• Amy Lippert, NTP

Paleo Banana Blueberry Muffins

Updated: Mar 7

Sweet bananas and juicy blueberries shine in these Paleo and Whole30 friendly muffins that are not only gluten free and diary free, but are egg free as well! These nutritious muffins are made with only whole food ingredients and are naturally sweetened with very ripe bananas and a little coconut sugar so you can feel great about having these as a healthy way to start your day or as a mid-morning or afternoon snack. They are just about perfect with a slather of grass-fed butter and a hot cup of coffee.



Paleo Banana Muffin Recipe

With three teenagers in my house (well the youngest is 12, but he eats like a horse), getting bananas to the ripeness for banana muffins or banana bread does not happen often. Somehow, with a sweet twist of fate, I found myself looking at two very ripe bananas and I just knew I wanted to come up with something that you will love to show off what your super ripe bananas can do.



 

Why Bananas are So Good for You!


Did you know bananas are considered a superfood? Yes! These tasty and oh so good for you gems are loaded with more vitamins, minerals and fiber than an apple! And did someone say antioxidants? Bananas are loaded with antioxidants like vitamin C and beta carotene [1]!


One medium banana has about 10% of your daily recommended value in potassium. Potassium plays a key role in may bodily processes and functions, so let's dive into this a little.


Potassium is the third most abundant mineral in your body and functions like an electrolyte (positively charged) once consumed. Electrolytes are important in their role in healthy nerve conduction and muscle contractions.


Potassium also plays a role in your body's hydration and cellular fluid balance, with sodium being the counter balance. By getting enough potassium in your diet you are supporting all the cells in your body and your overall electrolyte balance.


Studies have shown that a potassium rich diet may help support healthy blood pressure, a heart health, and may even help prevent osteoporosis [2].


So grab some ripe bananas and let's get baking!


Paleo Blueberry Muffin Recipe

 

Paleo Banana Blueberry Muffins Ingredients

Makes 12-18 muffins


5.4 oz Can Coconut Cream

1 Tbsp Apple Cider Vinegar (ACV)

1 tsp Pure Vanilla Extract

1 cup Almond Milk or Plant Milk of your choice

1 cup Mashed Very Ripe Banana, about 2 medium bananas

2.5 cups Packed Almond Flour

1/2 cup Packed Coconut Flour

1/2 tsp Fine Sea Salt

1 cup Tapioca Starch or Arrowroot Starch

1/4 cup Ground Flax Meal

2 Tbsp Beef Gelatin

1/2 cup Coconut Sugar

1 tsp Ground Cinnamon

1/4 tsp Fresh Grated or Ground Nutmeg

1 tsp Baking Soda

1 cup Fresh Blueberries


How to Make Paleo Banana Blueberry Muffins


Preheat your oven to 325 degrees


1. In a small bowl, add the coconut cream, apple cider vinegar, almond milk and vanilla. Stir to combine and set aside to make a dairy free buttermilk.


2. Next, line a muffin tin with 12 muffin wrappers*, set aside.


3. In another small bowl add bananas and mash with a fork until smooth and no large chucks are left, I like to use a whisk to do this because I feel it makes a nice purée for the muffins.


4. In a large bowl, combine all the dry ingredients and stir well to combine, again, love my whisk to do this for me! Using a spatula or large spoon, add the blueberries and carefully fold them into the flour mixture.


5. Fold in the coconut buttermilk and banana purée to the dry ingredients and mix well with a spatula or large spoon until all the ingredients are combined. Set aside for 2-3 minutes to allow the flours to absorb the wet ingredients.


6. Using a large spoon or large dough scoop, transfer muffin batter filling about 2/3 full for each muffin. I like to use tulip style parchment liners because I can fill them without worrying about the batter spilling over. Gently press the dough into the muffins and even them out for baking. Top with extra blueberries if desired.


7. Bake for approximately 40-45 minutes until a toothpick comes out clean, these are dense little babies and need a little time to fully bake.


8. Transfer to a wire cooling rack and cool completely before serving.


*This recipe can easily be made into a Paleo Banana Blueberry Bread by greasing a bread pan with 1 teaspoon of ghee and baking for 60-minutes!


Gluten Free Banana Muffin Recipe

FAQs


Q: Why are my muffins are still mushy in the middle.

A: Sounds like they needed more time in the oven. Be sure to use a toothpick test when looking for doneness.


Q: Can I use frozen blueberries?

A: Yes! I would bring them to room temperature and drain them before adding to the muffin mixture as the will become more watery since they have been frozen.


Q: Can I freeze these?

A: Yes! I love to keep mine in the freezer so they stay fresher! I usually just take a few out the night before to defrost at room temperature for the next day's breakfast!


If you like this recipe, check these out!


Paleo Pumpkin Spice Bread: This delicious pumpkin spice bread is full of warm and fragrant spices and is a family favorite! Moist, delicious, and made with whole food ingredients, it is the perfect breakfast bread you can feel good about and it's Whole30 friendly!


Paleo Tart Cherry and Orange Scones: The name says it all, sweet orange and tart cherries in a Paleo and Whole30 friendly scone that is full of all the things you want!


Banana Bread Protein Granola: This granola boasts sweet and yummy banana while filled with loads of protein rich seeds and quinoa! This recipe is on repeat in my house and it is so good without any of those refined oils or sugars you find in store bought versions!


I hope you enjoy this as much as my family does. - Amy


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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