Banana Nut Muffins



PREP TIME: 10 minutes

COOK TIME: 25 minutes


Ever since my sons were young, I’ve made muffins for them—for breakfast and after-school treats. Although bananas are high in carbs, banana extract brings all the flavor of ripe banana without any sugar! I prefer LorAnn’s Banana Bakery Emulsion.

2½ cups finely milled almond flour, sifted

1 teaspoon ground cinnamon

½ teaspoon baking soda

¼ teaspoon kosher salt

2 large eggs, at room temperature

4 ounces (about ½ cup) full-fat sour cream

½ cup sugar-free maple syrup, plus  2 tablespoons

1½ teaspoons banana extract

⅓ cup chopped walnuts, plus 2 tablespoons

1 tablespoon melted unsalted butter


1. Preheat the oven to 325°F. Line a standard 12-cup muffin tin with paper liners.

2. In a large bowl, whisk the almond flour, cinnamon, baking soda, and salt to blend.

3. In another large bowl using an electric handheld mixer on medium speed or a spoon, combine the eggs, sour cream, ½ cup of maple syrup, and the banana extract. Slowly pour the wet mixture into the dry mixture and thoroughly combine. Fold in ⅓ cup of walnuts. Divide the batter evenly among the prepared muffin cups.

4. Bake for 20 to 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Transfer to a wire rack to cool.

5. In a small bowl, stir together the remaining 2 tablespoons of maple syrup, 2 tablespoons of walnuts, and the melted butter.

6. When the muffins are cool enough to handle, spoon the walnut mixture evenly on top of each muffin and serve immediately.

7. Refrigerate leftovers in an airtight container for up to 5 days, or freeze for up to 2 months.


Per Serving (1 muffin):

Calories: 224;

Total Fat: 18g;

Total Carbohydrates: 12g;

Net Carbs: 4g;

Fiber: 8g;

Protein: 7g;

Sugar Alcohol: 0g



Fat: 69%;

Protein: 11%;


Carbs: 20%





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