These delicious banana muffins are reminiscent of the banana bran muffins I grew up on. But wheat bran is just to high in carbs to use it now. But flax meal is a good substitute. This recipe was inspired by a recipe of BigDumbBear on the old Atkins forums. I finally tried them BDB and they are a wonderful way to get 9 muffins at a time. I added some whey protein powder, some banana and banana flavoring and VOILA! A tasty morning or afternoon tea muffin that is only 1.87 net carbs! And so nutritious, these. This will make 6 larger muffins, but I used a silicone pane with smaller cups and I got 9 out of this batter. Numbers are calculated for 9 small muffins. This recipe is not suitable for Induction unless you omit the banana and double the flavoring extract. It is suitable once you begin to re-introduce the higher carb fruits like bananas. It is suitable for Keto diets as well.
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½ a 6″ small banana, mashed (omit for Induction)
4 extra large eggs, beaten (or 5 large)
2 T. coconut oil (or oil of choice)
1 tsp. banana emulsion or extract (2 tsp. if still in Induction & omitting the real banana)
1½ c. golden flax meal
2 T. plain, unsweetened whey protein powder
7-9 light shakes KAL stevia (around 1/8 tsp.)
couple dashes salt
1½ T. baking powder
DIRECTIONS: Preheat oven to 350º. Using a brush, oil the slots of a muffin pan with a dab of oil in each. I used a silicone pan and only 9 of the slots. Peel and mash the half banana in a medium mixing bowl. Add beaten eggs, oil, banana emulsion/extract and stir well. Measure the dry ingredients on top and beat to a smooth batter. Let sit a couple minutes as it will swell a bit. Dip evenly into the 9 (or 6 larger) slots of your muffin pan. Pop into 350º oven and bake for around 20 minutes or until lightly browned and dry to touch in the center. Remove from oven and let them sit a couple minutes. Pop out and serve hot or at room temperature.
NUTRITIONAL INFO: Make 9 small muffins, each contains:
13.4 g fat
7.21 g carbs, 5.24 g fiber, 1.87 g NET CARBS (2.8 net carbs if you only make 6)
7.43 g protein
116 mg sodium