Coconut flour banana muffins are paleo, whole30, gluten-free, nut-free, and sugar-free. These muffins are a healthy breakfast or snack option. Keep one in your bag for a quick energy boost. Or serve with a dollop of coconut cream and fresh berries.
Paleo Coconut Flour Banana Muffins
If you haven’t tried coconut flour before, now is your time!
Coconut flour is high in protein, healthy fats, and protein. It’s free of gluten, wheat, and other grains that can cause digestive upset. This flour has a low score on the glycemic index, making it a better solution to avoid blood sugar spikes (1).
All of these benefits make coconut flour a favorite for the paleo diet, sugar-free diets (including diabetics or candida diet), and anyone that is gluten-free (including celiacs).
As someone who is struggling with sugar myself, I am seeking out healthier alternatives. Ones that I feel confident sharing with my family. Well, I am happy to share this easy recipe with you all – my daughter and I made these together. She loved them! I plan on packing these in her school lunches for a more nutritious option for her “treat”. I’m having these as a snack mid-afternoon along with a dollop of coconut cream… yum!
I’ll walk you through some details of how to make these below.
Paleo Coconut Flour Banana Muffin Ingredients
Aside from the coconut flour, this recipe uses everyday ingredients that you probably already have in your kitchen. Here’s what you’ll need:
- Coconut Flour – This flour is the star of the show. You can find coconut flour in the bulk section of health food stores, or in a packaged version in the baking section. If you can’t find it locally, you can also purchase online here.
- Eggs – You’ll need three eggs for this recipe. This is a bit more than other baking recipes but coconut flour is quite dry and the eggs will help bind it together and create moisture.
- Bananas – You’ll need three ripe bananas. Ripe ones are easier to mash and also sweeter in taste. We’re not using any sugar in this recipe, just the bananas.
- Coconut Oil – I used melted coconut oil but you can also use a different cooking oil (like avocado oil) or melted butter. If doing whole30, use coconut oil.
- Other Bits – You’ll also need baking soda, cinnamon, nutmeg and a pinch of sea salt.
Coconut Flour Banana Muffin Directions
- Mix Wet Ingredients – First, add the bananas to a large bowl and mash them well with a fork. Next add eggs and the cooking oil. Beat eggs into the bananas.
- Mix In Dry Ingredients – Add in the coconut flour, baking soda, cinnamon, nutmeg and a pinch of salt. Mix until all the ingredients come together. The batter will be thicker than you might be used to which is normal.
- Bake – Spoon the batter into each muffin cup, and bake at 350°F for 25 minutes or until a toothpick comes out clean when poked through the center.
How To Store Muffins
I don’t have a lot of luck storing alternative flour baking on the counter – They tend to get mushy after a day or two. But it might be different for you depending on your climate. Instead, I always prefer to store mine in an air-tight container in the fridge or freezer. Here’s how I do it:
- Fridge Storage – Place the muffins in an airtight container. Seal with a lid and store in the fridge for up to one week.
- Freezer Storage – Place the muffins in a large ziploc freezer bag. Remove as much air as possible and seal tightly. Store in the freezer for up to 3 months.
Coconut Flour FAQs
Yes, it is. This is why it’s a great alternative to the majority of gluten-free recipes out there that use almond flour. If you have a nut allergy (like I do) then make sure to read the package label first – check for any cross-contamination information. Some brands might package the coconut flour in the same facility that also packages nut flours. There are many that don’t do this and are safe – you’ll just have to read labels in your local stores in order to find one.
Coconut flour has a slight sweetness to it. It has a great consistency and I really enjoy it personally. This type of flour might take some getting used to if you’ve been eating gluten flours your whole life. Don’t expect the same outcome – you won’t get a doughy cakey consistency that gluten creates. But there are so many incredible nutritious benefits to going gluten-free. I’ve highlighted some of those throughout this post.
More Gluten-Free Baking Recipes
Let’s not stop here! There are so many incredible gluten-free flours you can use in your baking. Here are few favorite recipes:
- Quinoa Flour Pancakes – They’re light and fluffy and tend to be easier on the digestive system than pancakes made with refined flour.
- Oatmeal Chocolate Chip Cookies – These remind me of the classic cookies my mom used to make but with a healthier upgrade.
- Flourless Chocolate Muffins – These muffins use seed butter as the base to create a delicious chocolatey snack.
- Carrot Cake Energy Bites – This recipe smells incredibly delicious and tastes just like real carrot cake.
- Nut or Seed Butter Oat Brownies – The nut butter adds a delicious taste and makes these brownies extra chewy.
Paleo Coconut Flour Banana Muffins
Ingredients
- 3 ripe bananas
- 3 eggs
- ¼ cup cooking oil or melted butter - (melted coconut oil, avocado oil etc)
- ¾ cup coconut flour
- 1 tsp baking soda
- 2 tsp cinnamon
- ½ tsp nutmeg
- ⅛ tsp sea salt
Instructions
- Preheat the oven to 350°F. Line a muffin pan with paper liners. You can also grease each section with cooking spray or butter and a paper towel.
- Add the bananas to a large bowl. Mash them with a fork until all pieces are nice and mushy.
- Add in the eggs, oil (or butter) and mix together.
- Add the coconut flour, baking soda, cinnamon, nutmeg and salt. Mix together until it forms a batter.
- Divide the batter into the muffin pan. Bake for 18-20 minutes or until toothpick comes out clean when poked through the center.
- Remove from oven and let cool completely on a rack before storing in an airtight container in the fridge for up to 1 week.
Equipment Used
Nutrition
Please note these nutritional values provided above are just an estimate. Actual numbers will vary based on brands and ingredients you choose, and your preferred portion sizes.
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