Banana sweetened coconut flour muffins

18 Apr

I was putting together some leftovers for a friend and wanted to include an extra “treat.” My criteria: use coconut flour (because I was out of almond flour!) and use only fruit as a sweetener.  I put together this simple muffin and my friend said they were “rich and delicious.” We all second that, kids included!

  • 2 very ripe large bananas, mashed
  • 6 eggs
  • 1 Tbsp pure vanilla extract
  • 4 Tbsp coconut oil, melted
  • 1/2 cup coconut flour, sifted
  • 1/2 tsp baking soda
  • 1/2 tsp sea salt
  • 1 tsp cinnamon
  • 1/2 cup finely chopped or ground pecans (optional–or replace with nut of your choice!)

Preheat oven to 350. Mash bananas, whisk in eggs, vanilla, and melted coconut oil in large bowl. In separate small bowl, mix coconut flour, baking soda, salt and cinnamon. Add dry ingredients to wet ingredients and stir until you achieve a relatively smooth batter. Stir in nuts. Let batter sit while you either generously spray your muffin pan or line with paper muffin cups. I love this spray for convenience, but alternatively I use a plastic baggie like a glove to grease pans with coconut oil. Fill muffin cups 3/4 full and bake for approximately 20 minutes until golden brown. Makes 12 delicious, fruit sweetened muffins packed with fiber and protein!

**Update: Recipe also makes yummy pancakes! Follow same directions for batter. Spoon small circles on griddle pan, spread out slightly.  Cook for 1-2 minutes per side and you have yummy, fruit sweetened pancakes packed with fiber and protein!

      

Enjoy,

Heather

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15 Responses to “Banana sweetened coconut flour muffins”

  1. Kimberly Kemmserer April 18, 2012 at 7:23 am #

    These sound delicious. I think i have to try them.

  2. Lori June 11, 2012 at 11:35 am #

    is there any way to find out the carbs in these recipes? my son and husband are both type 1 diabetics and I can’t cook for them, unless I know the carb count???? thanks!

  3. the PRIME pursuit June 12, 2012 at 10:07 am #

    http://caloriecount.about.com/cc/recipe_analysis.php

    When I plugged it into this website’s calculator, I got 152 calories, 10.7 fat, 8.9g carbohydrates, 2.8g fiber, 3.6g sugar, and 4.4g protein.

  4. Sima Apfelman July 3, 2012 at 2:40 pm #

    Great recipe, yum! Here’s my place where I get my coconut flour, cheapest place anywhere! http://www.digestivewellness.com/itempage-1525-24-11-1754.html

  5. the PRIME pursuit July 31, 2012 at 9:37 pm #

    Just made an update to this post:

    Use this same recipe for pancakes, they come out super tasty and great for weekend mornings! I love when possibilities are endless!

    Best,
    Heather

  6. Amy Roberts October 31, 2012 at 10:54 am #

    These were amazing!!! My 2 sons (3 and 1) LOVED them!!

  7. Heather August 22, 2013 at 10:24 pm #

    I have almond flour but not coconut! Would that work??

    • the PRIME pursuit August 22, 2013 at 11:02 pm #

      Hi Heather! Coconut flour and almond flour aren’t interchangeable in recipes without altering the content of the other ingredients. Coconut flour is used in smaller quantities and requires more liquids. You could try 2.5 cups almond flour and cut the eggs down to two. Let us know how they turn out if you try them! Thanks for reading!

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