• Bert

Almond Flour Banana Muffins

Updated: Dec 14, 2020

These muffins are gluten and dairy-free, and DELICIOUS. Preheat oven to 350 and oil up the muffin tins in preparation. Alternate - use dark chocolate chips instead of cocoa nibs if you like. TIP: freeze your overripe bananas for future use in this recipe.


Recipe adapted from ifoodreal.com.


We ended up with a lot of leftover almond meal once I learned how to make almond milk. You can substitute the almond meal for the almond flour below, all or part. Toss the leftover almond meal in the freezer until you are ready to make these tasty muffins or add them to a smoothy.


Directions & Ingredients

Makes 12 muffins


~ 1 Tablespoon coconut oil (to greese the pan)

3 ripe bananas (with some brown streaks)

3 large eggs

1 teaspoon vanilla

1 teaspoon ground cinnamon

1/2 teaspoon ground clove

1/4 teaspoon ground nutmeg

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

3 cups almond flour and almond meal

1/4 cup cocoa nibs

1 cup chopped pecans


  1. Grease muffin tin with coconut oil

  2. Combine the almond meal, from making the almond milk, and the almond flour for your total quantity. Add to food processor and process just enough to combine. You might need to scrape and process a couple of times to blend well.

  3. Add the cocoa nibs and pecans; stir with spatula to blend.

  4. I use a 2-tablespoon scoop to equally fill the muffin tins. Once filled, moisten your fingertips and smooth out the surface of each muffin. You could top each muffin with a bit of cocoa nibs and pecans for a prettier presentation. Bake for 30 minutes or until toothpick comes out moist but lean. Let cool before removing.


Western Nutritional Information (per serving)


Calories 295

Protein. 8.9 g

Carbs 15.1 g

Sugar 5.1 g

Fiber (dietary) 5.3 g

Fat. 24.3 g

Saturated Fat 3.8 g

Monounsaturated Fat 4.2 g

Polyunsaturated Fat 2.1 g

Trans Fat 0 g

Other: Good source of vitamins B1 (Thiamin), B2 (riboflavin), B5 (pantothenic acid), B6, B12, choline, folate, A, C, D, and E, and calcium, copper, iron, magnesium, manganese, phosphorous, potassium, selenium, and zinc.

Source: chronometer.com


Traditional Chinese Medicine (Energetics) Nutritional Information


Strengthens and nourishes the Qi and Jing (your energy and essence) and promotes circulation Qi and Blood. The nuts act to resolve phlegm and drain water; they also nourish the Lungs and Spleen which provides overall body nourishment. Source: TCM information based on Leggett, Helping Ourselves and Wood, The New Whole Foods Encyclopedia.


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