Almond flour banana muffins are a delicious low-carb and gluten-free alternative to traditional banana muffins made with wheat flour. Almond flour, also known as almond meal, is made from blanched, ground almonds and contains minimal carbs while providing a good amount of protein and healthy fats. Bananas add natural sweetness and moisture to baked goods like muffins. For people following low-carb, ketogenic, paleo, or gluten-free diets, knowing the carb content of recipes like almond flour banana muffins is important for staying within their allowed daily carb intake.
How Many Net Carbs Are In Almonds?
To determine how many net carbs are in almond flour banana muffins, it’s helpful to first look at the carb content of almonds themselves. The total carbohydrate content of almonds is around 21 grams per 100 grams, or 1 ounce. However, over 90% of the carbs in almonds come from fiber. Fiber is a type of carb that our bodies cannot digest, so it does not impact blood sugar levels like other carbs. When calculating net carbs for low-carb diets, we subtract the fiber grams from the total carbs, leaving just the digestible or “net” carbs. For almonds, the net carb count comes out to around 3-4 grams of net carbs per ounce.
Net Carb Count of Almond Flour
Almond flour is made by finely grinding blanched (skinless) almonds into a meal. A 1 ounce or 28 gram serving of almond flour contains:
| Nutrition Facts | Amount |
|---|---|
| Total Carbohydrates | 6 grams |
| Dietary Fiber | 3 grams |
| Net Carbs | 3 grams |
As you can see, a single ounce of almond flour contains only 3 grams of net digestible carbs after subtracting out the fiber. Of course, most recipes will use more than 1 ounce of almond flour, so the net carbs add up quickly.
Carb Count of Bananas
Bananas are relatively high in natural sugars and carbs compared to other fruits. Here’s the carb breakdown for a medium 7-8 inch banana:
| Nutrition Facts | Amount |
|---|---|
| Total Carbohydrates | 27 grams |
| Dietary Fiber | 3 grams |
| Sugars | 14 grams |
| Net Carbs | 24 grams |
As you can see, a single medium banana contains about 24 grams of digestible net carbs after accounting for fiber. This carb count can add up fast when baking with bananas.
Net Carbs In Almond Flour Banana Muffins
Now let’s look at some sample recipes for almond flour banana muffins and calculate the net carbs per serving:
Recipe #1
Ingredients:
- 3 ripe bananas, mashed (24 grams net carbs each)
- 2 cups almond flour (24 grams net carbs per cup)
- 2 eggs
- 1/4 cup coconut oil, melted
- 1 tsp baking soda
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
Makes 12 muffins
Total net carbs:
- Bananas: 24 grams x 3 = 72 grams
- Almond flour: 24 grams x 2 cups = 48 grams
- Total net carbs: 120 grams
- Per 1 muffin: 120/12 = 10 grams net carbs
Recipe #2
Ingredients:
- 2 ripe bananas, mashed (24 grams net carbs each)
- 1 1/2 cups almond flour (18 grams net carbs per cup)
- 1/4 cup coconut flour (16 grams net carbs per 1/4 cup)
- 1/4 cup butter, melted
- 1 egg
- 1/2 tsp baking powder
- 1/2 tsp cinnamon
- Pinch of salt
Makes 9 muffins
Total net carbs:
- Bananas: 24 grams x 2 = 48 grams
- Almond flour: 18 grams x 1.5 cups = 27 grams
- Coconut flour: 16 grams
- Total net carbs: 91 grams
- Per 1 muffin: 91/9 = 10 grams net carbs
As you can see from these two examples, almond flour banana muffins can contain around 10 grams of net digestible carbs per muffin. This carb count can fit into a ketogenic diet, which limits net carbs to 20-50 grams per day. The exact amount will vary based on the recipe ingredients and proportions. Using less banana and more almond flour or coconut flour can lower the carb count further.
Tips For Reducing Carbs
Here are some tips for reducing the net carb count in almond flour banana muffins:
- Use 1 banana instead of 2-3 per recipe. A small banana has about 15 grams net carbs.
- Replace some of the almond flour with coconut flour, which has about 6 grams net carbs per 1/4 cup.
- Add nuts like walnuts or pecans which have minimal net carbs.
- Use blueberries or raspberries instead of bananas for more fiber.
- Top muffins with low-carb options like whipped cream instead of crumbles.
- Check labels to use almond flour with the lowest net carbs per serving.
- Adjust portion sizes to keep net carbs within your daily limit.
Net Carbs In Keto Muffin Recipes
Many keto and low-carb recipes use alternative ingredients to traditional muffins to keep net carbs low. For example:
- Almond flour chocolate muffins with cocoa powder and dark chocolate have around 5 grams net carbs per muffin
- Pumpkin spice muffins with almond flour, pumpkin puree, eggs and spices have around 4 grams net carbs
- Lemon poppy seed muffins with almond flour, flaxseed meal, lemon juice and poppy seeds have just 2 grams net carbs
Since keto recipes exclude all grains and added sugars, the net carb counts come out much lower. Bananas and some fruits can still be used in moderation to add moisture and sweetness.
Counting Net Carbs
When counting net carbs, be sure to use digestible carb counts to fit keto macros. Avoid using nutrition labels listing total carbs, which includes fiber. Instead, calculate the net carbs using total carbs minus fiber yourself. For very low carb recipes, also account for any sugar alcohols, which have minimal impact on blood sugar. With some adjustments and substitutions, almond flour banana muffins can fit into a low-carb, ketogenic diet.
Conclusion
Almond flour banana muffins contain around 10 grams of net digestible carbs per muffin based on standard recipes. The exact carb count can vary based on the ingredients and proportions used. Those following a keto or low-carb diet can enjoy almond flour banana muffins in moderation along with other low-carb muffin recipes. To reduce the carb count, use less banana, replace some almond flour with coconut flour, add nuts and low-carb fruits, and adjust portion sizes. When counting carbs, be sure to calculate net carbs properly using total carbs minus fiber rather than relying on nutrition label totals. With some simple adjustments, almond flour banana muffins can be enjoyed as part of a healthy low-carb lifestyle.
