Keto Breakfast Muffins – Banana Nut Recipe

keto breakfast muffins

If you love muffins and are following a keto diet you may be searching for keto breakfast muffins recipes online. If so you’ll find several different types. They are made with different ingredients and toppings and are incredibly easy to make.

The savory varieties are usually made with ham, bacon, spinach, mushrooms, chicken, cheese, and other keto-friendly savory ingredients.

Related reading: Low Carb Breakfast Muffins with Spinach and Feta

If you want your  keto breakfast muffins to be sweet, adding sugar-free chocolate to top them would be a great idea. Of course, you can also use fruity flavors on your muffins. When it comes to this, these Banana Nut Keto Breakfast Muffins would be a great recipe to follow.

But instead of using real bananas, a banana extract is used for this recipe. Bananas, as you know, are loaded with carbs, and are definitely not keto-friendly. The banana extract is keto-friendly and gives a delightful banana flavor to these delicious keto breakfast muffins.

This recipe is from Joe Duff, the Diet Chef, and each muffin is only 1.5g net carbs. Joe is a natural body builder and managed to lose over 70 pounds in weight with his “If It Fits Your Macros” approach to dieting.

These muffins are sweetened with Swerve Confectioners and keto-friendly maple syrup. You could also use monk fruit sweetener or Allulose in place of the Swerve in a 1:1 ratio.

Sucralose is not for keto!

The brand of keto maple syrup which Joe used in the recipe contains sucralose which I don’t recommend. It’s an artificial sweetener which in some people can raise blood sugar. Better to use a pancake syrup that’s free of any artificial additives.

Lakanto Maple Flavored Syrup is made with monk fruit and erythritol. 2 tablespoons of this syrup contains only 1g net carbs.  People say this syrup tastes most like the real thing.

If you are avoiding sugar alcohols like erythritol then a better choice for you would be ChocZero Low-Carb Maple Syrup. It contains monk fruit and a natural maple syrup extract to make it taste close to the real thing. This product also contains 1g net carbs per serving.

The banana extract is made from real bananas and is free from artificial flavors, colors, corn syrup, GMOs and is gluten-free.

Here’s the recipe:

Keto Breakfast Muffins – Banana Nut Recipe


Makes 9 large muffins or 12 medium

• Less than 1 3/4 cup of blanched almond flour
• 1 stick grass-fed butter, melted
• 1 tbsp. Lakanto Maple Flavored Sugar-Free Syrup or ChocZero Low- Carb Maple Syrup
• 1 tsp. pure vanilla extract
• 1/3 cup unsweetened vanilla almond milk
• ½ tbsp. gluten free baking powder
• ½ tbsp. banana extract
• ¼ cup full-fat sour cream
• ¼ cup of crushed walnuts
• 2/3 cup of Swerve confectioners
• 3 organic eggs
• 3/4 tsp. ground cinnamon
• Keto Chocolate Chips (optional)
• A pinch of Himalayan or Real salt


1. Preheat oven to 350°F. (175°C approx)  Prepare muffin tray by inserting muffin liners into the cups and spray with non toxic cooking spray.

2. Crush the walnuts into small pieces using a rolling pin and set them aside.

3. Cut the butter stick into small pieces. Place in a small saucepan and melt carefully over low heat

4. In a bowl, add the eggs and whisk them until they are combined well.

5. Add the cooled melted butter to the eggs and all the other liquid ingredients as well.

6. Whisk all the ingredients together and set aside.

7. In another bowl, combine all dry ingredients, except for the walnuts. Mix them well.

8. Add the dry ingredients to the wet ingredients and fold them until they form a thick batter. Add half of the walnuts and fold in.

9. Pour the batter into the muffin cups. The recipe should produce 9 muffins.

10. Sprinkle the remaining walnuts onto the muffins.

11. Bake your keto breakfast muffins for 25 – 30 min. Allow to cool in tray. They will keep in the fridge in a lidded container for several days. Enjoy!

Here’s a video demo of the recipe:

Banana nut breakfast muffins image by Jeffrey


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