Can a Banana Muffin be Low Carb?

A typical banana nut muffin is extremely high in carbs and sugar. Take for instance this one from Tim Hortons:

Banana Nut Muffin, High in Carbs

There are 50 grams of NET CARBS and 27 grams of sugar. That’s almost 7 teaspoons of sugar!

Here is a healthier alternative, made with ground flax, almond flour, and coconut flour. This homemade muffin is sweetened with erythritol which is a sugar alcohol and is largely unabsorbed in your digestive system. Because this muffin also has lots of fibre (almost 6.5 grams), it leaves this muffin with only 7.5 grams of net carbs. That’s a huge difference of 42.5 grams of carbs when compared to the Tim Hortons Muffin.

You can quickly whip this up and bake it in the microwave for 90 seconds or bake it in an oven-proof mug or ramekin in your oven at 350 for about 10 minutes. So quick and easy you could make it a weekday breakfast.

Print Recipe

Flax Banana Mug Muffin

A quick and easy low carb banana muffin that you can bake in the microwave in 90 seconds!

Prep Time5 mins

Cook Time1 min

Total Time6 mins

Course: Breakfast, Snack

Keyword: Low Carb

Servings: 1 Large Muffin

Calories: 530kcal

Ingredients

• 2 tbsp Olive oil or coconut oil
• 1 tbsp Almond flour/meal Bob's Red Mill
• 2 tbsp Flaxseed meal ground
• 1/2 tbsp Coconut flour
• 1 large egg Egg
• 1/8 cup slices Banana mashed
• 1/2 tsp Swerve Sweetener confectioners (add another 1/2 tsp if you want it a bit sweeter)
• 1 tbsp Pecans chopped into small pieces
• 1 tsp Vanilla extract pure
• 1 pinch Salt
• 1/2 tsp Baking powder

Instructions

• Put olive oil or melted coconut oil in a ramekin or other container (should be about 4" in diameter with a flat bottom).
• Add all other ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
• Microwave for about 90 seconds, or until firm. Run a knife along the edge and flip over a plate to release your muffin.
• Alternatively, bake in 350 degree oven for 12-15 minutes. Be sure to grease the bottom of the ramekin if you do it in the oven.

Notes

You can assemble serving size portions of the dry ingredients in small zip-lock bags so they're ready to go in the morning. Just add the liquid ingredients.

Add a bit of banana-flavoured extract for more banana flavour.

Net Carbs per Serving: 7.5 g

See also: Better Breakfast Part 1