If you’ve been doing keto for a while, you know that bananas are not the best food to have while on the ketogenic diet. If you didn’t know that and are surprised, now you do and I’ll explain why in just a second. These are my banana-less keto banana nut muffins and they taste exactly like the real thing!
Why can’t you eat bananas on keto?
If you are just starting keto, or haven’t fully learned about it, this info is very important for your success on keto. The ketogenic diet is a low carb diet (meaning low carbohydrates). Carbohydrates are fiber or sugars, so foods that have these two things have carbohydrates in them.
This can be natural sugars, carbs from grains, carbs from different ingredients, and added sugars. You want to avoid or limit ALL of these, even natural sugars that aren’t added. Certain dairy products and starchy vegetables which have a small amount of carbs are okay to eat on the keto diet.
This explains why you should avoid most fruits and grains on keto; the carb count is usually too high for you to successfully eat one serving and still be in ketosis. All fruits have sugar in them, but some have more than others. Unfortunately, bananas happen to be the highest on the sugar spectrum of fruits.
How much sugar?
A medium banana has around 27 grams of carbs, 14 of those are natural sugars. Yes, bananas are “healthy” because they contain nutrients, but they just aren’t optimal if you are on the ketogenic diet and need to eat low sugars and carbs.
Since you are counting ALL carbs and sugars, this would pretty much prevent you from eating a banana with 27 carbs in a day. They will raise your blood sugar and probably kick you out of ketosis. Not to mention you wouldn’t be able to eat anything else with carbs the rest of the day if you are staying under 30 carbs/day.
But wait, if bananas aren’t optimum for the keto diet, why create a banana nut muffin recipe? Well, for those of you who used to love banana-nut muffins, I’ve actually created keto-friendly muffins that are banana-less and therefore have a lower carb count. So, you can MAYBE enjoy more than one; you’re welcome. These muffins really do taste like bananas, and that is due to awesome little products called extracts.
Everyone knows of vanilla extract, but did you know that there is banana, orange, lemon, almond, maple, mint, and a vast variety of other extracts? Of course, I used banana extract for this recipe but I have other flavors I use all the time. Extracts are made by extracting parts of raw material from things by using a solvent such as alcohol. Yes, these have alcohol in them, but it’s just like vanilla extract in that the alcohol gets “baked off” or “cooked off” so you can’t taste it and it’s not actually there anymore after cooking.
Ingredients I used
What I used for these banana-less keto banana nut muffins were eggs, butter, almond and coconut flour, erythritol and stevia, flax meal, banana extract, baking powder, walnuts, cinnamon, and salt. I know this seems like a lot of ingredients, but if you do any cooking at all you will have most of these ingredients at home already. I’ll link some ingredients you can buy online which is usually the cheaper route to take with keto ingredients.
If you are worried about expensive ingredients on keto, I would buy most of them online or search around for the cheapest deals. I ALWAYS get my almond flour from Sam’s Club or Costco because it’s usually around $13 for a 3lb bag which is very affordable. Most of these ingredients will last a while if you aren’t like me who makes around 10 recipes per week
I used coconut flour AND almond flour to keep them denser like muffins. I don’t like using too much almond flour but I didn’t want to use all coconut flour so I ended up with a mix. Stevia AND erythritol were used because I don’t like using too much erythritol as it messes with my belly, and if you use both, they balance out each other’s aftertastes.
The batter will be pretty thick so just scoop it into each muffin cup evenly. I’ll tell you one of the things I always use when making cupcakes or muffins is parchment cupcake liners. They are made of parchment paper and literally nothing sticks to them so your muffins will pop right out after baking, even without cooling first. I’ll link them below.
Perfect for keto
These muffins are sugar and banana-free and are very keto friendly as they are 74% fat and only have 2.5 net carbs per muffin! These would be great to make for your kids or if you have family staying with you. They are even great to take on the go if you are in a hurry. My favorite way to eat banana nut muffins is with some cream cheese or butter slathered on top – so good! You could also use some cream cheese icing to ice them with for a fancier display.
If you are looking for another type of muffin, try out my lemon blueberry muffins!
- 4 tbsp butter – melted, not hot
- 4 eggs
- ½ cup unsweetened coconut milk (from carton)
- 2 tsp banana extract
- ¼ cup granulated erythritol
- ¼ tsp liquid stevia
- 1 tbsp baking powder
- 1 ½ cups almond flour
- ¼ cup coconut flour
- 2 tbsp flax meal
- ½ tsp ground cinnamon
- ½ cups walnut pieces (or chopped)
- Preheat your oven to 350F and line a muffin pan with parchment liners.
- In a large microwave-safe bowl, melt the butter and let it cool. Then add the eggs, coconut milk, banana extract, erythritol, liquid stevia, and sift in the 1 TABLESPOON baking powder. Mix with a hand mixer preferably.
- Add the almond flour, coconut flour, flax meal, and cinnamon and mix again until well combined.
- Add the walnuts and fold them into the batter with a spatula or spoon.
- Add batter to the muffin liners until it is equally distributed (mine was about ¾ way full).
- Bake the muffins for 25 minutes or until a toothpick inserted in the middle of a muffin comes out clean. You want to see a little golden brown on the tops of the muffins.
- With any muffin, it is always preferable to immediately take them out of the pan and let them cool on a cooling rack so they aren’t cooked anymore by the heat of the muffin pan.
- Let cool and enjoy! You can store extras in a container in the fridge and microwave for 8 seconds if you like to eat them warm
- Cals: 186 Fat: 15.3g Carbs: 5.6g Fiber: 3.1g Protein: 6.5g (Net Carbs: 2.5g)