Banana Coconut Muffins
The Low Carb Banana Nut Challenge
One of my all time favorite sweets has always been banana nut muffins. The idea that a gluten-free, low glycemic alternative could be just as good was just not a foreseeable reality. Working without gluten can be a difficult and daunting task. Mainly because it’s hard to mimic the taste, texture and rise that gluten gives to baked goods. Pair that with the fact that bananas are very high in carbs and ordinarily are not allowed on a low carb diet, I knew this was going to be a challenge.
Flavor and Texture
What was missing in this low carb version I was trying to recreate was the wow factor. The flavor and texture I was wanting was just not there. It took a few tries, but I think that these are as close to a gluten version as you’ll get without actually using gluten. What’s makes them so flavorful and delicious is that I use one medium, very ripe banana. This is where all that wonderful flavor comes from that elevates them to Wow.
Most all the recipes I tried used banana extract. An artificial extract will never produce that same mouth-watering, rich flavor. Using a single, ripe banana and dividing it into 12 individual portions yields a muffin that comes in at only 4 net grams of carbs. This is something to look forward to if you are not yet past the induction phase of your diet. What makes them even better is the coconut and walnuts I added to boost the flavor and texture even more.
This muffin is not only a healthier, heartier version, but one that has all that deliciousness we crave, but often times find missing. After trying these you will never have to feel like your missing out again. Yup, they’re really that good and I always have them on hand in the freezer. They are an easy grab and go that keeps me satisfied and in check. When you share them, and you’ll want to, no one will ever guess that these are low carb, gluten-free and low glycemic. The hardest part about making them is waiting for that dang banana to get ripe. From my kitchen to yours, enjoy!
These low carb wonders are so supremely moist and utterly delicious, you'll want to have them handy for those times when you're craving something sweet or need something to grab and go. The hardest part about making them is waiting for the banana to get ripe. There is also a variation where I add chocolate chips which will add 1 net gram per muffin. This gives them even more deliciousness.
21 - 23 Minutes
Chocolate Chip Variation #1 - adds 1 additional Net Gram
- 1/2 Cup Dark Chocolate (Sugar-Free) Chips Lily's stevia sweetened chocolate chips is what I recommend and use. Hershey's uses Maltitol not something I like using because it can cause stomach upset.
Sour Cream and Extra Walnuts Variation #2, adds 1 additional Net Gram per muffin.
- 1/2 Cup Sour Cream Substituted for the coconut oil
- 1 Cup Walnuts Increased from 1/2 cup to 1 cup
In medium bowl, mix together the dry ingredients (almond flour, coconut flour, coconut, xanthan gum, salt, Stevia, baking powder and soda and set aside.
In a food processor or mixer blend together the banana, butter, coconut oil, eggs, and vanilla extract until well blended.
Add the dry ingredients and process until you have a well mixed thick batter.
Fold in the chopped walnuts.
With a spoon or small cookie scoop, portion out equal amounts of batter into a 12 cup muffin tin lined with muffin cups.
Bake at 425F for 7 minutes then reduce heat to 325F and bake 14 - 16 minutes more or until tops are turning golden brown around the edges and toothpick inserted into the center comes out clean.
Cool on a baking rack and then store in an airtight container and keep refrigerated or freeze.
Baking the muffins at 425F for those few minutes activates the baking powder/soda and makes the muffins rise nice and high. When they're finished baking at the lower temperature you will have nicely browned, rounded muffin tops.
If you are in the induction phase of your diet you can omit the walnuts and substitute 2 tsp of banana extract for the banana, but the flavor and texture is just not as WOW! Best to wait it out the two weeks. It’s worth it. 🙂
Nutrition: Calculated using My Fitness Pal.
Serving 1 Muffin
Calories 224, Total Fat 21g, Sodium 225 mg, Potassium 92mg, Total Carbohydrate 7g, Fiber 3g, Sugars 2g, Protein 6g, Net Carbs 4g.
Variation#1: 1 Muffin w/ 1/2 Cup Sugarless Chocolate Chips - Add 1 additional net gram per muffin.
Calories 270, Total Fat 24g, Sodium 225 mg, Potassium 92mg, Total Carbohydrate 8g, Fiber 3g, Sugars 2g, Protein 6g, Net Carbs 5g.
Variation#2: Substituting 1/2 cup of sour cream for coconut oil and increasing the walnuts to one cup for extra walnutty goodness. This will increase the net carb count to 5. For me this is worth the extra gram. The sour cream adds a moistness, density and texture that is unbelievable.
Calories 256, Fat 22g, Cholesterol 116mg, Sodium 283mg, Potassium 119mg, Total Carbs 9g, Fiber 4g, Sugar 3g, Protein 8g, Net Grams 5g