These Almond Flour Banana Muffins with Coconut are refined sugar free, gluten free, and made with real ingredients for paleo banana muffins that will leave you feeling full and satisfied. Make a big batch for easy breakfasts or on-the-go snacks!
Part 1 of our full week of nourishing breakfast recipes, these Coconut Almond Flour Banana Muffins are part of our Restorative Health Series, meaning they’re made with good-for-you ingredients that are refined sugar-free and perfect for meal prep so you can feel your best without sacrificing flavor!
Why We’re Going Bananas Over this Recipe
I’m sure you’ve had muffins before. You’ve probably even had gluten free muffins, but you definitely have never had muffins like these! Not only are they super delicious, easy to make, and perfect for meal prep, but they’re also naturally low in sugar, grain free, and dairy free! As a result, they are easy to digest and suitable for a wide variety of dietary needs.
It also means that the nutrients from the bananas, eggs, maple syrup are more easily absorbed and deliver anti-inflammatory benefits helping reduce muscle aches and pains, symptoms of chronic disease, and more. All in all, these paleo banana muffins are a great kid-friendly option that taste like a treat but work to heal your body from the inside out, as good food should!
How to Make Almond Flour Banana Muffins with Coconut
- Unsweetened Coconut Flakes – Coconut is a good source of healthy fats, vitamins, and minerals such as manganese, selenium, copper, potassium, and iron.
- Fine Blanched Almond Flour – Rich in nutrients and healthy fats, almond flour is a gluten free flour alternative that provides vitamin E, manganese, magnesium, and more.
What’s the Difference Between Almond Meal and Almond Flour?
Commonly used interchangeably, almond meal and almond flour are two different things. Almond meal is made from raw unpeeled almonds and has a thicker, slightly grittier texture than almond flour. Meanwhile, almond flour is made from almonds that have been blanched and peeled and has a finer, more sand-like texture as well as a lighter color.
What’s the Difference Between Blanched Almond Flour and Unblanched Almond Flour?
Blanched almond flour is made from almonds that have had their skin removed. This results in a flour that is white in color and lighter in weight, making it ideal for cakes, cookies, pie crust, pasta, and desserts.
Unblanched almond flour is made from almonds that have their skin intact, resulting in a brown-colored flour that is heavier in weight and slightly harder on the digestive system. Unblanched almond flour is used in the same ways as blanched buy may not be the best choice for those with digestive trouble.
- Ground Flaxseed – Full of nutrients, flaxseeds are a great source of omega 3 fats and fiber.
- Eggs – A complete protein, eggs contain at least a small amount of nearly every nutrient your body needs and are a good source of healthy fats and vitamin B.
- Melted Refined Coconut Oil – Similar to coconut flakes, coconut oil is a good source of medium-chain fatty acids and is converted immediately into energy instead of stored as fat.
Foodie Swap: If you prefer, you can swap out the coconut oil for unsalted clarified butter instead.
- Maple Syrup – A natural sweetener, maple syrup is high in antioxidants such as potassium, zinc, and manganese.
- Bananas – Great for digestive health, bananas are also a good source of fiber and antioxidants such as copper, potassium, and vitamin C.
Nutrition Fact: Bananas are a good source of prebiotics which are carbs that aren’t digested by the body but feed probiotics (the good bacteria in your gut). As a result, they can help ease symptoms of irritable bowel syndrome (IBS) and lessen lactose intolerance (Source).
- Preheat. To begin, preheat your oven to 350 degrees Fahrenheit, and line a muffin pan.
- Toast. Spread the unsweetened coconut shreds on a baking sheet, and toast them in the oven for 5-10 minutes.
Pro-Tip: Check on the coconut after 5 minutes, and toss it on the baking sheet to ensure it toasts evenly.
- Whisk. In a large bowl, whisk together the almond flour, salt, baking powder, baking soda, cinnamon, and flax meal. Then, in a second small bowl, whisk the eggs, melted oil, and maple syrup until they are well-combined.
- Mash. Using a fork or food processor, mash the bananas, and add them to the bowl with the egg mixture.
- Mix and Fold. Gently mix the egg mixture into the dry ingredients, folding the batter until it is just combined. Next, add in the apple cider vinegar and vanilla, and mix the batter until it is smooth before folding in ⅓ cup of the toasted coconut flakes.
- Bake. Carefully spoon the batter into the prepared muffin tin, filling each cup ⅔ to ¾ of the way full, top the muffins with the rest of the coconut flakes, and place the muffin tin on the center rack of your oven to bake for 20-25 minutes.
These almond flour banana muffins are full of flavor and nutrient-packed all on their own. However, if you want to add even more to this recipe, feel free to include extra add-ins! A few of my favorites include
- Chopped Nuts – From almonds, to pecans, and walnuts, any nuts or even seeds you prefer can be added to these gluten free muffins for an added crunch and good fats!
- Dark Chocolate Chips – Regular or dairy-free chocolate chips can be used for a boost of sweet, chocolatey flavor. However, if you want to increase the nutritional value, try using chocolate chips made of 100% cacao.
- Cinnamon – Add a dash of cinnamon for a warm flavor that aids in digestion and increases the anti-inflammatory properties of these muffins even more!
Baking Tips for the Best Gluten Free Muffins
For the best, softest, most fluffy almond flour banana muffins, take a look at a few tips I’ve developed over the years to make your muffins even better than before!
Don’t Overmix. Combine the ingredients for the batter until they are just-combined. If you continue to mix the batter, it will crush the air bubbles, and you won’t get light, fluffy muffins. Instead, they’ll be tough, unevenly baked, and may cave in the center.
Use the Spoon and Level Method. Did you know that just scooping flour into a measuring cup can result in inaccurate measurements? Instead, use a spoon to scoop the flour into a measuring cup. Then, use the back of a knife or a leveler to level off the cup.
Baking Tip: For the most accurate measurements, skip the measuring cups, and use a food scale instead!
Use Ripe Bananas. The more ripe your bananas are, the sweeter your muffins will taste. This is due to the fact that the starches in bananas are broken down into sugar as bananas age.
How to Make Ahead and Store
Make Ahead: If you want to make these gluten free muffins ahead of time, combine the ingredients in a mixing bowl the day before. Just be sure to leave out the baking powder and baking soda. Then, cover the batter, and store it in the fridge for up to 24 hours before baking.
Room Temperature: Store your almond flour muffins in an airtight container at room temperature for 2-3 days.
Fridge: For longer-lasting muffins, place them in the fridge for up to 7 days.
Freezer: To meal prep these muffins, make a big batch, and place them in layers in an airtight container using parchment paper to keep them separated. Then, place your muffins in the freezer for up to 3 months.
How to Reheat and ENJOY!
The best way to reheat these paleo banana muffins is to use the microwave. To do so, heat them for intervals of 15 seconds until your desired temperature is reached.
To serve, I like to slice open the muffins, add a little butter, and a drizzle of maple syrup! It’s divine!
Yes! To do so, simply pour the batter into a bread loaf instead of a muffin tin, and bake as usual. Just be sure to keep an eye on it as the baking time will likely vary.
Yes! Just make sure to thaw them out first by either placing them in the fridge overnight or popping them in the microwave for a few seconds. Then, drain the juice, and mash them before adding them to the muffin batter. Also, note that baking times may vary.
No, almond flour is very moist while coconut flour is extremely dry. As a result, they cannot be used interchangeably. If you’re looking for a gluten free muffin recipe that uses coconut flour, try these!
Okay! Now that you’ve learned all about these almond flour banana muffins and how they can help you feel nourished, it’s time to get baking! If you do make this recipe, I would love it if you let me know in the comments below!