Almond Flour Banana Muffins

2 Banana muffins and sliced strawberries on a white plate, next to a cup of coffee in a black mug

These delicious almond banana muffins are packed with protein to help balance blood sugars. They’re also a good source of fiber and heart-healthy fats to help keep you full until lunchtime.

Muffins and Blood Sugar

I love baked goods in the morning, but sometimes it can be tricky to keep blood sugars in range when they’re the main (or only) thing on the menu. Here are a few ways this muffin recipe can help balance blood sugars, compared to other muffins:

  • Protein powder helps slow down the digestion of carbohydrates and can help prevent blood sugar spikes.
  • Almond butter is rich in heart-healthy fats that also slows down the digestion of carbohydrates to help prevent blood sugar spikes.
  • Ripe bananas add natural sweetness and flavor to the muffins, so there’s no need for added sugars.
  • Almond flour is used instead of wheat flour. Almond flour is low in carbohydrates, making these muffins a lower-carbohydrate option.


  • 4 ripe bananas (black)
  • 3 large eggs
  • 1/2 cup vanilla almond butter
  • 1.75 cup almond flour
  • 1.5 scoops protein powder
  • 1/2 tsp baking powder
  • 1 tsp baking soda

Bananas – Bananas give sweetness and flavor to the muffins. You want the bananas to be over-ripe, or dark brown/black in color. I let my bananas sit on the countertop for a little over a week to get them to the right ripeness.

Eggs – Eggs give the muffins structure, especially since this is a gluten-free recipe. I used large eggs.

Almond Butter – Almond butter adds flavor and heart-healthy fats to these muffins. I used Justin’s Vanilla Almond Butter to add some vanilla flavor. 

Almond Flour – Almond flour is made by grinding almonds into a fine powder. It is low in carbohydrates, and acts as a great substitute for wheat flour in this recipe. It also enhances the nutty flavor of the muffins.

Protein Powder – Protein powder adds a lot of protein to these muffins. I used vanilla Optimum Nutrition 100% Whey Protein Powder in this recipe to also add some extra vanilla flavor.

Baking Powder and Baking Soda – these ingredients help the muffins to rise.


Nutrition Information

Recipe makes 12 muffins. Each muffin has approximately: 

  • 225 calories
  • 15 grams of carbohydrates
  • 4 grams of fiber
  • 10 grams of protein

They’re also a good source of potassium, monounsaturated fats, and vitamin E. This is a gluten-free recipe for those of you with sensitivities or Celiac disease.



1. Preheat oven to 350 degrees F

2. Mix peeled bananas, eggs, and almond butter together until mostly smooth

4 black bananas on the countertop next to Kitchenaide mixer
Eggs and bananas being mixed in KitchenAid mixer

3. In a separate bowl, mix almond flour, baking powder, baking soda, and protein powder together.

Almond butter and whey protein powder next to an orange mixing bowl filled with almond flour, baking soda, and baking powder

4. Add flour mix into banana mix and combine

5. Fill muffin tins and bake for 15-20 minutes

Muffin batter scooped into muffin tin with liners
Tin of 12 baked muffins

Enjoy a delicious muffin while they’re warm, or store in an airtight container for breakfast tomorrow! 

Pyrex dish with 9 muffins

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