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AIP Recipe

Paleo Banana Muffin Recipe (AIP, Gluten-free, Egg Free)

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious
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My Paleo Banana Muffin Recipe is a real treat. After I was on the candida diet for over a year, it’s been nice to slowly start eating (and tolerating!) sugar again. This paleo banana muffin recipe has just enough sugar to make it taste like a treat, but all the ingredients are whole and unprocessed. Your family will love them, and they would be perfect for any AIP kids out there trying to navigate health issues. I’ll be making a batch for my husband and I to take on our vacation in a couple weeks, as they travel really well.

How do you make paleo banana muffins?

Paleo is a grain-free diet, which might make muffins seem ridiculously hard to achieve. I use coconut flour and cassava flours as the base. These support the recipe in getting the cake-like texture muffins have.

Since these muffins are autoimmune paleo friendly, they’re made without any eggs at all! I use a gelatin egg, which combines water and grass-fed gelatin powder, to make the ingredients stick together.

Aside from that, other delicious ingredients like bananas, cinnamon, apple sauce, coconut oil, and maple syrup help give this recipe its flavor!

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious

How do you make a gelatin egg for paleo banana muffins?

Making a gelatin egg for your paleo banana muffin is pretty easy. I add 1/2 cup of filtered water to a sauce pan on low heat, then whisk in  2 tbsp of gelatin and continue to quickly whisk over low heat until it becomes slightly frothy. Whatever you do, don’t pause while making gelatin eggs. The continued mixing motion is important so the gelatin doesn’t get clumpy!

Take these paleo banana muffins up a notch with optional add ins

Now, these banana muffins are DELICIOUS on their own, but you could mix in 1/2 cup of other ingredients like raisins, AIP chocolate chips, or shredded coconut, if you like! You could also make them a little bit fancier by drizzling melted coconut butter on top, and if you tolerate nuts, you could frost them with my Sugar Free Almond Butter Coconut Whip (clearly I didn’t understand SEO when I named that recipe haha).

Personally, I just sprinkled a little extra maple syrup and cinnamon on the top to give it a little extra somethin’, somethin’. You do you, and let me know what you decided on!

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious

You may also like:

AIP Peppermint Chocolate Fudge

Upside Down Paleo Peach Cobbler 

Strawberry Basil Chia Seed Jam

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious

Paleo Banana Muffin Recipe (AIP, Paleo, Egg Free, GF)

Prep Time 15 mins
Cook Time 35 mins
Course Breakfast
Servings 6

Equipment

  • muffin tin
  • Sauce pan
  • standing mixer

Ingredients
  

  • 1.5 cups sliced bananas yellow, not overly ripe
  • 1/2 cup cassava flour
  • 1/2 cup coconut flour
  • 1/3 cup coconut oil
  • 1/4 tsp sea salt
  • 1 tsp cinnamon
  • 1/4 cup apple sauce
  • 1/4 cup maple syrup
  • 1/2 tsp baking soda
  • 1 gelatin egg see notes for instructions (sub 2 chicken eggs if tolerated)

Instructions
 

  • Preheat oven to 350 degrees farenheit
  • In a standing mixer, beat the sliced bananas until they begin to break down (see photo above for example)
  • In a separate bowl, add cassava flour, coconut flour, sea salt, cinnamon, and baking soda and sift or stir to combine
  • Meanwhile, melt the coconut oil in a sauce pan until it turns to liquid, then set aside to slightly cool (about 4-5 minutes)
  • Once the coconut oil has cooled, add maple syrup, apple sauce, and coconut oil to the banana mixture and mix to combine
  • Add in the dry mixture and mix to combine
  • using the same pan as you used to melt the coconut oil, make your gelatin egg (see below notes).
  • Turn the mixer back on and slowly add the gelatin egg (or regular eggs if you're using) until it's fully mixed in
  • Add the mixture to a greased muffin tin
  • Bake for 35 minutes and set aside to cool for approximately 1 hour
  • Enjoy!

Notes

How to make a gelatin egg-- add 1/2 cup of water to a sauce pan on low heat, then whisk in  2 tbsp of gelatin and continue to quickly whisk over low heat until it becomes slightly frothy. Do not pause here as the gelatin will get clumpy and your egg will not be as effective. 
Keyword Autoimmune, Autoimmune paleo

Paleo Banana Muffins are easy, gluten-free, grain-free, egg-free, and delicious

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  1. Christina says:

    Can you use coconut instead of cassava flour?

    • Whitney Shook says:

      I haven’t tried that before so I can’t really speak to it, but it’s worth experimenting! If you are allergic to coconut, tigernut flour might have more of a similar consistency and it’s less expensive than cassava!

  2. Lauren says:

    What should the texture be like? The middle seems very gooey? I like the taste a lot just not sure they are done?

    • Whitney Shook says:

      Yes!! They are a little gooey inside but shouldn’t make it unenjoyable. Sometimes I like to toast it up in a frying pan!

  3. Kirsten says:

    Can I substitute a flax egg for the gelatin egg?

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ENNEAGRAM 2, NUTRITION NERD, MINDSET MECHANIC, AND YOUR #1 HEALTH CHEERLEADER

Hi, I'm Whitney. Your Holistic Nutritionist and Autoimmune BFF

Owner of Rooted in Healing Nutrition Therapy, autoimmune expert, and steward of your wellbeing. Whitney's approach is both scientifically informed and emotionally supportive because she knows healing is multifaceted and you deserve a care team who can support you through the many layers of healing.

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