BAM! (Paleo Gluten Free Banana Apple Muffins)

Gluten free, sugar-free, fake sugar-free, grain free… muffins that taste GOOD. Sidebar: I was at Panera the other day and saw that my favorite the ‘pumpkin muffin’ is 590 calories. That’s A LOT of gym time.

This is what happens when there is 2.5 feet of blizzard snow outside waiting to be shoveled, I put on my parka and gloves and head outside. HA no I don’t, I make MUFFINS and dream of Hawaii.

Actually, this is what I feel like right now:

Haha ok for real now, this is how to make these healthy muffins:


2 ripe bananas

1/3 cup honey

2 tbsp almond butter

3 eggs

3 tbsp coconut oil (or olive oil)

1 tbsp vanilla

2 cups almond flour

1/3 cup coconut flour

1 tsp baking soda

1 tsp salt

1 tsp cinnamon

1/2 tsp nutmeg

2 small apples (I used Gala)

*Option- Sometimes I switch it up and put blueberries, dried cranberries, or crushed nuts instead of the apples depending on what I have in the house or what I feel like eating)*

What To Do:

1. Preheat oven to 350 degrees.

2. Mash bananas in a bowl. Add honey and almond butter.

3. Beat eggs, vanilla, and oil in a small bowl and add to banana mixture.

Beat eggs, vanilla, and oil Add egg mixture to banana mixture

4. Mix almond flour, coconut flour, baking soda, salt, cinnamon, and nutmeg together and add to wet mixture. Add apples in and hand mix.

photo 4 Add apples

5. Spoon batter into cupcake tray. I like to spray the tray with Pam really well, and then cook muffins without muffin liners. I think it’s easier to eat and is more environmentally friendly (even if it is in the smallest way possible haha).

*Mini muffins are great too*

6. Bake for 15-18 minutes or until toothpick inserted in center comes out clean.

7. Cool and enjoy!

BAM Muffins!

(Recipe adapted from

13 Comments Add yours

  1. Catherine says:

    Made these on the weekend and they were a hit! Everyone loved them! I have to make another batch already bc they’re all gone!


    1. adiatucci says:

      I’m SO glad you and everyone else liked them! Definitely one of my favorite recipes- because they taste delicious AND are really healthy. Hope you all enjoyed the 2nd batch 🙂


  2. Felissacovin says:

    Any idea nutritional facts? Calories, fat, protein, etc?
    Made them tonight!! I added carob chips!!! So yummy!!!!


  3. Felissa says:

    Wondering if you know the nutritional value? Calories, carbs, fat, protein?

    Thanks!! I added carob chips and they were a hit!!!!! Uummy


  4. yesenia says:

    I wasn’t too sure how to add the apples, so I substituted with craisins & sliced almonds. I didn’t have coconut flour so I just used almond meal & only had egg whites on hand so I used them & didn’t have a nut butter so I used ghee. thank you sooooo much for the recipe, they came out yummy!!!


    1. adiatucci says:

      Awesome substitutions- sounds delicious. I’m so glad you enjoyed them!!


  5. jeela says:

    I just made these with spelt flour and their delicious! Thank you 🙂

    I had left my apples and bananas in the car and they froze, I needed to bake something and now I’m glad I did!


    1. adiatucci says:

      Thanks, I’m so glad you liked them!! I’ll have to try it with spelt flour sometime too : )


  6. etoile says:

    What do you do with the apples? They’re in the recipe but not in the method.


    1. adiatucci says:

      Fixed 🙂 You add them in after you combine the dry and wet ingredients!


      1. Oz says:

        Chopped finely skin on?


  7. Jay A says:

    Do you have the nutrition info on this? Specifically, protein (if any) carbs and fat?


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