Grain Free Banana Muffins - Only 75 calories and 8 grams carbs per Muffin!

Today is the first day of Fall and nothing reminds me of fall more than baking! Baking doesn't always have to be hard on your waist line - there are lots of healthy alternatives to ingredients that make baked good unhealthy. For example, instead of white flour, I used almond flour for this delicious banana recipe. I also used fresh mashed bananas, cinnamon, and a tiny amount of maple syrup to sweeten the muffins instead of using white sugar.


  • 1/2 cup almond flour (or whole wheat or coconut flour)

  • 1/4 tsp. baking soda

  • 1/4 tsp. salt

  • 1/2 tbsp. pumpkin pie spice (optional)

  • 1 cup mashed banana (about 2 bananas)

  • 4 eggs

  • 1/3 cup milk (or coconut milk)

  • 1 tbsp. coconut oil, melted

  • 1 tbsp. cinnamon

  • 1-2 tbsp. maple syrup


  1. Preheat oven to 350 degrees and line mufifn tray with muffin cups OR grease muffin tray with olive oil.

  2. Mix almond flour, baking soda, salt and pumpkin pie seasoning together with a whisk in a bowl.

  3. Using an electric mixer (or food processor in my case), mix banana, eggs and milk together.

  4. Add wet ingredients to dry and mix together with an electric mixer.

  5. Spoon batter into muffin tray and fill about 3/4 full.

  6. Mix melted coconut oil, cinnamon and maple syrup together and drizzle about 1/4 tsp. mixture over each muffin and swirl with a tooth pick (you should have some of this mixture left over).

  7. Bake muffins for 20-25 minutes and drizzle remaining coconut oil mixture over muffins and let bake for the last 5 minutes.

Nutrition information (1 muffin):

75 calories, 8g carbohydrates, 1g fiber, 3g protein, 4g fat, 5g sugar

Contact ThriveRD for more fun Fall recipes that won't derail your diet!



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