Low Carb Keto Banana Muffins

I’ve missed banana muffins. But every “keto banana muffin” recipe I found was either weirdly eggy, dry, or relied on actual bananas—which spiked my blood sugar faster than you can say “I’ll just eat one.”

So I tweaked, tested, and retested until I landed on these. They’ve got the soft bite, the golden tops, the nutty crunch… and zero banana guilt. All the flavor comes from banana extract—not the fruit—so the carbs stay low and your ketones stay steady.

What Makes This Feel Like Real Food

This recipe hits different because:

• Banana extract delivers the flavor without the fructose. I taste banana, but my glucose monitor stays chill.
• Almond flour + allulose keeps them moist, not gritty or dry.
• Walnuts add that old-school banana bread texture (and healthy fats to keep you full).

No weird aftertaste. No dense brick muffins. Just that nostalgic banana bread vibe—in a tidy, keto-friendly muffin form.

What I Used (And Why It Worked)

• Blanched almond flour (2 ½ cups / 250g) – Soft texture, gluten-free, and low in net carbs. Avoid almond meal—it makes the muffins gritty.
• Allulose (½ to ¾ cup / 100–150g) – Zero net carbs, no blood sugar spike, and it keeps baked goods super moist.
• Baking powder (1½ tsp) – Gives lift without messing with your macros.
• Sea salt (¼ tsp) – Just enough to balance the sweetness.
• Unsalted butter, melted (⅓ cup / 75g) – Adds richness. Coconut oil works for dairy-free, but the texture changes slightly.
• Unsweetened almond milk (⅓ cup / 80ml) – Keeps the batter from being too thick.
• Eggs (3 large) – Helps bind and rise. Room temp is key!
• Banana extract (1 tsp) – The star. Smells like banana bread without the sugar spike.
• Chopped walnuts (¾ cup / 75g total) – Texture, flavor, and fat. Half goes in, half on top.

Keto Swaps That Actually Work

Swap This	For This	Notes
Butter	Coconut oil	Great for dairy-free. Slightly less rich, but still good.
Allulose	Erythritol or Monk Fruit	Works, but muffins may be less moist. Adjust sweetness to taste.
Walnuts	Pecans or no nuts	Pecans = slightly sweeter. Skipping nuts drops the fat + crunch.
Almond flour	Coconut flour	Not a 1:1 swap! Try ⅔ cup coconut flour + 1 more egg—but expect a denser texture.

What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Muffins collapsed	Overmixed or oven too hot	Mix gently and use center oven rack
Gritty texture	Used almond meal or packed flour	Use blanched almond flour and spoon-scoop it
Too eggy	Not enough flour to balance eggs	Stick to the ratios—and banana extract helps mask

How to Make It (Step-by-Step)

1. Preheat oven to 180°C / 350°F. Line a muffin tin with 10 silicone or parchment liners.
2. Mix dry: In a large bowl, stir almond flour, allulose, baking powder, and salt.
3. Add wet: Stir in melted butter, almond milk, banana extract, and eggs. Batter should be thick but scoopable.
4. Fold in ½ cup walnuts (50g).
5. Fill muffin liners evenly. Top with remaining ¼ cup walnuts (25g).
6. Bake for 20–25 minutes, until golden and a toothpick comes out clean.
7. Cool in pan for 10 minutes, then move to rack. Don’t skip this—almond flour muffins are fragile hot!

🧠 Keto Cooking Tricks That Help:

• I portion the batter with an ice cream scoop—same size every time = easier tracking.
• I use room temp eggs—cold eggs = lumpy batter and flat tops.
• I make these in silicone liners for easy removal and no sticking.

Freezing + Reheating Without Ruining It

• Fridge: Keep in an airtight container up to 5 days.
• Freezer: Freeze cooled muffins in a sealed bag or container for up to 3 months.
• Reheat: Microwave for 20–30 seconds or warm in the oven at 300°F for 5–7 minutes. Still fluffy!

Keto Cooking What-Ifs (Answered)

Can I use real bananas?
One medium banana = ~27g net carbs. So… not really. Banana extract does the job with zero carbs.

Will these spike my blood sugar?
Not in my experience—and I wear a CGM. Allulose is blood sugar-neutral and there’s no actual banana.

Can I make these sweeter?
Yep. Use up to ¾ cup (150g) allulose if you want them closer to bakery-sweet.

Can I use muffin paper liners?
Sure, but silicone liners are keto magic—no sticking, no waste, no drama.

Nutrition Facts

Serving size: 1 muffin (1/10 of recipe)

Nutrient	Amount
Calories	295 kcal
Total Fat	27.4g
– Saturated Fat	6.0g
Cholesterol	71.9mg
Sodium	213mg
Total Carbohydrate	7.7g
– Dietary Fiber	3.6g
– Sugars	1.3g
Net Carbs	4.1g
Protein	9.3g

Check out More Recipes:

• Low Carb Keto Pumpkin Spice Latte (Sugar Free)
• Low Carb Keto Almond Flour Blueberry Bread Recipe
• Low Carb Keto Flourless Waffles