Banana Muffins and a Picnic

Paleo Banana MuffinsA sunny day always means a picnic on the deck when my grandkids come over.  The coffee table is the perfect height for a toddler sized patio chair, and somehow being outside means any food put in front of them is immediately hoovered into their mouth.  Particularly if Nana has freshly baked banana muffins on the menu.  With a few chocolate chips sprinkled on top.  There’s nothing more satisfying than exploring in the garden with a muffin in hand.

Since changing to a no-grain, no-sugar way of eating a couple years ago, sometimes it’s a challenge to find delicious recipes for treats.  Luckily, eating this way has become more common, and challenged the creativity of hundreds of food and health bloggers who have come up with some incredible recipe books.  One of my favourites is Make it Paleo by Hayley Mason and Bill Staley, and their Banana Bread recipe has been my inspiration for these muffins.  This makes 8 good sized muffins in a silicone cupcake pan.  If you’ve never cooked with coconut flour, then check this post.

Banana Muffins
Yields 8
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Prep Time
15 min
Cook Time
30 min
Prep Time
15 min
Cook Time
30 min
  1. 4 whole dates, pitted and chopped + 1 tbsp water
  2. 1/2 tbsp pure maple syrup
  3. 1/2 cup coconut flour, sifted
  4. 1/2 tsp salt
  5. 1/4 tsp baking soda
  6. 6 eggs
  7. 1/4 cup coconut oil, melted if necessary
  8. 1/2 tbsp vanilla extract
  9. 1/2 cup mashed ripe banana
  1. Preheat oven to 350F and prepare muffin pan by brushing melted coconut oil or butter in cups (not necessary if using a silicone pan).
  2. In a microwave safe dish, add the 1 tbsp water and chopped dates; cover and heat for 30-45 seconds. Remove and stir in maple syrup; with a fork, mash the dates until pureed.
  3. Mash banana(s) and add to date mixture along with vanilla and blend well.
  4. Sift together coconut flour, salt and baking soda and set aside.
  5. In a large mixing bowl or stand mixer, beat eggs until double in volume. Add banana-date mixture to eggs and blend well. Add in coconut oil and continue beating.
  6. Stir in coconut flour mixture and mix well.
  7. Spoon batter into muffin cups, and put in oven (if using a silicone muffin pan, put on cookie sheet for support before putting in oven). Bake for 30 minutes (start checking at 20 minutes).
  8. Let cool in pan for 10 minutes, then remove.
  1. This was originally a loaf recipe and if that's your preference, then prepare a loaf pan by lightly greasing before adding batter.
Adapted from Make it Paleo
Adapted from Make it Paleo

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About Leslie

Trying a little bit of everything: writing, learning Wordpress & basic coding, cooking, playing with grandkids, travelling, gardening, making soap & body treats, and getting older. Not necessarily in that order.


  1. Viviann Napp says

    I’m always on the look out for healthy and delicious desserts.

    • It’s a favourite of my grandkids and I like there’s no refined sugar in them. Enjoy!