Paleo Banana Walnut Muffins: Grain-Free & Dairy-Free

Easy Paleo Banana Nut Muffins

Ingredients

• 1 cup mashed overripe banana (about 3 medium or 4 small)
• 1/2 cup pure maple syrup
• 2 large eggs
• 1/4 cup liquid coconut oil (can substitute avocado oil)
• 2 tsp pure vanilla extract
• 1 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/2 cups almond flour (super-fine almond flour recommended)
• 1 cup tapioca flour
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 cup + 1/4 cup chopped walnuts (or substitute 1/2 cup chocolate chips)

Instructions

1. Preheat the oven to 350°F (175°C). Grease a 12-cup muffin tin with nonstick spray or line with paper liners.
2. In a large mixing bowl, whisk together the mashed banana, maple syrup, eggs, coconut oil, and vanilla until smooth and well combined.
3. Add the cinnamon, salt, almond flour, tapioca flour, baking powder, and baking soda. Stir until just combined and the batter is smooth. Avoid overmixing.
4. Fold in 1/2 cup of the chopped walnuts (or the chocolate chips if you prefer).
5. Divide the batter evenly among the 12 muffin cups, filling each about three-quarters full. Sprinkle the remaining chopped walnuts evenly over the tops.
6. Bake in the preheated oven for 12–14 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
7. Remove the muffins from the oven and allow them to cool in the pan for 5–10 minutes, then transfer to a wire rack to cool completely.

Nutrition

Serving: 1 muffin • Calories: 282 kcal • Carbohydrates: 33.5 g • Protein: 5.8 g • Fat: 15.6 g • Saturated Fat: 4.9 g • Sodium: 117 mg • Potassium: 290 mg • Calcium: 97 mg • Iron: 1 mg

Nutrition information is an approximation and should be used as a guideline only.

Tips, Variations, and Storage

These muffins are flexible and forgiving. Use very ripe bananas for the best banana flavor and natural sweetness. If you prefer a milder banana taste, reduce the amount of banana slightly or add a touch more almond flour. For oil choices, liquid coconut oil and avocado oil both work well; melted butter can be substituted if you are not keeping the recipe strictly paleo.

If you want more texture, increase the chopped walnuts in the batter or add a teaspoon of chopped pecans on top for a crunchy finish. Chocolate chips are a popular swap—use 1/2 cup in the batter and omit the extra 1/4 cup of walnuts, or add both for a nutty, chocolaty muffin.

To keep muffins moist, store them airtight at room temperature for up to 3 days. For longer storage, refrigerate for up to a week or freeze cooled muffins in a sealed freezer bag for up to 3 months. To reheat, warm a muffin in the microwave for 15–20 seconds or in a 325°F oven for 5–7 minutes until gently warmed through.

Serving Suggestions

These muffins make a great grab-and-go breakfast, an after-school snack, or a simple addition to a brunch spread. They pair nicely with coffee, tea, or a dollop of Greek yogurt on the side. For a more substantial breakfast, serve a muffin with a hard-boiled egg or a piece of fruit.

Additional Info

Author: Alex Snodgrass

Servings: 12 muffins • Calories: 282 per serving