Low-Carb One-Banana Protein Muffins
These moist, high-protein banana muffins use just one banana across an entire batch of 14–16 muffins, giving you the familiar flavour and natural sweetness of banana bread while keeping each serving lower in carbohydrates.
Made with Greek yogurt, almond flour, eggs, peanut butter, and protein powder, they’re satisfying enough for breakfast, convenient after a workout, and sweet enough to enjoy as a healthier dessert. They also freeze beautifully, making them an easy addition to your weekly meal prep.
Why You’ll Love These Muffins
- Approximately 10.3 grams of protein per muffin
- Only 2.5–3 grams of net carbohydrates
- Uses just one banana across the entire batch
- Naturally gluten-free
- Easy to customize with different flavours
- Freezer-friendly for quick breakfasts and snacks
- No complicated equipment required
Low-Carb One-Banana Protein Muffins
Prep time: 10 minutes
Bake time: 18–24 minutes
Yield: Approximately 14–16 muffins
Oven temperature: 350°F
Ingredients
- 1 ripe banana, mashed
- ½ cup sugar-free Greek yogurt
- 5 large eggs
- ¼ cup creamy peanut butter
- 2 teaspoons vanilla extract
- ½ teaspoon banana extract
- 2¼ cups almond flour
- 3 scoops protein powder
- ⅓ cup granulated keto-friendly sweetener
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 teaspoon salt
- ⅓ cup sugar-free chocolate chips
Instructions
- Preheat the oven to 350°F. Line or lightly grease your muffin pans.
- In a large mixing bowl, combine the mashed banana, Greek yogurt, eggs, peanut butter, vanilla extract, and banana extract. Whisk until evenly combined.
- Add the almond flour, protein powder, keto-friendly sweetener, baking powder, cinnamon, and salt.
- Stir until the wet and dry ingredients are just combined. Avoid overmixing.
- Gently fold in the sugar-free chocolate chips.
- Fill each prepared muffin cup approximately ¾ full.
- Bake for 18–24 minutes, checking the muffins at 18 minutes. They are ready when the tops feel set and springy and a toothpick inserted into the centre comes out clean or with a few moist crumbs.
- Allow the muffins to cool in the pan briefly before transferring them to a cooling rack.
Make Them Your Own
This recipe is easy to customize using different complementary flavours.
- Use any flavour of sugar-free Greek yogurt you enjoy.
- Choose a protein-powder flavour that complements your yogurt.
- Substitute the banana extract with vanilla, maple, caramel, cake batter, or another flavour extract.
- Omit the additional flavour extract entirely if it doesn’t complement your chosen combination.
- Replace the sugar-free chocolate chips with another low-sugar baking addition, or leave them out.
Because protein powders vary in sweetness and absorbency, the final texture and sweetness may change slightly depending on the brand and flavour you use.
Protein Powder Recommendation
I originally made these muffins with banana Equip Prime Protein, but other complementary flavours can work too.
Equip Prime Protein is made with beef protein isolate rather than whey, making it a helpful option for anyone who prefers to avoid whey-based protein powders.
Save 15% on Equip with code KYWELLNESS.
Storage and Freezing
Refrigerator
Once completely cooled, store the muffins in an airtight container in the refrigerator.
Freezer
Freeze the cooled muffins individually or separate them with parchment paper in a freezer-safe container.
For an easy breakfast or snack, remove one muffin as needed and allow it to thaw in the refrigerator or at room temperature. Reheat gently if desired.
Approximate Nutrition
Per muffin:
- Calories: 166
- Protein: 10.3 g
- Net carbohydrates: 2.5–3 g
Nutrition is approximate and will vary depending on the yogurt, protein powder, peanut butter, sweetener, chocolate chips, and final number of muffins produced.
A Note About the Banana
Bananas are higher in carbohydrates than berries and many other fruits, but context and serving size matter.
This recipe uses one banana across approximately 14–16 muffins. That allows each muffin to have real banana flavour while keeping the amount of banana—and the resulting carbohydrates—relatively small per serving.
Keto doesn’t have to mean automatically excluding an ingredient forever. It means understanding how ingredients fit within the complete recipe, your serving size, and your individual goals.
