip… πŸ™‚

    Rachel – That syrup/butter blend sounds so delicious. I’ve been looking for a natural pancake topping, so your suggestion fits the bill! Thanks for sharing.

    K – Thank you for the sweet comment!

    Shirley – Thank you so much for stopping by! Haha, perhaps I should expand my network of “testers” in the dorm hall, just to avoid any bruised feelings and would-be pranksters!

    Anon – Thank you SO much for that lovely comment. As long as I like food, I’ll keep cranking out recipes for you. πŸ™‚

    Qbu – Thank you, and I’m glad the muffins worked for you!

    Speedwell – I did contact a few authority figures, and no one seemed to know anything! I am so happy to hear that you’ve gotten your blood sugar under control with erythritol. That is admirable! I hope you enjoy the coconut flour recipes. πŸ™‚

    Christina – Thank you for stopping by, and I’m glad you enjoyed the muffins! Hope you are feeling better soon.

    Pigpigscorner – It is quite a tragedy for cooks like us, no? πŸ˜‰ Thanks for your concern! You should give coconut flour a try.

    Ms. V – I use Bob’s Red Mill. My health food store will order items you request–you might want to go this route? Hope you can get your hands on the “good stuff” again!

    Kimberly – Thanks for sharing your experience with these! Hope you are doing well. πŸ™‚

  25. Hannah
    March 16, 2009 at 12:23 pm (14 years ago)

    Lauren I loved your seed bars and banana nut muffins ~ these are the only two I have made so far! The banana muffins I used a few drops of banana flavor (probably not the healthiest but I wanted to mask any coconut flavor ~ it worked my teenage daughter who hates coconut ate one in record time) and a reduced the eggs to 4 and whipped the egg whites as you mentioned doing in another recipe and folded them back into the batter. They are light and fluffy and delish πŸ™‚
    I wanted to say thank you for the wonderful site and recipes which are fast becoming essential on my road to healthy eating. I don’t know what your major is but working with food must surely be in your future!

  26. sugarmagnolia
    April 18, 2009 at 10:00 am (14 years ago)

    these look fantastic πŸ™‚

  27. Anonymous
    July 25, 2009 at 6:44 pm (14 years ago)

    Once again, these are wonderful!!! You are amazing!!!! Shannon

  28. Mix & Majch
    August 8, 2009 at 7:18 am (13 years ago)

    yummy they look delicious and tempting

  29. Nadine
    September 10, 2009 at 8:40 am (13 years ago)

    Dear, dear Lauren, THANK YOU! I was forced to go on a low-carb diet due to a stomach condition and was on the edge of despair yesterday, after only three days of boring eggs, meats, tasteless vegetables and guacamole. It hadn't occurred to me that there are satisfying foods out there for people like me, whose diet consisted of enormous amounts of carbs before being forced into the low-carb world… I thought I was doomed (a feeling exacerbated by Denmark being my home country, where low-carb lifestyles are labeled Atkins and associated with meat, cheese and mayo-only diets)…UNTIL I somehow googled my way onto your blog and further on to a wonderful banana nut muffin that saved my morning… and likely many mornings to come. I am going to try every one of your recipes and cannot wait (although getting the ingredients – especially the sweeteners – is a bit of a pain here… I miss whole foods, etc.). It tasted great! Reading your blog made me look forward to my new, healthier lifestyle. Thank you, thank you, thank you, thank you!

  30. Lauren
    September 10, 2009 at 9:30 pm (13 years ago)

    Nadine – Hope you get to try more recipes! Thank you for the sweet comment. Good luck doing the low carb thing in Denmark!

  31. Alicia W
    October 5, 2009 at 7:10 pm (13 years ago)

    I love these banana nut muffins! I've made them twice so far. The only thing I changed was I put in about 1.5 cups of walnuts instead of just .5 cups, because I am crazy for walnuts!

    I'm new to your site and excited about trying lots of your recipes. Thanks for taking the time to put up the blog!

  32. Lauren
    October 5, 2009 at 10:30 pm (13 years ago)

    You are welcome, Alicia! So glad you enjoyed the muffins

  33. Marisa
    March 17, 2010 at 4:40 am (13 years ago)

    Thanks for the recipe! Is there a way to substitute Splenda/sucralose?

  34. Nancy
    April 23, 2010 at 4:39 pm (13 years ago)

    Two questions, if you were going to substitute splenda for the erythritol and stevia (erythritol is made from corn which I can't have) how much do you substitute? Is the measurement the same?

    Also ripe bananas are fairly high in carbs, could you show how you break down the carb content in these muffins? I am hypoglycemic so have to be very very careful with bananas. But I really want to try these muffins!!!!!!!!

  35. wildflower
    November 20, 2010 at 8:45 pm (12 years ago)

    Mmm! I made these this morning but, subbed pumpkin for the banana (because I had 1/2 can I needed to use). My kids went gaga over them! Thank you!

  36. Emma
    December 30, 2010 at 2:29 am (12 years ago)

    I've made these amazing muffins several times and recently doubled the recipe and added low-carb, sugar free(no malitol) chocolate chips, which made them even more incredible and added only a fraction of a carb. I just wanted to let everyone know that they freeze beautifully which helps me limit my intake to only 1 per day! I can't thank you enough for this blog! All of the recipes that I've tried are outstanding!! What's next???

  37. Anonymous
    May 8, 2011 at 12:23 pm (12 years ago)

    I made these muffins with my carb conscious daughter. We substituted liquid glycerine for the stevia. They were delicious and didn't raise diabetic husband's blood sugar! The second time we made them we added some erythritol sweetened cream cheese to the center.

  38. Anonymous
    July 1, 2012 at 7:04 pm (11 years ago)

    Seriously amazing!! Thank you so much! I used xylitol and they were delicious.

  39. Anna
    October 17, 2012 at 11:09 pm (10 years ago)

    Oh man, these look so amazing that I think I’ll have to make them this weekend. I love your recipes. Thanks, Lauren!

  40. S
    February 20, 2013 at 5:34 am (10 years ago)

    Lovely recipe! I substituted the stevia/erythritol for rice malt syrup and added chia seeds for an extra kick. They taste amazing, very happy with them. Thanks so much for sharing πŸ™‚

  41. mauikitkat
    June 1, 2013 at 5:43 am (10 years ago)

    The butter in the ingredient list actually gets added to the mixture before baking, right? I don’t see when you mix it in…Btw I make your black bean cake (cupcakes) constantly!

    • Lauren B.
      June 13, 2013 at 8:20 pm (10 years ago)

      So glad to hear you like the cupcakes! Thank you for the nice feedback.

      For the muffins, the butter is the first ingredient mentioned in the instructions. πŸ˜‰ Easy to miss at a glance. Hope they turn out well for you!

  42. mauikitkat
    June 1, 2013 at 5:45 am (10 years ago)

    Oops, at the beginning, I just used eggs with xylitol…and planning cream cheese-ricotta frosting with fresh blueberries on top..wish me luck!

  43. Christina LaRosa
    March 21, 2014 at 6:49 pm (9 years ago)

    I have made these several times now, and I swear they just taste better every time! Even friends/family with more “refined” taste buds LOVE them.
    We all love your recipes!