Yes, you can still have bananas on keto. These keto banana muffins prove it—real banana flavor, walnut crunch, and just 6g net carbs per muffin. The secret? Banana extract does the heavy lifting while a small amount of real banana adds moisture without the carb bomb.
⏱️ Keto Banana Muffins Quick Stats
✓ Low-Carb
✓ Diabetic-Friendly
✓ Gluten-Free
🌿 Why This Keto Banana Muffins Recipe Works for Keto
Only 6g Net Carbs: Traditional banana muffins pack 25-30g of carbs per muffin. By using almond flour and limiting the real banana, we’ve cut carbs by over 75% while keeping authentic flavor.
The Banana Extract Trick: Pure banana extract delivers intense banana flavor without a single carb. Combined with just 1/4 cup of mashed banana for the entire batch, you get the real deal without the blood sugar spike.
Heart-Healthy Walnuts: Walnuts add satisfying crunch plus omega-3 fatty acids that support heart health—important for anyone managing blood sugar levels. They also add 4g of protein per serving.
Protein-Rich Base: Almond flour provides 7g of protein per muffin, helping you stay full longer and preventing the energy crash that comes from high-carb baked goods.
No Hidden Sugars: We use monk fruit sweetener that has zero glycemic impact. No maltodextrin, no dextrose—just clean sweetness your body won’t even notice.
Traditional Banana Muffins vs. Keto Version
| Nutrient | Traditional | Keto Version | Difference |
|---|---|---|---|
| Net Carbs | 28g | 6g | -22g (79%) |
| Sugar | 18g | 2g | -16g (89%) |
| Protein | 3g | 7g | +4g (133%) |
| Fiber | 1g | 2g | +1g (100%) |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
Keto Banana Nut Muffins
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.
- In a large bowl, whisk together the almond flour, sweetener, baking powder, cinnamon, nutmeg, and salt.
- In a medium bowl, mash the banana with a fork until smooth. Add the eggs and whisk to combine. Stir in the melted butter, vanilla extract, and banana extract if using.
- Pour the wet ingredients into the dry ingredients and stir until just combined.
- Fold in the chopped walnuts, reserving a few pieces for topping.
- Divide the batter evenly among the 12 muffin cups. Top each with a few walnut pieces.
- Bake for 20-22 minutes, until the tops are golden and a toothpick comes out clean.
- Let muffins cool in the pan for 10 minutes before transferring to a wire rack.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Chef’s Tips for Perfect Keto Banana Muffins
Use Very Ripe Banana: That spotted, almost-too-ripe banana you’ve been ignoring? Perfect. The riper the banana, the more intense the flavor—meaning you need less of it to get that classic banana bread taste.
Don’t Skip the Extract: Banana extract is your secret weapon. It amplifies the banana flavor without adding carbs. Find it in the baking aisle near vanilla extract, or order online for the best selection.
Toast Your Walnuts: Five minutes in a dry skillet transforms walnuts from okay to incredible. The toasting brings out their natural oils and adds a deeper, nuttier flavor that complements the banana beautifully.
Room Temperature Eggs: Cold eggs can make almond flour batter dense and gummy. Set your eggs out 30 minutes before baking, or place them in warm water for 5 minutes if you’re in a hurry.
The Rest Period: Let your batter sit for 5 minutes before scooping into muffin tins. This gives the almond flour time to absorb moisture, resulting in a lighter, more tender crumb.
📦 Keto Banana Muffins Storage & Serving Suggestions
Refrigerator Storage: Store in an airtight container for up to 5 days. The flavor actually improves after a day as the banana flavor deepens. Bring to room temperature before eating, or microwave for 15 seconds.
Freezer Storage: Wrap individual muffins in plastic wrap, then store in a freezer bag for up to 3 months. Thaw overnight in the refrigerator or microwave for 30-40 seconds from frozen.
Meal Prep Strategy: Bake a double batch on Sunday. Keep half in the fridge for the week, freeze the other half for the following week. Grab-and-go breakfast solved.
Pack for Work: These muffins travel beautifully. Pair with a hard-boiled egg and some berries for a complete, blood sugar-friendly breakfast that won’t leave crumbs on your keyboard.
Complete the Meal: Serve warm with a pat of butter and your morning coffee. For a more substantial breakfast, pair with our other keto breakfast favorites or crumble over Greek yogurt.
Keto Banana Nut Muffins FAQs
Can you eat bananas on keto?
While whole bananas are too high in carbs for strict keto, you can enjoy banana flavor! This recipe uses banana extract plus a small amount of real banana to deliver authentic taste while keeping net carbs at just 6g per muffin.
Are banana muffins good for diabetics?
These keto banana muffins are excellent for diabetics because they use almond flour instead of wheat flour and contain minimal real banana. At 6g net carbs per muffin, they’re much gentler on blood sugar than traditional banana muffins which can have 25-30g carbs.
What does banana extract do in keto baking?
Banana extract provides intense banana flavor without adding carbs. Combined with a small amount of real mashed banana, it creates authentic banana taste while keeping the recipe keto-friendly. Look for pure banana extract without added sugar.
Can I substitute pecans for walnuts in these muffins?
Absolutely! Pecans work perfectly and have a similar carb count to walnuts. Both nuts add healthy fats and crunch. You can also try chopped macadamia nuts for a buttery flavor, or omit nuts entirely if you prefer.
🍽️ You Might Also Like
Berry-packed, 4g net carbs
Double chocolate indulgence
Complete muffin guide
Full collection
Missing banana bread on keto? These muffins are your answer. The combination of real banana, banana extract, and toasted walnuts creates something that tastes like a cheat but fits perfectly into your macros. Batch-bake on the weekend, and you’ve got breakfast covered all week.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
