Happy Friday my friends! Today I wanted to share with you a recipe for Banana Protein Muffins in a Blender.  These muffins make a tasty, fulfilling and healthy snack that won’t spike your blood sugar levels. Top it with almond or peanut butter for a satisfying breakfast, or pair with tea and berries for an afternoon snack.

I came across this recipe on one of my favorite blogger websites Peanut Butter Fingers and immediately knew I had to try it. I mean, don’t you love it when you look at a recipe and realize that you have all the ingredients in your pantry?  Ever since I started baking gluten free treats, my pantry never runs out of the following three items: almond flour, coconut flour and coconut oil. Once you have other basics (eggs to hold things together and honey or maple syrup for a sweetener), everything else is just a variable ingredient.

healthy paleo gluten free fit in progress

Over the years, I’ve baked hundreds of healthy muffin recipes.  I’d find something worth trying online, print out the recipe and stick it in my Red Book (aka the ever changing recipe binder).  With time, recipes that are not making it to the oven get tossed away. But I have a feeling this one is going to be a keeper!

First, let’s talk about the ingredients. Almond flour is a highly nutritious superfood packed with protein and fiber.  It is low on carbs and rich in vitamins, minerals and antioxidants. Latest research finds that increased almond intake helps stabilize blood sugar, control appetite, prevent obesity and overeating (source: HERE). In other words, you should actually include almond flour baked goodies in your diet for the health benefits.  Doesn’t hurt that they taste good too!

healthy paleo gluten free

Second, how about using your blender for all the food prep? I really didn’t mind the reduced dirty dishes load 🙂 In fact, that was one of the selling points when I was considering this recipe. I absolutely love my Vitamix blender. It’s professional grade and very powerful. So far, I’ve used it for smoothies, but it also worked out perfectly for this recipe! I’ve linked a similar model HERE. It’s pricey but is well worth the investment and will last you forever.

You combine all the ingredients in a high-powered blender, and pour the blended mixture into prepared silicone muffin cups!

healthy paleo gluten free

If you don’t already own a silicone baking muffin tin or cups, I suggest you give them a try.  They effectively prevent sticking and make removing your baked goodies a breeze.  These Betty Crocker cups are my favorite! You can also use them for separating snacks in a lunch box!  There are a ton of ideas on Pinterest.

I wish you could smell the house when these babies came out of the oven 22 minutes later! I had to taste one just to make sure it was good.  I mean, someone had to do it.

healthy paleo gluten free


I may or may not have hidden the batch until it was half gone 🙂

My kids loved them too and I was just so happy to offer them a healthy option.  Kids won’t always eat healthy. There will be ice cream and cookies in their lives and that’s ok.  As a mom all I can do is help them balance the bad with the good.

healthy paleo gluten free

So here is the recipe if you want to give it a try.  Print now or Pin for later!

5.0 from 12 reviews
Banana Protein Muffins in a Blender (Paleo + Gluten Free)
These delicious muffins are packed with protein, fiber and healthy nutrients and they won't spike up your blood sugar. Top with your favorite nut butter for a satisfying breakfast.
  • 3 ripe bananas
  • 1 C almond flour
  • ¼ C coconut flour
  • 3 eggs
  • 2 Tbsp coconut oil
  • 1 Tbsp honey
  • 1 tsp baking soda
  • 1 Tbsp unsweetened coconut flakes
  • 1 tsp cinnamon
  • 1 tsp chia seeds
  • 1 tsp sea salt
  1. Preheat over to 350 degrees.
  2. Combine all the ingredients in a high-powered blender and blend until smooth.
  3. Pour batter into silicone muffin cups sprayed with cooking spray.
  4. Bake for 20-22 minutes and enjoy!
1. You may also use a regular muffin tin and just line it with muffin liners.
2. Double the recipe and freeze half for later!

healthy paleo gluten free fit in progress

Hope you have a great rest of your day!




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