Almond Flour Banana Muffins | Grain Free

January 22, 2021
At a Glance


Grain free almond flour banana muffins, packed with nearly a pound of mashed bananas, are hearty and filling. They freeze beautifully, too, so make a double batch!

Prep / Cook Time

10 minutes / 25 minutes


 5/5 (6 votes)
Almond Flour Banana Muffins | Grain Free

Almond flour banana muffins are naturally gluten free and grain free, and even Paleo, but taste just like “regular” banana muffins. The perfect hearty, grab and go breakfast!

Almond flour muffins in blue liners in a pile in a round metal tin with dark gray cloth liner

A crowd-pleasing breakfast muffin

Listen, not everyone (in my house, even) loves the taste of almond flour. And when I bake, I like to keep my ideal reader (that’s you!) and my ideal eater (that’s my youngest) in mind.

She doesn’t like the taste of almond flour—but she really likes these muffins. That is a win. 🙇🏻‍♀️

If you add a few diced ripe bananas to the tops of them, like you see in the background of the photo above, they will spread a bit more on top. Try adding them to some, but not all.

They have everything I look for in a muffin: tasty, hearty, satisfying, and they freeze well. That means that I can make a batch, and let it cool, then freeze the muffins.

They defrost quickly at room temperature, but you can speed up the process in your microwave. Don’t defrost them in the toaster oven, or they’ll burn.

Banana muffin sliced in half on small green plate with muffin on small white plate in background

How to bake with almond flour without burning it

Almond flour has a ton of (healthy) fats. If you’re not careful, the outside of your almond flour baked goods will burn before the inside has fully cooked.

In our recipe for classic almond flour muffins, we bake them at 325°F. It’s low enough to give the muffins time to bake and high enough to let them brown a bit.

These almond flour banana muffins have nearly a pound of peeled, ripe bananas in them. That means they have quite a lot more natural sugar in them.

To bake these moist and naturally sweet muffins all the way through without burning anything, I bake them at 300°F for 20 minutes. Then, rotate the muffin tin, and continue to bake at 275°F for another 5 minutes.

The oven temperature won’t have fallen 25°F within those 5 minutes, but it will have started to fall, and that makes all the difference. The muffins will go from soft in the very center to set in that time.

Raw banana muffin batter in blue baking cups in muffin tin wells

Are these almond flour banana muffins Paleo?

They’re Paleo—if you use a Paleo baking powder. Baking powder is a combination of a starch, cream of tartar, and baking soda.

If you use a traditional baking powder, it will almost certainly not have a Paleo-friendly starch. Instead, it probably has cornstarch.

There is so little starch in baking powder, though. I don’t know how strict your adherence to the Paleo diet is.

Speaking of strict adherence, if you’re Paleo and quite precise about it, you will have to contend with the pure vanilla extract. You should either leave it out, replace it with another liquid flavoring/extract, or just be sure that yours is made with a Paleo-legal alcohol.

Almond flour banana muffins with banana pieces baked on top in round metal tin

Ingredients and substitutions

Almond flour

Blanched almond (almonds with their skins removed) flour, ground finely, is at the heart of these banana muffins. If you can’t have nuts, please have a look at our classic gluten free banana muffins recipe.

If you simply can’t have almonds, but you can have hazelnuts, try using hazelnut flour in this recipe. I find that it’s often a good substitute—but no promises since I haven’t tried it.

Be sure you’re actually using blanched almond flour in this recipe, though. Almond meal is coarsely ground, and the almonds haven’t had their skins removed. It’s too coarse and won’t work as described in this recipe.

I really like the superfine almond flour from Nuts.com. Honeyville also makes great almond flour. I store mine in the refrigerator, since nuts go rancid quite quickly otherwise.


There are simply too many eggs in this recipe for me to recommend an egg replacer of any kind. Remember that almond flour is relatively heavy, and has a lot of fat, so it needs a lot of lifting. The eggs work hard in this recipe.

Tapioca starch/flour

Tapioca starch/flour (same thing, names used interchangeably) is a unique gluten free/grain free baking flour. It creates lightness and crispness, but also stretch and chew.

If you’d like to try replacing it in this recipe, you might have success with arrowroot in place of tapioca starch. Arrowroot isn’t as stretchy, but we don’t need as much stretch here as we might in a recipe like our soft tapioca wraps.

Pure maple syrup

I really like the maple syrup in this recipe since the taste is more subtle, and really complements the banana flavor. But if you can’t or don’t have maple syrup, you can use honey in its place.

Honey has a bit less moisture, and a stronger flavor. Try using 3 tablespoons (63 g) honey, and adding another 25 grams of mashed bananas.

Virgin coconut oil

I use triple-filtered virgin coconut oil from my local Trader Joe’s. The triple-filtering removes any trace of coconut flavor from the solid-at-room-temperature oil.

If you’d like to replace the coconut oil, and you can have unsalted butter, use that. You can also use shortening.

Whole almond flour muffin on small white plate with two banana slices on top

Words grain-free almond flour banana muffins on image of muffins in round metal tin

Like this recipe?

Prep time: Cook time: Yield: 12 muffins


2 cups (240 g) finely ground blanched almond flour

1 cup (128 g) tapioca starch/flour

1 teaspoon (Paleo) baking powder

1/2 teaspoon baking soda

1/2 teaspoon kosher salt

1/4 cup (84 g) pure maple syrup (See Recipe Notes)

3 tablespoons (42 g) virgin coconut oil, melted and cooled

3 eggs (150 g, weighed out of shell) at room temperature, beaten

1 teaspoon pure vanilla extract

2 cups (400 g) peeled and mashed ripe bananas (from about 4 medium-large bananas)

Optional diced bananas for sprinkling on top


  • Preheat your oven to 300°F (not a typo). Grease and/or line a standard 12-cup muffin tin and set it aside.

  • In a large bowl, place the almond flour, tapioca starch/flour, baking powder, baking soda, and salt, and whisk to combine well. Create a well in the center of the dry ingredients, and add the maple syrup, melted coconut oil, beaten eggs, vanilla, and mashed ripe bananas. Mix to combine. The batter should be smooth and medium-thick (a bit runny).

  • Fill the wells of the prepared muffin tin about 3/4 of the way full with the batter. Shake the tin back and forth to ensure an even layer of batter in each well. Sprinkle some (optional) diced bananas on the top of some or all of the batter in the wells.

  • Place the tin in the center of the preheated oven and bake for 20 minutes. Rotate the tin in the oven one half turn (180°). Reduce the oven temperature to 275°F.

  • Continue to bake until each muffin springs back when pressed gently in the center, about another 5 minutes. Remove the pan from the oven and immediately lift the muffins out of the wells of the muffin tin and place them on a wire rack to cool completely. Serve.


Comments are closed.

  • Pamela Vasconcellos
    May 12, 2021 at 9:37 AM

    Fabulous recipe! So moist and delicious, wow! Had to cook longer because of my muffin pan, but since you always say what they’re supposed to look like when done I was able to just keep watching them. Thank you for such thorough recipes!

    • Nicole Hunn
      May 12, 2021 at 9:40 AM

      I’m so happy to hear that, Pamela! Yes, baking times are always approximate for just such variables as you mentioned, like the type of pan, the type and stability of your oven and its temperature, etc. I’m so glad you were able to use all the information to guide you to success. Thanks for sharing that, Pamela. And enjoy the muffins!

  • Anna
    March 7, 2021 at 1:57 AM

    These are better than any banana bread recipe I’ve ever attempted – delicious! My batch also came out to 18 muffins, but that was totally fine. They will not go to waste! Thanks for sharing.

    • Nicole Hunn
      March 7, 2021 at 8:51 AM

      Hi, Anna, I’m so glad you enjoyed the muffins! There is absolutely no proper standardization of well size in muffin tins, so you should always expect that the yield will change depending on size.

  • Amanda
    February 5, 2021 at 12:20 PM

    These were excellent. Thank you!

    I halved the syrup & compensated by adding in 3/4 c dark chocolate chips. Delicious.

    This will be my family’s new “go to” banana bread recipe. ❤️

    • Nicole Hunn
      February 5, 2021 at 12:23 PM

      I’m glad you liked the muffins like that, Amanda. The syrup isn’t just for sweetness, as sugar is also a tenderizer in baking so your results are less tender.

  • Evelynn
    January 31, 2021 at 8:57 AM

    Hi Nicole, I would like to make some of your flour blends. One of your followers put together a pdf chart on all the different flour blends. I can’t find the one I saved, do you know where I can find it again?

    • Nicole Hunn
      January 31, 2021 at 9:18 AM

      There’s an Excel document, Evelynn, that someone made years ago. It’s still available to download on the flour blends page. Just click that link in any recipe that calls for an all purpose gluten free flour blend, or scroll to the footer of this page and you’ll find a link to “AP Flour Blends.”

  • Linda Holzwarth
    January 25, 2021 at 1:17 PM

    Made these yesterday and they were absolutely delish! My batch made 15 using 3 1/2″ baking cups filled only 2/3 full. The baking instructions were almost spot on – needed just 5 more minutes for the tester to come out clean. The only note I have on these to myself was the next time to make sure the bananas were a bit more ripe so their sweetness has developed more.

    • Nicole Hunn
      January 25, 2021 at 2:01 PM

      So glad you enjoyed them, Linda! It can be hard to wait for bananas to ripen enough, but it’s always worth it! I just wait for them to nearly split open themselves, and then peel, chunk, and freeze until ready to use. Then, defrost either on the counter or in the microwave.

  • Cheryl Almstrom
    January 24, 2021 at 8:53 PM

    Hi. First love these muffins, delicious. I did however have to cook them about 15-20 minutes longer as they were not done with the bake time indicated. Plus my batch made 18 muffins, so more then the expected 12. And I entered all the ingredients into My Fitness Pal app as a recipe and found that each muffin is 160 calories. I hope I did it right. Thanks for this recipe. Delicious.

    • Nicole Hunn
      January 25, 2021 at 8:29 AM

      There is significant difference in the size of the wells in muffin tins, Cheryl. I’m glad you liked the muffins.

  • Annaliese
    January 24, 2021 at 10:47 AM

    Hi, I’d love to make these as I have to follow a gluten free diet and I have lots of bananas in my freezer. Can you tell me how many calories there are in each muffin. Many thanks Annaliese

    • Nicole Hunn
      January 24, 2021 at 11:07 AM

      I wouldn’t know, Annaliese! Feel free to plug the ingredients into an online nutrition calculator. That’s all I would do.

  • Barbara Lizotte
    January 24, 2021 at 10:24 AM

    These sound great. I like to make mini muffins so how long would you recommend for the these.

    • Nicole Hunn
      January 24, 2021 at 11:11 AM

      I haven’t tried making them miniature, Barbara, so I wouldn’t know for sure. Try checking after 15 minutes, maybe?

  • Kathy McGovern
    January 24, 2021 at 7:09 AM

    Can I use cornflour in lieu of tapioca flour?

    • Nicole Hunn
      January 24, 2021 at 11:12 AM

      Please see the Ingredients and substitutions section, Kathy, for information on substitutions. You definitely cannot use cornflour. If you don’t eat Paleo, then follow the link to a classic banana muffin recipe.

  • Rachelle Reynolds
    January 24, 2021 at 3:58 AM

    These look delicious, Can I add pecans to them?

    • Nicole Hunn
      January 24, 2021 at 11:13 AM

      I’m not sure about adding them to the batter itself, Rachelle, but I’d start by adding a few chopped pecans to the top in place of the optional diced bananas. I think that would be delicious!

  • Abby Clark
    January 23, 2021 at 3:13 PM

    Nicole, I cooked them 20 minutes and then another five at the prescribed times but they were gooey in the middle. I put them back in and they cooked for another 20 minutes and then were finally done. I love them – taste great…just thought I would comment in case others needed to use extra time.

    • Nicole Hunn
      January 23, 2021 at 3:47 PM

      Abby, if you made any ingredient substitutions and/or measured by volume, not weight, I’d look there first. I’d also have a look at your oven calibration by using a separate, calibrated oven thermometer. Baking almond flour muffins for 40 minutes even at 300°F will almost certainly burn them under most circumstances.

  • Brittany Goody
    January 22, 2021 at 5:22 PM

    Hi Nicole, I have some questions about mother starters. Where can I ask questions? P.s. sorry to comment on this post :/

    • Nicole Hunn
      January 23, 2021 at 9:13 AM

      I assume you’re asking about the recipes in GFOAS Bakes Bread, Brittany, and I recommend that you read the whole chapter, especially the narrative portions, carefully before you reach out for help. After that, you can always submit a particular question to the contact form.

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