High Fiber Coconut Flour Muffins
These gluten-free coconut flour muffins are high in fiber, low in carbs, and perfect for using up overripe bananas. Easy and delicious!
Have a couple of overripe bananas hanging around? Don’t toss them—bake them into these delicious coconut flour muffins instead! This easy muffin recipe checks all the boxes: gluten-free, high-fiber, low-carb, and naturally sweetened. Whether you’re meal prepping for the week or just need a smart way to use leftover bananas, this one’s a keeper.
I originally developed this as a bit of a “formula” recipe—simple base ingredients that allow for lots of creative mix-and-match options. But as I’ve made it again and again, I’ve come to think of it as one of my favorite coconut flour recipes—a reliable go-to that turns out golden brown muffins every time.
Why You’ll Love These Coconut Flour Banana Muffins
- ✅ Naturally gluten-free (no regular flour here!)
- ✅ Lower in net carbs than traditional muffins
- ✅ Packed with wholesome ingredients like coconut flour, psyllium husk, and whey protein
- ✅ Lightly sweetened with your choice of sugar or sugar substitute
- ✅ Totally customizable with your favorite mix-ins (hello, dark chocolate chips or lemon zest 🍋🍫)
Let’s Talk Ingredients
These aren’t your average muffins—and coconut flour is the star of the show. A few quick notes on what makes this recipe shine:
- Coconut Flour: Super absorbent and loaded with fiber. Be sure to measure it carefully and never swap it 1:1 with other flours like oat flour or whole wheat flour.
- Psyllium Husk: Adds structure and moisture retention. Great for creating that soft, moist texture coconut flour muffins can sometimes lack.
- Whey Protein Powder: Optional, but boosts protein and helps with structure. Collagen powder is another option if you’re looking for variety.
- Bananas: Adds natural sweetness and keeps the crumb tender. If you’re out, applesauce could work in a pinch—but it’ll change the flavor a bit.
- Eggs: You’ll need three! Coconut flour demands extra eggs to work properly. Room temperature is best to help the liquid ingredients blend evenly.
Dietitian Insight
While these muffins aren’t “low-calorie,” they’re a great healthy muffin option thanks to their fiber, protein, and satisfying ingredients. They’re a perfect example of how mindful indulgence and nutrient density can coexist beautifully in a recipe. Fullness and flavor? Yes, please.
Hi, I’m Regan — a registered dietitian, professional recipe developer, and the creator of This Baking Life.
I bake with less sugar and smarter carbs in mind (though you’ll find plenty of full-sugar favorites here too!), so you can enjoy a real dessert without overthinking every bite.
If you make this recipe, tag me @ReganJonesRDN so I can see what you’re baking!
High Fiber Coconut Flour Muffins
- Total Time: 30 minutes
- Yield: 10 muffins
- Diet: Gluten Free
Description
These gluten-free coconut flour muffins are high in fiber, low in carbs, and perfect for using up overripe bananas. Easy and delicious!
Ingredients
- 3/4 cup sugar or bakeable sugar substitute*
- 1/2 cup gluten-free all-purpose flour
- 1/2 cup coconut flour
- 1/4 cup psyllium husk
- 2 tablespoons whey protein powder
- 1 teaspoon baking powder
- 1/4 teaspoon Kosher salt (optional)
- 2 overripe bananas, mashed
- 1/4 cup oil
- 1/2 cup water
- 3 large eggs, lightly beaten
Instructions
- Preheat oven to 350°F. Line 10 muffin tins with paper liners, cupcake liners, or spray a prepared muffin tin with cooking spray.
- In a medium mixing bowl, combine sweetener and the next six dry ingredients (through salt). Stir well and create a well in the center.
- In a separate bowl, mix together the mashed banana, water, oil, and eggs until smooth.
- Add liquid ingredients to the dry mixture and stir until fully combined.
- Divide batter evenly among prepared muffin cups.
- Bake in preheated oven for 18-20 minutes, or until the center of the muffin springs back and tops are lightly golden.
- Cool in the pan for 5 minutes, then transfer to a cooling rack.
Notes
*I’ve tested this recipe with a combination of Swerve, stevia, and brown sugar. All work great—just adjust to your preferred sweetness.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 165
- Sugar: 6 g
- Sodium: 120 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Carbohydrates: 21 g
- Fiber: 8 g
- Protein: 4 g
Dietitian Insight
What Makes a Recipe "High Fiber"?
As a dietitian, I consider a baked good high in fiber when it delivers at least 4 grams of fiber per serving — a meaningful amount in a category where most desserts have little to none. (For reference, the FDA's official "excellent source of fiber" claim starts at 5.6g per serving, and "good source" starts around 2.8g; every recipe in this category meets or exceeds the good-source line, and most clear the higher bar.) Fiber numbers on this site are calculated using a detailed, ingredient-by-ingredient nutrition analysis process, including USDA reference data and manufacturer labels for branded ingredients.
Add-Ins & Flavor Ideas
These muffins are great on their own, but here are some fun extras to mix in before baking:
- Blueberries (for coconut flour blueberry muffins)
- Dark chocolate chips or chopped nuts
- Lemon zest or orange zest
- A drizzle of honey or pure maple syrup over the top for extra sweetness
- Sprinkle toasted coconut for a crunchy great option
How to Store or Freeze
- Store cooled muffins in an airtight container at room temp for 2–3 days or refrigerate for up to a week.
- Freeze for up to 3 months. Thaw at room temp or rewarm gently in the microwave.
Ways to Use Leftovers
- Serve warm with peanut butter or almond butter for a satisfying snack.
- Slice and layer into a breakfast parfait with yogurt and fruit.
- Crumble over a smoothie bowl for crunch.
- Reheat with a drizzle of coconut milk or cream cheese frosting for dessert vibes.
Troubleshooting Tips
- Dry muffins? Double-check your coconut flour measurement and don’t overbake.
- Too dense? Make sure your baking powder is fresh and mix batter evenly.
- Didn’t rise? Your leavening might be expired, or batter wasn’t mixed properly.
- Soggy bottom? Avoid underbaking and use a metal pan over silicone if possible.
If you’ve been curious about baking with different flours—especially coconut flour—this is a great recipe to start with. It’s forgiving, super adaptable, and honestly, just really tasty. Whether you’re looking for paleo muffins, a low-carb breakfast, or just a new coconut flour muffin recipe to love, this one’s worth bookmarking.
Let me know if you try it—especially if you add your own twist!
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