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!
Tender low carb banana chocolate chip muffins made with coconut flour. A delicious nut-free recipe to round out your healthy keto breakfast.
- 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
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.
The muffins can be left on the counter in a covered container for 3 to 4 days, and in the fridge for up to a week. They can be frozen for several months.