Tender low carb banana chocolate chip muffins made with coconut flour. A delicious nut-free recipe to round out your healthy keto breakfast. This post is sponsored by ChocZero.
Riddle me this, keto friends – ow do you make keto banana muffins when bananas are so high in sugar?
Surprisingly, it’s not that hard. I’ve said it before and I will say it again: Thank goodness for flavoring and extracts that allow you to take your keto baking to the next level.
Mind you, I once got into it with Nigella Lawson on Twitter, over my “banana-free” keto banana bread. I am not kidding. I shared my recipe and she (or one of her minions) took issue with it, and made fun of the fact that it wasn’t made with real bananas.
Whereupon several of my followers responded and pointed out that it was a great option for those that love banana bread but can’t have the carbs. I mostly watched from the sidelines, as they were doing a lovely job of defending me.
And hey, all publicity is good publicity, right???
Banana extract or banana flavoring?
What’s the difference between an extract and a flavoring? And which one is better?
You might think it’s natural versus artificial, but this isn’t always the case. Both extract and flavoring can be natural, and both can be artificial.
Extracts are usually made by “extracting” the flavor of the ingredient in question by soaking it in alcohol for long periods of time. This is a natural process, but do be aware that many companies sell “imitation” extracts, which are made with artificial flavors, and don’t have that true-to-life taste. If you’ve ever purchase “imitation vanilla extract”, you know what I mean.
There are many ways of making other flavorings for baking, including using essential oils diluted with another liquid, which is also natural process. But many products use artificial flavors for their baking emulsions and flavorings.
Which is best is really up to you and what you’re most comfortable with. I prefer to use natural products and ingredients wherever possible, and I really like the banana extract from Olive Nation. I use a lot of their extracts for my keto baking.
Tips for making Keto Banana Muffins
This is a lovely simple recipe that uses coconut flour, so it’s completely nut-free. You won’t taste the coconut flour, you will just enjoy true banana muffin flavor. A few tips for getting it right:
- The protein powder is a critical ingredient. Your best options are whey and egg white protein, but some plant based protein powders may work as well. Just don’t use collagen protein as it gives these keto banana muffins a gummy consistency.
- The 6 eggs are also crucial. Coconut flour is very absorbent and requires eggs to rise properly. The muffins won’t end up eggy at all (as long as you are using large eggs – don’t use extra large or jumbo!).
- Still add some vanilla extract to your batter, along with the banana extract. Conventional banana bread has vanilla in it, and adds to and enhances the other flavors.
- The amount of water is variable because different brands of coconut flour differ in their absorbency. Add the smaller amount (1/3 cup) first, and then add more as you see what the consistency of the batter is.
- Sugar-free chocolate chips are not critical to the recipe, but let’s be honest, they’re delicious! And they made these muffins all the more appealing to my children. I used ChocZero dark chocolate chips.
Kids love these keto banana muffins!
I have to be honest, with two teenagers and an elementary schooler in the house, I never know what’s going to appeal to my children and what they will turn up their noses at.
My oldest is currently the most picky. It’s a little frustrating, trying to get him to eat right, because he’s gotten a taste for some of the junk food his friends have introduced him to. All I can do is keep providing him with the information and the tools to make healthier choices. After that, it’s up to him.
Well let me just tell you that he liked these so much, he’s been asking for them constantly. I am shocked, to be honest. My girls like them too, so to have all three kids on board is a huge victory!
Huge score for mama!
Want to make these keto banana muffins dairy-free too?
Simply replace the whey protein with egg white protein, and use your choice of oil. Coconut and avocado oil both work well!
Keto Banana Chocolate Chip Muffins
Ingredients
- 2/3 cup coconut flour
- 1/2 cup Swerve Sweetener
- 1/4 cup unflavoured whey protein powder (or egg white protein powder)
- 1 tbsp baking powder
- 1/4 tsp salt
- 6 large eggs
- 6 tbsp butter, melted
- 1 to 2 tsp banana extract (depends on how strong your flavoring is)
- 1/2 tsp vanilla extract
- 1/3 to 1/2 cup water
- 1/3 cup dark chocolate chips, sugar-free
Instructions
- Preheat the oven to 350F and line a muffin pan with 12 silicone or parchment liners.
- In a large bowl, whisk together the coconut flour, sweetener, protein powder, baking powder, and salt. Add the eggs, butter, banana extract, and vanilla extract and stir until well combined.
- Stir in 1/3 cup of the water until combined. The batter should be thick but still pourable. If it's too thick, stir in a bit more water, one tablespoon at a time. Stir in the chocolate chips.
- Divide between the prepared muffin cups and bake 20 to 25 minutes, or until golden brown and firm to the touch.
- Remove and let cool completely in the pan.
Christine says
These look and sound wonderful. I will be making them soon. I do have a question regarding choc zero products. The ingredient I’m questioning is the corn fiber. Does that increase blood sugar I had heard from some that it does. Thank you for all your amazing recipes! You are my go to for all information and delicious recipes😊
Carolyn says
It’s mixed for people. It doesn’t seem to raise mine in their chocolate products at all. I use them all the time without issue. I have had some people say it raises theirs but they are often talking about the syrups, which I don’t really use.
Christine says
Thank you; that helps greatly. I have several bags ready to used!
Angela Collins says
Would other extracts work, such as orange or butterscotch or lemon?
Carolyn says
Absolutely!
Christine M says
Should the eggs be room temperature? I have gotten used to leaving the eggs out when I make your recipes but did not see that in the instructions. Thanks!
Jennifer Boyles says
Could this be made as a loaf bread? If so how would you alter cook time?
Daniela says
Hi Carolyn! How did you get 4.9 grams of fat in this? I put the recipe in MyFitnessPal and it throws 12.7 in each 12 muffins! 😧 Can you check if you did the math ok please! I really love your recipes!
Carolyn says
Hey Daniela, thank you! Although coconut flour is much lower in fat than almond flour, I thought this was abnormally low (in calories too!). Looks like I forgot to include the butter in my software program. I am updating all the nutritional right now!
Athena says
I made these delicious muffins today. I can’t believe how much they tasted like real bananas by using just an extract. I made the recipe as written except for one slight change: I used toasted walnuts and a pinch of nutmeg instead of the chocolate chips. Thanks for another great recipe!
Carolyn says
Sounds delicious!
Athena says
Oops, forgot to leave a rating with my earlier comment.
Sandra says
I was so excited to make these that I purchased the only banana flavoring my grocery store carried…YUCK! Smelled and tasted just like the cheap banana taffy my kids enjoyed when they were young!:( Head lowered and tail between my legs, I’m currently on the OliveNation site searching for your recommendation. Quick question: Do you prefer the Pure Banana Extract (clear/no banana extractives) or the Pure Banana Extract Premium (not clear/includes banana extractives)?? I want to make sure to use your exact recommendation for my second try….thanks.
Carolyn says
I’m not sure what the premium is! Um… I didn’t know they had two different ones. Mine just says Pure Banana Extract and has natural flavours, rather than “extractives”.
Sandra says
Thanks Carolyn! I reached out to OliveNation: “The difference between the two is that the Premium is actually organic. It’s not certified organic yet so we can’t call it that.” I’m looking forward to trying these muffins again!
Jen says
Thank you for doing all the hard work to figure out how to keep these in my keto diet. We just started and it can be so overwhelming. These are so delicious and perfect for mornings.
Lisalia says
I’m new to keto and these were AMAZING! Your recipes help me to not miss my favorite high carb foods. And … keto just feels GREAT! You know what I mean?
Heather says
I can’t believe these are Keto that taste so good!
Mary says
Hi, I made the recipe exactly as written. They were good, but a little chewy/dry….definitely not close in texture to regular banana bread. I assumed it would be slightly different but there are other comments saying theirs tasted like the regular thing. Any ideas what I might have done wrong? I did not add extra water because the consistency of the batter looked and felt right. Maybe not enough water? They came out the correct color and flavor, just the texture seems off.
Carolyn says
Well could be the lack of liquid but it also sounds like they got over-baked and that itself would be the lack of liquid as well. They will cook faster if you don’t add it.
Brigitte says
These muffin taste amazing!!! I baked them in cupcake liners and a lot of the muffin stuck to the liner. Too much to waste 🙂 Is there a special liner you use to make them come out pretty? Or another trick to make the liner peel off easily.
Carolyn says
Silicone or parchment, as specified in step 1 of the instructions. NEVER use paper.
Nicole M Foster says
I saw this on FB today and immediately went to the kitchen to make these! Soooo good. I didn’t use quite enough banana extract so barely tasted it, but it didn’t matter! These were awesome just as chocolate chip muffins. I’m not a big fan of just coconut flour products (except for your chocolate cupcakes – holy smokes those are good!), but these were fabulous. I have coconut flour and protein powder about to expire so will be making a bunch of these today to put in the freezer.