There is nothing quite like the smell of fresh baking filling the kitchen, especially when it involves using up those spotty bananas sitting on the counter. These Paleo Banana Muffins are my absolute favorite solution for a healthy, grab-and-go breakfast. Made with nutrient-dense almond meal and crunchy pecans, they are incredibly moist, naturally sweetened with applesauce, and completely grain-free. Trust me, you won’t believe how easy it is to whip up a batch of these guilt-free treats!
Ingredients
- Oil, for greasing the muffin tin
- 1.5 cups (5.3 oz / 150g) almond meal
- 0.5 cup (2 oz / 55g) chopped pecans
- 1 tsp. ground cinnamon
- 1.5 tsp. baking soda
- 0.25 tsp. ground nutmeg
- 2 large eggs
- 3 ripe bananas, mashed (approx. 10.5 oz / 300g)
- 0.25 cup (2.1 oz / 60g) applesauce (no sugar added)
- 1 tsp. vanilla extract
Instructions
- Preheat the oven to 350°F (175°C) and grease the wells of a 12-cup muffin tin with oil.
- Mix the 1.5 cups (5.3 oz / 150g) almond meal, 0.5 cup (2 oz / 55g) chopped pecans, 1 tsp. cinnamon, 1.5 tsp. baking soda, and 0.25 tsp. nutmeg in a medium-size mixing bowl.
- Whisk the 2 large eggs in a separate medium-size bowl, then stir in the mashed bananas, 0.25 cup (2.1 oz / 60g) applesauce, and 1 tsp. vanilla extract until just combined.
- Fold the dry ingredients into the wet ingredients, being careful not to overmix, and then spoon the batter evenly into the wells of the greased muffin tin.
- Bake for 15 to 20 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.
Notes:
- Loaf Variation: You can also make a loaf of banana bread by pouring the batter into a greased 9 x 5 x 3-inch loaf pan. Just bake for about 10 to 20 minutes longer than the muffins, or until a toothpick inserted into the center comes out clean.
- Nut Variation: Walnuts are also a nice option if you prefer them over pecans.
Nutritional Information
- Serving Size: 1 Muffin (based on 12 servings)
- Calories: 165 kcal
- Total Fat: 12g
- Total Carbohydrates: 12g
- Protein: 5g
Pro Tips for Best Results
- Use Extra Ripe Bananas: For the best sweetness and moisture, ensure your bananas are heavily spotted or even turning brown. The darker the banana, the higher the natural sugar content, which is crucial since we are only using a small amount of applesauce as a sweetener.
- Don’t Overmix the Batter: When combining the wet and dry ingredients, mix only until the flour disappears. Even though there is no gluten, overworking almond meal batter can lead to a heavy, dense texture rather than a fluffy muffin.
- Let Them Cool Completely: Almond meal baked goods are much more fragile than those made with wheat flour when they are hot. Let the muffins cool in the pan for 5–10 minutes, then transfer them to a wire rack to cool completely before eating to prevent them from crumbling.
- Measure by Weight: Since nut flours can be easily packed down or aerated depending on the brand, using a kitchen scale (grams/ounces) is the most accurate way to ensure your ratio of dry to wet ingredients is perfect.
Frequently Asked Questions (FAQ)
Can I use almond flour instead of almond meal? Yes, you can substitute almond flour for almond meal in a 1:1 ratio. Almond flour is made from blanched almonds (skin removed) and is finer, resulting in a lighter, fluffier muffin. Almond meal includes the skins and has a coarser texture, giving the muffins a more rustic, hearty feel.
How should I store these Paleo muffins? Because these muffins are very moist and contain fresh fruit, they are best stored in an airtight container in the refrigerator for up to 5 days. If left on the counter in warm weather, they may spoil faster than traditional flour muffins.
Can I make this recipe vegan? Yes, you can make these muffins vegan by swapping the eggs for “flax eggs.” To replace 2 eggs, mix 2 tablespoons of ground flaxseed meal with 6 tablespoons of water and let it sit for 5 minutes until it gels. The texture will be slightly denser, but they will still hold together well.
Can I freeze these muffins? Absolutely. These freeze very well. Wrap each muffin individually in plastic wrap or place them in a freezer-safe bag. They will keep in the freezer for up to 3 months. Thaw them at room temperature or warm them in the microwave for 20 seconds before eating.
These Paleo Banana Muffins are truly a game-changer for anyone looking for a wholesome, satisfying breakfast or a guilt-free snack. Whether you are meal-prepping for a busy week or just looking to use up those ripe bananas, this recipe delivers on both flavor and nutrition without the sugar crash. I would love to hear how yours turned out—did you stick with pecans or try the walnut variation? Leave a comment below, and if you enjoyed them, please don’t forget to rate the recipe!
