Chocolate Banana Muffins

by Susan Smith in , ,

You will probably have noticed how Primal Plate posts to date have been biased in favour of low-carb replacements for those ‘naughty but nice foods’ that you’ve always been happy to eat, but might have assumed were essentially off the radar for low carb life-stylers. 

Introducing Primal Plate with Grain-Free Bread, Spiced Fruit Scotch Pancakes and Chocolate Banana Muffins is quite deliberate; a ploy to explode the myth that eating grain-free is an uncomfortably restrictive diet plan. 

That said, these relatively healthy alternatives are not intended to be eaten every day. Carbohydrate intake is the deciding factor in gaining or losing weight and the sweet spot for losing those extra pounds is between 50 to 100 grams of carbohydrate per day. 

One of these Chocolate Banana Muffins uses up 28 grams… so go steady, these are only intended as an occasional treat!

Chocolate Banana Muffins (Makes 6 Muffins)


100g (1 cup) ground almonds                

40g (¼ cup) organic coconut flour

1 level tsp baking powder                

½ level tsp sea salt

1 level tsp cinnamon

½ level tsp nutmeg

30g (2 tbsp) organic coconut oil, melted        

3 large eggs

85g (¼ cup) raw coconut nectar (or maple syrup)        

2 tsp vanilla essence

2 medium-large mashed ripe bananas (300g unpeeled weight)

50g (¼ cup) dark chocolate chips (70% cocoa solids)        



Preheat oven to 180ºC (350º F).

Mix dry ingredients (ground almonds, coconut flour, baking powder, salt, cinnamon, nutmeg) well in a large bowl. 

Beat the eggs and mix in the rest of the wet ingredients (coconut oil, bananas, coconut nectar, vanilla). 

Combine the wet ingredients into the dry ingredients mixing well. 

Fold in chocolate chips. 

Pour into cupcake liners in a muffin tin (about ¾ of the way full).

Bake for 30 minutes. 


Carbohydrate 28g Protein 9g - per muffin