Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Banana Muffins Recipe
• Ingredients & Substitutions
• How To Make Keto Banana Muffins
• My Recipe Tips
• Recipe Variations
• More Keto Muffin Recipes
• Keto Banana Muffins Recipe card
• Recipe Reviews

I get asked all the time—can you turn my keto banana bread into muffins? Or switch up the flavor of my keto blueberry muffins ? The answer is yes to both… and that’s exactly how these keto banana muffins were born! If you’ve been missing bakery-style banana muffins or just craving that cozy banana flavor on keto, these are the perfect fix. They’re soft, lightly sweet, gluten free, and come together fast. You’d never guess there’s no actual banana in them. Grab your mixing bowl, and make a batch with me!

Why You Need My Keto Banana Muffins Recipe

• Real banana flavor – Most banana muffins recipes rely on real bananas (which aren’t low carb), but thanks to the same secret ingredient I use in my sugar-free banana pudding , you’d never know there’s none in here. If you do want to use real banana, check out my healthy banana muffins instead!
• Soft, fluffy, and nutty – These muffins are super light and tender, with a hint of crunch from the walnuts. They honestly taste like they came from a bakery — just without the carbs.
• Easy, everyday ingredients – You don’t need anything fancy to make these. Just almond flour, allulose, and a few pantry staples — I always have everything on hand.
• Perfect for breakfast or snacking – I love making a batch at the start of the week. They’re great with bulletproof coffee in the morning or as a quick bite when I’m running around with the kids.

Ingredients & Substitutions

Here I explain the best ingredients for my sugar-free banana muffins recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Almond Flour – For that true bakery-style texture, I always use my Wholesome Yum Blanched Almond Flour — it’s super fine, so no gritty muffins here. Almond meal makes them grainy, and coconut flour would dry them out (plus you’d need a bunch of tweaks). If you’re avoiding almonds, try my coconut flour muffin recipe instead (just swap the blueberries for banana extract).
• Wholesome Yum Granulated Allulose – I’ve tried other sweeteners, but allulose (or monk fruit sweetener ) gives the best texture — super moist and soft. Erythritol ones can make the muffins a little dry or dense. If you’re swapping it out, just use my sweetener conversion calculator to get the right amount!
• Baking Powder – Helps the keto banana muffins rise and get nice and fluffy!
• Unsalted Butter – I use melted butter for that rich flavor, but if you need a dairy-free option, coconut oil or buttered-flavored coconut oil work great too.
• Almond Milk – I usually use my homemade almond milk , but store-bought works just fine too — just make sure it’s unsweetened!
• Eggs – These hold everything together and give the muffins that soft, airy texture. Flax eggs can work as a swap if you need them egg-free!
• My Secret Ingredient – Just a splash of banana extract gives these muffins that classic banana flavor… without actually using bananas! You could also add a little vanilla extract to round out the flavor even more.
• Walnuts – I love the crunch and nutty flavor they add, but if you’re not a walnut fan, pecans or chopped almonds would work just as well.
• Sea Salt

How To Make Keto Banana Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix dry ingredients. In a large bowl, mix together the almond flour, sweetener, baking powder, and a pinch of salt.
2. Add wet ingredients. Pour in the melted butter, almond milk, eggs, and banana extract. Stir until everything’s smooth, then fold in most of the chopped walnuts.

1. Fill muffin tin. Scoop the batter into the lined muffin pan , dividing it up evenly. I like to press a few extra walnuts on top for a little crunch.
2. Bake. Place your keto banana muffins in the oven and bake until the tops are golden and a toothpick comes out clean. Let them cool a bit before diving in!

My Recipe Tips

• I recommend muffin liners . You could bake these straight in the pan, but liners make cleanup easier and keep the muffins from sticking.
• For taller, bakery-style muffins, we’re making 10 instead of the usual 12. You can stretch the batter to 12 to cut back on carbs or calories, but you’ll get smaller tops. I just leave two of the muffin cups empty — this is the pan I use .
• Don’t pack the almond flour. Just scoop it into the measuring cup and level it off — no pressing it down! That way your muffins stay light and fluffy, not dense or dry.
• Make sure your eggs are at room temp. If they’re too cold, they’ll cause the melted butter to clump up. I usually just set them out while I prep everything else.
• Once the wet and dry ingredients are combined, don’t overmix. The batter should be thick but slightly scoopable, not dry or crumbly. Overmixing can make them dense.
• Want them sweeter? These keto banana nut muffins are mildly sweet (how I like them!), but you can bump it up to 3/4 cup sweetener if you prefer a little more sweetness.
• Ovens can vary, so I always check doneness with a toothpick. If it comes out clean (or with just a few crumbs), you’re good to go.
• Cool on a cooling rack, not in the pan. Leaving them in the muffin tin traps steam and can make the bottoms soggy — and no one wants that.

Recipe Variations

Want to mix things up a bit? Try one of these fun banana muffin variations — they’re all super easy and just as tasty as the original:

• Chocolate Chip – Stir in some sugar-free dark chocolate chips for a rich, banana-chocolate combo. My kids go crazy for this one!
• Cinnamon Banana Muffins – Add about 1 to 2 teaspoons of ground cinnamon to the dry ingredients for a warm, spiced flavor (or try my keto cinnamon muffins ). I do this sometimes when I want them to feel a little more like fall!
• Toasted Coconut – Add shredded coconut to the batter or sprinkle on top for a tropical twist and light, toasty crunch.

More Keto Muffin Recipes

Love these keto banana muffins? Here are a few more keto muffin recipes I think you’ll love just as much:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Granulated Allulose (these are mildly sweet; use 3/4 cup for sweeter muffins) ▢
• 1 1/2 tsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 1/3 cup Unsalted butter (melted; or coconut oil for dairy-free) ▢
• 1/3 cup Unsweetened almond milk ▢
• 3 large Eggs (at room temperature) ▢
• 1 tsp Banana extract ▢
• 3/4 cup Walnuts (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 10 silicone or parchment paper muffin liners . (Use 12 for lower calories/carbs, or 10 for larger muffin tops.)
2. In a large bowl, stir together the almond flour, allulose, baking powder, and sea salt.
3. Stir in the melted butter, almond milk, eggs, and banana extract. Stir in 1/2 cup (58 grams) chopped walnuts.
4. Distribute the batter evenly among the muffin cups. Dot the tops with remaining walnuts.
5. Bake for about 20-25 minutes , until the top is golden and an inserted toothpick comes out clean.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you get perfectly fluffy muffins, golden tops, and just the right balance of sweetness every time.
• Store: Keep them in an airtight container—3–4 days in the pantry or up to a week in the fridge.
• Reheat: Warm them up in the oven or microwave for the best texture.
• Freeze: Freeze in a bag for a few months, then just thaw when you’re ready to eat!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Banana Muffins

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Banana Muffins

Soft, nutty, and just the right amount of sweet — these keto banana muffins taste like the real deal, but with way fewer carbs.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-banana-muffins-recipe/

Ingredients

• 2 1/2 cups Wholesome Yum Blanched Almond Flour
• 1/2 cup Wholesome Yum Granulated Allulose (these are mildly sweet; use 3/4 cup for sweeter muffins)
• 1 1/2 tsp Baking powder
• 1/4 tsp Sea salt
• 1/3 cup Unsalted butter (melted; or coconut oil for dairy-free)
• 1/3 cup Unsweetened almond milk
• 3 large Eggs (at room temperature)
• 1 tsp Banana extract
• 3/4 cup Walnuts (chopped)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 10 silicone or parchment paper muffin liners . (Use 12 for lower calories/carbs, or 10 for larger muffin tops.)
2. In a large bowl, stir together the almond flour, allulose, baking powder, and sea salt.
3. Stir in the melted butter, almond milk, eggs, and banana extract. Stir in 1/2 cup (58 grams) chopped walnuts.
4. Distribute the batter evenly among the muffin cups. Dot the tops with remaining walnuts.
5. Bake for about 20-25 minutes , until the top is golden and an inserted toothpick comes out clean.

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you get perfectly fluffy muffins, golden tops, and just the right balance of sweetness every time.
• Store: Keep them in an airtight container—3–4 days in the pantry or up to a week in the fridge.
• Reheat: Warm them up in the oven or microwave for the best texture.
• Freeze: Freeze in a bag for a few months, then just thaw when you’re ready to eat!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Banana Muffins Recipe
• Ingredients & Substitutions
• How To Make Keto Banana Muffins
• My Recipe Tips
• Recipe Variations
• More Keto Muffin Recipes
• Keto Banana Muffins Recipe card
• Recipe Reviews

I get asked all the time—can you turn my keto banana bread into muffins? Or switch up the flavor of my keto blueberry muffins ? The answer is yes to both… and that’s exactly how these keto banana muffins were born! If you’ve been missing bakery-style banana muffins or just craving that cozy banana flavor on keto, these are the perfect fix. They’re soft, lightly sweet, gluten free, and come together fast. You’d never guess there’s no actual banana in them. Grab your mixing bowl, and make a batch with me!

Why You Need My Keto Banana Muffins Recipe

• Real banana flavor – Most banana muffins recipes rely on real bananas (which aren’t low carb), but thanks to the same secret ingredient I use in my sugar-free banana pudding , you’d never know there’s none in here. If you do want to use real banana, check out my healthy banana muffins instead!
• Soft, fluffy, and nutty – These muffins are super light and tender, with a hint of crunch from the walnuts. They honestly taste like they came from a bakery — just without the carbs.
• Easy, everyday ingredients – You don’t need anything fancy to make these. Just almond flour, allulose, and a few pantry staples — I always have everything on hand.
• Perfect for breakfast or snacking – I love making a batch at the start of the week. They’re great with bulletproof coffee in the morning or as a quick bite when I’m running around with the kids.

Ingredients & Substitutions

Here I explain the best ingredients for my sugar-free banana muffins recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Almond Flour – For that true bakery-style texture, I always use my Wholesome Yum Blanched Almond Flour — it’s super fine, so no gritty muffins here. Almond meal makes them grainy, and coconut flour would dry them out (plus you’d need a bunch of tweaks). If you’re avoiding almonds, try my coconut flour muffin recipe instead (just swap the blueberries for banana extract).
• Wholesome Yum Granulated Allulose – I’ve tried other sweeteners, but allulose (or monk fruit sweetener ) gives the best texture — super moist and soft. Erythritol ones can make the muffins a little dry or dense. If you’re swapping it out, just use my sweetener conversion calculator to get the right amount!
• Baking Powder – Helps the keto banana muffins rise and get nice and fluffy!
• Unsalted Butter – I use melted butter for that rich flavor, but if you need a dairy-free option, coconut oil or buttered-flavored coconut oil work great too.
• Almond Milk – I usually use my homemade almond milk , but store-bought works just fine too — just make sure it’s unsweetened!
• Eggs – These hold everything together and give the muffins that soft, airy texture. Flax eggs can work as a swap if you need them egg-free!
• My Secret Ingredient – Just a splash of banana extract gives these muffins that classic banana flavor… without actually using bananas! You could also add a little vanilla extract to round out the flavor even more.
• Walnuts – I love the crunch and nutty flavor they add, but if you’re not a walnut fan, pecans or chopped almonds would work just as well.
• Sea Salt

How To Make Keto Banana Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix dry ingredients. In a large bowl, mix together the almond flour, sweetener, baking powder, and a pinch of salt.
2. Add wet ingredients. Pour in the melted butter, almond milk, eggs, and banana extract. Stir until everything’s smooth, then fold in most of the chopped walnuts.

1. Fill muffin tin. Scoop the batter into the lined muffin pan , dividing it up evenly. I like to press a few extra walnuts on top for a little crunch.
2. Bake. Place your keto banana muffins in the oven and bake until the tops are golden and a toothpick comes out clean. Let them cool a bit before diving in!

My Recipe Tips

• I recommend muffin liners . You could bake these straight in the pan, but liners make cleanup easier and keep the muffins from sticking.
• For taller, bakery-style muffins, we’re making 10 instead of the usual 12. You can stretch the batter to 12 to cut back on carbs or calories, but you’ll get smaller tops. I just leave two of the muffin cups empty — this is the pan I use .
• Don’t pack the almond flour. Just scoop it into the measuring cup and level it off — no pressing it down! That way your muffins stay light and fluffy, not dense or dry.
• Make sure your eggs are at room temp. If they’re too cold, they’ll cause the melted butter to clump up. I usually just set them out while I prep everything else.
• Once the wet and dry ingredients are combined, don’t overmix. The batter should be thick but slightly scoopable, not dry or crumbly. Overmixing can make them dense.
• Want them sweeter? These keto banana nut muffins are mildly sweet (how I like them!), but you can bump it up to 3/4 cup sweetener if you prefer a little more sweetness.
• Ovens can vary, so I always check doneness with a toothpick. If it comes out clean (or with just a few crumbs), you’re good to go.
• Cool on a cooling rack, not in the pan. Leaving them in the muffin tin traps steam and can make the bottoms soggy — and no one wants that.

Recipe Variations

Want to mix things up a bit? Try one of these fun banana muffin variations — they’re all super easy and just as tasty as the original:

• Chocolate Chip – Stir in some sugar-free dark chocolate chips for a rich, banana-chocolate combo. My kids go crazy for this one!
• Cinnamon Banana Muffins – Add about 1 to 2 teaspoons of ground cinnamon to the dry ingredients for a warm, spiced flavor (or try my keto cinnamon muffins ). I do this sometimes when I want them to feel a little more like fall!
• Toasted Coconut – Add shredded coconut to the batter or sprinkle on top for a tropical twist and light, toasty crunch.

More Keto Muffin Recipes

Love these keto banana muffins? Here are a few more keto muffin recipes I think you’ll love just as much:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Wholesome Yum Granulated Allulose (these are mildly sweet; use 3/4 cup for sweeter muffins) ▢
• 1 1/2 tsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 1/3 cup Unsalted butter (melted; or coconut oil for dairy-free) ▢
• 1/3 cup Unsweetened almond milk ▢
• 3 large Eggs (at room temperature) ▢
• 1 tsp Banana extract ▢
• 3/4 cup Walnuts (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line a muffin pan with 10 silicone or parchment paper muffin liners . (Use 12 for lower calories/carbs, or 10 for larger muffin tops.)
2. In a large bowl, stir together the almond flour, allulose, baking powder, and sea salt.
3. Stir in the melted butter, almond milk, eggs, and banana extract. Stir in 1/2 cup (58 grams) chopped walnuts.
4. Distribute the batter evenly among the muffin cups. Dot the tops with remaining walnuts.
5. Bake for about 20-25 minutes , until the top is golden and an inserted toothpick comes out clean.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you get perfectly fluffy muffins, golden tops, and just the right balance of sweetness every time.
• Store: Keep them in an airtight container—3–4 days in the pantry or up to a week in the fridge.
• Reheat: Warm them up in the oven or microwave for the best texture.
• Freeze: Freeze in a bag for a few months, then just thaw when you’re ready to eat!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Banana Muffins