I perfected Almond Flour Banana Blueberry Muffins using just a handful of pantry staples, making them an effortless option for healthy meal prep.
I’m weirdly proud of these Almond Flour Banana Blueberry Muffins, they feel like a little experiment that actually paid off. Using mashed ripe bananas and handfuls of fresh or frozen blueberries gives them a gappy, almost chewy crumb that surprises people who expect dense paleo stuff.
I keep calling them Gluten Free Banana Blueberry Muffins when I post pics, but honestly they slide into the Paleo Blueberry Banana Muffins category too, depends how picky you are. If you like breakfasts that pack well for work and taste way better than they look, you might want to try these, just saying.
Ingredients
- Blanched almond flour gives nutty flavour and protein rich, low carb, it’s quite filling.
- Ripe bananas add natural sweetness, potassium, fiber and moistness, they sweeten without refined sugar.
- Eggs bring protein and richness, help bind ingredients and give a tender crumb.
- Blueberries give antioxidants, vitamin C and juicy bursts of tart-sweet flavor throughout.
- Coconut oil adds gentle coconut flavor and stable baking fat for extra moistness.
- Pure maple syrup gives warm sweetness, some minerals, less processed than white sugar.
- Apple cider vinegar gives bright tang that balances sweetness and can mellow almond notes.
Ingredient Quantities
- 2 1/2 cups blanched almond flour, packed (about 260 g)
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp fine sea salt
- 1 tsp ground cinnamon (optional)
- 2 large ripe bananas, mashed (about 1 to 1 1/4 cups)
- 3 large eggs room temp
- 1/4 cup pure maple syrup or honey
- 1/4 cup melted coconut oil cooled slightly
- 1 tsp vanilla extract
- 1 tbsp apple cider vinegar or lemon juice
- 1 cup fresh or frozen blueberries (about 150 g)
How to Make this
1. Preheat oven to 350 F (175 C) and either line a 12 cup muffin tin with liners or grease the cups well so muffins wont stick.
2. In a large bowl whisk together 2 1/2 cups blanched almond flour packed, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp fine sea salt and 1 tsp ground cinnamon if using.
3. In another bowl mash 2 large ripe bananas until mostly smooth then whisk in 3 large eggs room temp, 1/4 cup pure maple syrup or honey, 1/4 cup melted coconut oil cooled slightly, 1 tsp vanilla extract and 1 tbsp apple cider vinegar or lemon juice. Make sure the oil is not hot or it will cook the eggs.
4. Pour the wet mix into the dry and stir gently until just combined. The batter will be thick and slightly lumpy, dont overmix or the muffins will be dense.
5. If using frozen blueberries toss them with a teaspoon of almond flour so they wont sink and bleed, then gently fold in 1 cup fresh or frozen blueberries about 150 g.
6. Scoop batter into the prepared muffin cups filling each about 3/4 full; a medium ice cream scoop works great for even muffins. This should make about 12 muffins.
7. Bake on the middle rack for 20 to 25 minutes until tops are golden and a toothpick inserted in the center comes out clean or with a few moist crumbs. Ovens vary so start checking at 18 minutes.
8. Let muffins cool in the pan for 10 minutes so they set, then transfer to a wire rack to cool more; theyll finish firming up as they cool.
9. Store cooled muffins in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently in the microwave or in a warm oven before serving.
Equipment Needed
1. 12-cup muffin tin (lined with paper liners or greased well)
2. Large mixing bowl and a medium mixing bowl
3. Measuring cups and spoons, kitchen scale if you want more precision
4. Whisk and rubber spatula, wooden spoon handy too
5. Fork or potato masher for mashing the bananas
6. Ice cream scoop or big tablespoon for even portions
7. Wire cooling rack and a toothpick to check doneness
8. Oven mitts and a baking sheet to catch any drips or spills
FAQ
Almond Flour Banana Blueberry Muffins Recipe Substitutions and Variations
- Blanched almond flour → Almond meal (same weight, about 260 g). It’s coarser so muffins might be a bit denser and more textured, but works 1:1.
- Eggs → Flax or chia “eggs”: for each egg mix 1 tbsp ground flax or chia with 3 tbsp water, let sit 5 minutes. Gives structure and works well in muffins.
- Pure maple syrup or honey → Packed brown sugar or coconut sugar (use 1:1 by volume, so 1/4 cup). Because it’s not liquid, add about 1–2 tbsp extra mashed banana or a splash more melted oil to keep the muffins moist.
- Melted coconut oil → Melted butter or neutral oil (canola, avocado) in equal amount (1/4 cup). Butter adds richer flavor, neutral oil keeps it lighter.
Pro Tips
1) Weigh the almond flour dont trust cup measures. Scoop and pack cups can vary a lot, a small scale makes these muffins way more consistent. If the batter looks too wet add one tablespoon of flour at a time until it holds its shape.
2) Use very ripe bananas they add sweetness and moisture. If yours are only kinda ripe pop them in the microwave for 20 to 30 seconds to soften and bring out sugars. If your bananas are extra juicy reduce any extra liquid a little, otherwise the muffins can turn out gummy.
3) Make sure the coconut oil is cool and the eggs are at room temp or the wet mix wont blend smoothly. Whisk the wet stuff well, then fold into the dry just until combined. Let the batter rest 5 minutes so the almond flour can absorb moisture, that makes them less dense.
4) For blueberries toss frozen ones in a spoonful of almond flour and fold very gently so they dont sink and bleed. Reserve a few berries to press on top of each muffin for prettier tops. Also use an oven thermometer and start checking for doneness a bit early, ovens lie and almond flour bakes faster than wheat.
Almond Flour Banana Blueberry Muffins Recipe
I perfected Almond Flour Banana Blueberry Muffins using just a handful of pantry staples, making them an effortless option for healthy meal prep.
12
servings
228
kcal
Equipment: 1. 12-cup muffin tin (lined with paper liners or greased well)
2. Large mixing bowl and a medium mixing bowl
3. Measuring cups and spoons, kitchen scale if you want more precision
4. Whisk and rubber spatula, wooden spoon handy too
5. Fork or potato masher for mashing the bananas
6. Ice cream scoop or big tablespoon for even portions
7. Wire cooling rack and a toothpick to check doneness
8. Oven mitts and a baking sheet to catch any drips or spills
Ingredients
-
2 1/2 cups blanched almond flour, packed (about 260 g)
-
1 tsp baking powder
-
1/2 tsp baking soda
-
1/4 tsp fine sea salt
-
1 tsp ground cinnamon (optional)
-
2 large ripe bananas, mashed (about 1 to 1 1/4 cups)
-
3 large eggs room temp
-
1/4 cup pure maple syrup or honey
-
1/4 cup melted coconut oil cooled slightly
-
1 tsp vanilla extract
-
1 tbsp apple cider vinegar or lemon juice
-
1 cup fresh or frozen blueberries (about 150 g)
Directions
- Preheat oven to 350 F (175 C) and either line a 12 cup muffin tin with liners or grease the cups well so muffins wont stick.
- In a large bowl whisk together 2 1/2 cups blanched almond flour packed, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp fine sea salt and 1 tsp ground cinnamon if using.
- In another bowl mash 2 large ripe bananas until mostly smooth then whisk in 3 large eggs room temp, 1/4 cup pure maple syrup or honey, 1/4 cup melted coconut oil cooled slightly, 1 tsp vanilla extract and 1 tbsp apple cider vinegar or lemon juice. Make sure the oil is not hot or it will cook the eggs.
- Pour the wet mix into the dry and stir gently until just combined. The batter will be thick and slightly lumpy, dont overmix or the muffins will be dense.
- If using frozen blueberries toss them with a teaspoon of almond flour so they wont sink and bleed, then gently fold in 1 cup fresh or frozen blueberries about 150 g.
- Scoop batter into the prepared muffin cups filling each about 3/4 full; a medium ice cream scoop works great for even muffins. This should make about 12 muffins.
- Bake on the middle rack for 20 to 25 minutes until tops are golden and a toothpick inserted in the center comes out clean or with a few moist crumbs. Ovens vary so start checking at 18 minutes.
- Let muffins cool in the pan for 10 minutes so they set, then transfer to a wire rack to cool more; theyll finish firming up as they cool.
- Store cooled muffins in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently in the microwave or in a warm oven before serving.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 77g
- Total number of serves: 12
- Calories: 228kcal
- Fat: 16.71g
- Saturated Fat: 4.97g
- Trans Fat: 0.02g
- Polyunsaturated: 2.85g
- Monounsaturated: 7.44g
- Cholesterol: 46.5mg
- Sodium: 161mg
- Potassium: 250mg
- Carbohydrates: 12.02g
- Fiber: 3.42g
- Sugar: 7.85g
- Protein: 6.44g
- Vitamin A: 42IU
- Vitamin C: 3mg
- Calcium: 65mg
- Iron: 1mg
