High Protein Banana Muffins – Gluten Free, Sugar Free & Paleo

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Today, we’re diving into the world of high-protein banana muffins that are not only delicious but also gluten-free, sugar-free, and paleo-friendly. Whether you’re on a quest for a nutritious breakfast option, a satisfying snack, or a wholesome treat to satisfy your sweet tooth, these muffins have got you covered.

Angela of Grassfed Mama shares healthy tips for busy moms.
Angela of Grassfed Mama shares healthy tips for busy moms.

Banana muffins are a classic favorite, but we’re taking them to the next level by packing them with protein and ditching the gluten and refined sugars. Imagine sinking your teeth into a soft, moist muffin bursting with the natural sweetness of ripe bananas, complemented by hints of warm spices and a satisfying protein boost.

Join me on this culinary adventure as we explore how to whip up these mouthwatering treats in the comfort of your own kitchen. Get ready to enjoy the comforting aroma of freshly baked muffins wafting through your home and the satisfaction of nourishing your body with wholesome ingredients.

So, grab your mixing bowls, preheat your oven, and let’s embark on a delicious journey to muffin perfection together! Get ready to bake up a batch of high-protein banana muffins that will leave your taste buds singing and your soul satisfied. Let’s dive in!

Gluten Free & Paleo Banana Muffins (High Protein)

I’m not sure if this has happened in your kitchen or not. You buy a bunch of bananas and they disappear in one day. So you buy two bunches of bananas and they go untouched for a week!

This is the exact story that happens in my kitchen at least once a month which is why a healthy banana muffin recipe is so important to have handy! You can turn your over-ripe bananas into a delicious bake goodie that your kids will eat up – or you can freeze some to grab for later for school lunches.

Have you thought about how healthy bananas are?

Bananas aren’t just a tasty fruit; they’re also packed with nutrients that can benefit your health in numerous ways. Here’s a closer look at some of the fantastic health benefits of bananas:

  1. Rich in Nutrients: Bananas are loaded with essential vitamins and minerals, including vitamin C, vitamin B6, potassium, magnesium, and folate. These nutrients play crucial roles in supporting overall health and well-being.
  2. Excellent Source of Potassium: Potassium is an essential mineral that helps regulate blood pressure, maintain proper muscle and nerve function, and support heart health. Bananas are one of the best natural sources of potassium, making them an excellent choice for promoting cardiovascular health.
  3. Promotes Digestive Health: Bananas are rich in dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevent constipation, and support gut health by nourishing beneficial gut bacteria.
  4. Provides Energy: Bananas are a convenient and nutritious source of energy, thanks to their high carbohydrate content. They’re a perfect snack option for refueling your body and replenishing glycogen stores after a workout or whenever you need a quick energy boost.
  5. Supports Heart Health: The combination of potassium, fiber, and antioxidants found in bananas can help support heart health by reducing the risk of cardiovascular disease. Potassium helps regulate blood pressure, while fiber helps lower cholesterol levels and improve heart function.
  6. Boosts Mood and Mental Health: Bananas contain tryptophan, an amino acid that the body converts into serotonin, often referred to as the “feel-good” hormone. Consuming bananas may help boost mood, reduce stress, and promote relaxation and overall mental well-being.
  7. May Aid Weight Loss: Despite their sweet taste, bananas are relatively low in calories and fat and contain no cholesterol. The fiber content in bananas helps promote feelings of fullness and satiety, making them a satisfying snack choice that can aid in weight management when consumed as part of a balanced diet.

Incorporating bananas into your diet can be a delicious and nutritious way to support your overall health and well-being. Whether enjoyed on their own, blended into smoothies, or used in baked goods like our high-protein banana muffins, there’s no denying the fantastic health benefits that this humble fruit has to offer. So go ahead, indulge in nature’s perfect snack, and reap the rewards of banana goodness!

Can you make a Healthy Banana Muffin?

We already talked about how awesomely healthy our sweet banana is… but can you turn that into a healthy muffin your kids will love? Let me show you how with this recipe!

This High Protein Banana Muffin recipe is:

  • Gluten free.
  • Uses no artificial sweeteners (only natural!) 
  • High in protein. 
  • Paleo Friendly
  • Dairy Free

This healthy banana muffin recipe is great if you are wanting to eat less sugar and start eating more clean! If you are watching your carbs closely – I have another coconut flour bread recipe for you 

This healthy muffin recipe is sweetened with just bananas and a touch of honey to help preserve it. It’s great for kids and school lunches too! 



  • 4 large overripe bananas about 2 cups, mashed
  • 1/2 cup coconut oil
  • 1/2 cup creamy almond butter
  • 1 TBS organic honey 
  • 2 tsps vanilla extract
  • 4 eggs lightly beaten
  • 1/2 cup of coconut flour
  • 1/2 cup almond flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp sea salt
  • 1 tsp cinnamon


  1. Preheat oven to 350 degrees F. 
  2. Spray or grease muffin tins (makes about 24 muffins) Set aside.
  3. In a small bowl combine coconut flour, almond flour, baking powder, baking soda, salt and cinnamon).
  4. In a large, glass mixing bowl melt together coconut oil and almond butter (for about 1 minute on high), stir until combined.
  5. Add mashed banana, honey and vanilla extract and mix.
  6. Add eggs and stir until smooth.
  7. Add dry ingredients to wet ingredients and mix until completely combined.
  8. Pour batter into muffin tins and bake for 25-30 minutes, until top is set and a toothpick inserted in the center comes out clean.
  9. Let cool in the pan for 5 minutes before gently removing the muffins to a wire rack to cool.


More Healthy Baked Goodies

No Sugar Added Double Chocolate Banana Bread Recipe

Keto Cheesy Bread

Low Carb Chocolate Chip Pumpkin Bread

Low Carb Chocolate Chip Coconut Flour Bread

Gluten Free Banana Bread

Gluten Free Bread for One

Low Carb Cheese Stuffed Muffins

1 Minute Keto Chocolate Muffin in a Mug

Pumpkin Applesauce Muffins: Trim Healthy Mama E

 For more tips to ditch the sugar and more recipes, join my Mamas Getting Healthy community!

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Angela Parker
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