Banana Nut Muffins

I wanted to create an egg-free paleo recipe that is also AIP as well (all you have to do is leave out the walnuts) that reminded me of my mother’s banana bread that I would devour as a child. I remember helping her make it and is one of the many wonderful memories that I have with her. I also thought that serving it with honey butter sounded scrumptious so of course I’ve thrown that on here as well. There is a restaurant called The Greenery in the town I grew up that my family would frequent often where you can buy what are called Mormon muffins and they come with honey butter so that is where I got the idea from. With that being said, these muffins are also reminiscent of crumb cake so they are very indulgent which I love. Following the autoimmune protocol, it is really nice to break free a little bit from the meat and veggies routine. I hope you enjoy these as much as I do.



1/3 cup walnuts, I just break them into smaller pieces as I’m putting them into the measuring cup 😉 (omit for AIP)

2 large bananas OR 3 small bananas, make sure they have ripened enough to have brown spots

1/2 cup coconut flour

1/2 teaspoon baking soda (bi-carb soda)

1 heaping Tablespoon extra virgin coconut oil

1 heaping Tablespoon ghee (recommend cultured ghee if following AIP, otherwise can use 2 Tablespoons coconut oil instead of the ghee)

1/2 teaspoon cinnamon (optional) ***We make this recipe ALL of the time and it’s about 50/50 whether or not we decide to add the cinnamon because it’s delicious both ways!

TIP: If you would like your muffins to be extra indulgent, go ahead and sprinkle some coconut sugar on the top of each muffin before sticking in the oven. 🙂


1. Preheat oven to 350F/177C.

2. In a bowl pour in the coconut flour and baking soda. Stir in the coconut oil and ghee. Add the bananas. Sprinkle in the cinnamon if desired. Stir everything together…it requires mashing the bananas into the dry ingredients as you are stirring 🙂 When everything is mixed add in the walnuts and stir one last time.

3. Scoop into a muffin pan (I use a large muffin pan and the batter fills four cups). Press the mixture firmly into the cups.

4. Bake for 20-25 minutes. Makes 4 large muffins.



1/4 cup ghee (recommend cultured ghee if following AIP)

1 heaping Tablespoon honey


All I do is put both ghee and honey into a 1 cup Pyrex and then stick the Pyrex in the oven right after I pull the muffins out so that it’s warming as the muffins are cooling down a bit. It doesn’t take long for the “honey butter” to melt…a few minutes. Once melted, pull out of oven and stir. Serve with muffins. Store any remaining in refrigerator.

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