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Paleo Banana Nut Muffins

by Laura Duffy
These Paleo Banana Nut Muffins are so amazing that you would never guess they’re grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!
These Paleo Banana Nut Muffins are so amazing that you would never guess they're grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!
I first read about baking with ground psyllium husks about a year ago. Alissa over at the Whole Life Nutrition Kitchen made kneadable gluten-free bread dough and credited psyllium for making it possible. I was intrigued, but I hadn’t tried baking with psyllium until I started formulating this recipe for flourless Banana Nut Muffins. The results amazed me!

 

In order for you to understand how amazing this recipe is, I need to stop here and talk a little bit about gluten-free and vegan baking. It’s difficult – really difficult – to create baked goods with great taste and texture without the structure and elasticity provided by gluten and eggs. Gluten-free and vegan baked goods tend to either fall apart or end up gummy inside. When you are trying to avoid xanthan and guar gums, sugar and/or starchy flours, gluten-free and vegan baking becomes even more difficult.

 

That’s why I was so impressed with these Banana Nut Muffins! They are flourless, which means they’re grain-free and gluten-free. They’re also dairy-free and egg-free (vegan), and free of sweeteners. That’s right, all of the sweetness  in these muffins comes solely from the bananas, allowing these Paleo Banana Nut Muffins to be Paleo and made from Whole30 approved ingredients! Yet these muffins could easily be mistaken for traditional muffins that contain gluten and eggs. Not only do they taste great, they’re perfectly moist and tender!

These Paleo Banana Nut Muffins are so amazing that you would never guess they're grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!

 

Health Benefits & Nutrition Info

These Paleo Banana Nut Muffins are free of so many things (gluten, grains, flour, eggs, dairy, sweeteners, xanthan and guar gum), but they are made with nutritious ingredients that offer a lot of health benefits!

 

    • Almonds: (almond butter and almond flour) Both the World’s Healthiest Foods and Well-Being Secrets have thorough articles detailing the health benefits of almonds. The combination of fiber, nutrients, antioxidants and healthy fats in almonds help promote a healthy heart and healthy weight and may also help to prevent gallstones.
    • Bananas: as I noted in my Chocolate Peanut Butter Banana Smoothie post, bananas provide vitamin B6 and vitamin C as well as potassium, manganese, antioxidants and fiber. As a result, bananas are good for heart health and digestion (source), and may even help the body produce neurotransmitters (source).
    • Walnuts: Walnuts are rich in omega 3 fats as well as copper and manganese and very unique antioxidants. The combination helps walnuts to fight heart disease, metabolic syndrome, diabetes, and cancer (source).
    • Psyllium: Last but not least, psyllium husks are extremely high in fiber. As a result, psyllium husks are recognized for promoting bowel regularity and satiety as well as regulating blood sugar levels, which can aid in weight loss. Psyllium husks also help to regulate cholesterol levels, which may be good for heart health.
By combining all of these nutrient dense ingredients, I’ve created flourless, vegan, Paleo Banana Nut Muffins that are really good for you! Each muffin contains about 9 grams of protein and 20 grams of carbohydrate, 7 grams of which is fiber. Each muffins also packs a punch in terms of healthy fats, nutrients and antioxidants, so enjoy!

 

Tips & Tricks

Making these muffins is easy! Here are some tips that can help.

 

I’ve included Amazon links to products below for your convenience. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Thank you for supporting Taste Abounds!

    • I use a Silicone Muffin pan. I bought it about a year ago and it has made baking any type of muffin sssooooo much easier! The muffins pop right out, making muffin cups obsolete and cleanup a breeze!

    • Costco usually has the best price on almond flour and almond butter, but Natural Grocers is a close second.
  • Turn the muffins out onto a plate or cooling rack after cooling in the pan for 20-30 minutes. Getting the muffins out of the moisture trapped in the muffin pan helps ensure that the amount of moisture in the muffins is just right.

 

These Paleo Banana Nut Muffins are so amazing that you would never guess they're grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!

Paleo Banana Nut Muffins

These Paleo Banana Nut Muffins are so amazing that you would never guess they're grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12 muffins
Calories 325 kcal

Ingredients

Wet:

  • 4 medium ripe bananas
  • 1 1/2 cups almond butter, creamy
  • 1/4 cup water
  • 1 tsp apple cider vinegar
  • 1 tsp vanilla

Dry:

  • 1 cup almond flour
  • 2 Tbsp psyllium husk powder
  • 3 Tbsp coconut flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Other

  • 1/2 cup walnut pieces

Instructions

  1. Preheat oven to 350 degrees. Lightly grease a silicone muffin pan with butter, palm oil or coconut oil (or line a regular muffin pan with muffin cups) and set aside.

  2. Blend the wet ingredients (bananas, almond butter, water, vinegar and vanilla) in a blender until smooth. 

  3. In a large bowl, wisk together all of the dry ingredients except for the walnut pieces (almond flour, psyllium husk powder, coconut flour, baking powder, baking soda and salt). 

  4. Add the wet ingredients from the blender to the dry ingredients and mix until smooth. Fold in the walnut pieces and spoon into muffin cups.

  5. Bake at 350 degrees for about 30 minutes.

  6. After the muffins have cooled in the pan for 10-20 minutes, turn them out onto a plate or wire rack to finish cooling.

Nutrition Facts
Paleo Banana Nut Muffins
Amount Per Serving
Calories 325 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 2g13%
Sodium 107mg5%
Potassium 438mg13%
Carbohydrates 20g7%
Fiber 7g29%
Sugar 6g7%
Protein 9g18%
Vitamin A 25IU1%
Vitamin C 3.4mg4%
Calcium 153mg15%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
These Paleo Banana Nut Muffins are so amazing that you would never guess they're grain-free, Paleo, vegan and made with Whole30 approved ingredients! Bananas provide all of the sweetness necessary, and psyllium provides the perfect texture along with plenty of fiber. Thanks to nutritious ingredients, these Paleo Banana Nut Muffins are both nutritious and satisfying!

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

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