Banana Chia Seed Muffins (Paleo and Gluten-Free)

Once again, I had a couple of browning bananas hanging out on the counter.  I hate brown bananas.  They have to be perfectly yellow, or they go into a smoothie or baked goods.  I also recently bought coconut oil for the first time and wanted to experiment with it a bit.  More importantly, I needed to create a healthy, nutritious recipe that would be ideal for a grab-n-go snack or breakfast.


These gluten free muffins are low in calories, fat, and carbohydrates.  The secret…coconut flour!  Coconut flour is ground from dried, defatted coconut meat, making it a great alternative to whole grain flours and ideal for people following the Paleo Diet or those who need to be carbohydrate conscious.  It is a great source of fiber and protein, and is low in digestible carbohydrates, making it great for diabetics too.


Another ingredient used is chia seeds!  A long, long, time ago, Mayan and Aztec warriors relied on this superfood to boost energy levels and increase stamina.  Chia seeds are packed with fiber, and when combined with water forms a gel.  Because of these characteristics, chia seeds keep you full for longer periods of time compared to other seeds.  Chia seeds can also be used as an egg substitute when mixed with water, but I didn’t go there this time.


Banana Chia Seed Muffins (Paleo and Gluten Free!)
Prep time: 
Cook time: 
Total time: 
Serves: 12
  • 2 medium ripened bananas, mashed
  • ½ cup almond milk
  • 2 tbsp. coconut oil, melted
  • 3 eggs
  • 2 tbsp. 100% maple syrup
  • 2 tsp. 100% pure vanilla extract
  • ½ cup coconut flour
  • 1 tsp. baking soda
  • ¼ tsp. salt
  • 1 tbsp. chia seeds
  1. Preheat oven 350F
  2. Line muffin tins with paper muffin liners.
  3. In a large mixing bowl, mash bananas and mix in almond milk, coconut oil, eggs, maple syrup, and vanilla. Whisk ingredients with a fork until smooth.
  4. In a separate mixing bowl combine the dry ingredients; coconut flour, baking soda, salt, and chia seeds.
  5. Pour the dry ingredients into the wet in 2-3 steps. Fold ingredients together until batter is smooth. There may be some lumps from banana chunks, and that's ok.
  6. Scoop batter into muffin liners about ½-3/4 way to prevent over flow.
  7. Bake for 20-25 minutes.
  8. Transfer muffins from the tin to a wired rack to cool.
*potassium: 103.8mg
Nutrition Information
Serving size: 1 muffin Calories: 88 Fat: 4.8g Saturated fat: 2.4g Unsaturated fat: 0.9g Carbohydrates: 8.9g Sugar: 4.8g Sodium: 129.5mg Fiber: 1.0g Protein: 3.0g Cholesterol: 46.5mg


The consistency of these muffins are soft and very moist, almost like pudding. Imagine banana bread pudding in muffin form.  Yummy!

bananachia2 bananachia10

Since the personal cheesecakes, I have not gotten another photo accepted to food gawker yet.  I think I have a couple of nice muffin shots here, so hopefully they accept me again!  It is amazing how much traffic sites like food gawker bring in.  It’s nuts!!!

I’m planning a menu of recipes for March, so get ready for an explosion of healthy, delicious, Spring inspired meals, snacks, and treats! 🙂  Additionally, more regular fitness routines will be posted at least once a week.  So get excited!!!

If you have any requests for healthier versions of specific foods or workouts, let me know!



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