I often made a recipe similar to this during the two years while I was on SIBO treatments. It is nice to start the day off with more than just meat or eggs or broth. Because the recommended restrictions on nut flours would limit a serving size to one muffin I would often make a batch and freeze them. Sometimes I would eat a muffin at each meal or as a dessert, especially during the winter when I had a hard time maintaining weight. Somewhere along the way I stopped making them and forgot about them. But two months ago when my schedule began to include consistent weekend travel I remembered how awesome banana nut muffins are on the road. I looked for my old recipe and to my dismay I had lost my original instructions and ingredients list.
But sometimes things work out for the better.
I’ve been perfecting this recipe each week for the better part of two months. I have no idea how my household is not tired of Banana Nut Muffins by now but they seem to have enjoyed all of the variations I’ve made along the way. All of the different batches have led to wonderful success. For straight up Banana Nut Muffins this recipe is hands down the best SIBO version.
For a more nutty version you can add a handful or two of chopped walnuts.
If you tolerate cacao chips with no added sugar they are a fantastic addition. My family tolerates and loves these the best: Pascha Chocolate Chips. They are not sweetened with anything so they are quite bitter to one with a sweet-tooth. Please remember this is just a variation of the recipe and is dependent on your own tolerances and your own doctor’s recommendations.
This recipe makes about one dozen SIBO servings.
I hope you enjoy!
Banana Nut Muffins
Ingredients
- 1 cup almond flour
- 1 cup pecan pieces
- 1 tsp ground cinnamon
- 1/2 tsp ground nutmeg
- 1/2 tsp baking powder (be careful of fillers)
- 1/4 tsp fine sea salt
- 3 ripe bananas (peeled)
- 1-4 Tbs clear honey or tolerated sweetener (if desired)
- 2 egg
Instructions
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Preheat the oven to 375 degrees Fahrenheit. And place muffin cups into a muffin tray for baking.
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Place the almond flour, pecan pieces, cinnamon, nutmeg, baking powder, and sea salt into a food processor.
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Process on low for about 30 seconds or until the pecans turn to flour.
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In a mixing bowl, mush the bananas.
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Add the honey or other tolerated sweetener if desired to the bananas and mix together.
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Crack the eggs into the mushed banana and mix well. Discard the egg shells.
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Add the flour mixture to the mixing bowl with the wet ingredients and gently fold in.
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Once gently mixed a light batter will have formed. Scoop the batter into the muffin trays.
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Bake at 375 degrees Fahrenheit for 25 to 30 minutes or until the muffins are to your liking.
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Remove from the muffin tray and let cool on a wire rack.
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Enjoy!
What does it mean “Be careful of fillers” with Baking Powder? Is there a specific kind to use that is safe?
Most baking powders contain a form of starch like corn starch or potato starch or arrowroot powder. While these are tiny amounts and even smaller amounts when added to a recipe, some people with SIBO are super cautious and want to stay away from even these small amounts. Pick one with a starch you tolerate in tiny amounts or make your own without any starches. The Healthy Home Economist has a homemade version without starches.
Is this supposed to have oil in it? The batter came out very thick like cookie batter. Not sure how its going to come out. In the oven now.
Hi Rebecca,
No, I do not add oil to this recipe. It is a very thick batter – you do have to scoop it into the muffin tray but it should also be much lighter and fluffier than a cookie batter. All of my muffin recipes are pretty thick compared to traditional wheat flour muffins. You are welcome to add 1/4 cup coconut oil if you would like. They will bake up a little fluffier but also a little crumbly.
Hi, Thank you so much for your recipes! I was wondering if it would work to use walnuts instead of pecans?
Hey Michelle!
This recipe should work just fine with walnuts instead of pecans. I haven’t tried it specifically but I don’t think you will have any problems swapping them.
Elena