Banana chia bites

paleo banana muffins

Ok, so admittedly, these aren’t going to win any awards for most original recipe.

A banana muffin…wow. Never seen it before.

But, these are probably one of my biggest grain free, gluten free, sugar free baking successes ever.

paleo banana muffins

Something that seriously bothers me about paleo/grain free baked goods is the amount of eggs used in most recipes. I go through an alarming amount of eggs as is, I don’t need to be sacrificing 5 of them at a time for bread unless someone would like to gift me a chicken (and someone to take care of it in my backyard).

So I decided to try and beat the system with chia seeds and lots of mashed banana.

And it worked. Like really worked.

paleo banana muffins

These are super moist (eeek gross word alert), not too dense like most grain free “breads” and naturally sweet.

I haven’t done the nutritional stats on them, but I’m betting they’re pretty stellar. Especially as pre-workout fuel. I popped two with some almond butter before my first Fran since on-ramp back in July yesterday and was pretty happy with the results.

Now I can’t get the idea of trying them with chocolate out of my head. That’s gotta shave at least 30 seconds off my time.

5.0 from 3 reviews

Banana chia bites
Prep time
Cook time
Total time
A grain, gluten and sugar free banana muffin made with chia seeds. A perfect workout snack.
Serves: 10-12 mini muffins
  • ¾ cup almond meal
  • 2 tablespoons coconut flour
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon salt
  • ½ teaspoon baking soda
  • 1 large ripe banana, mashed
  • 1 egg
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons unsweetened almond milk (or other milk)
  • ½ teaspoon vanilla extract
  • ¼ cup chopped pecans (optional)
  1. Preheat oven to 350 degrees and grease a mini-muffin pan.
  2. Combine almond meal, coconut flour, chia seeds, cinnamon, salt & baking soda in a large bowl.
  3. Whisk together remaining ingredients (besides nuts if using) in a small bowl.
  4. Add the wet ingredients to the dry and stir to combine.
  5. If using the nuts, fold into the batter until evenly distributed.
  6. Spoon batter into mini-muffin pan and bake for about 15 minutes until tops start to turn golden brown.
  7. Remove from oven and let cool for a few minutes before transferring to a cooling rack.


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  1. 1

    These sound so great!! Can’t wait to try them this weekend!!

  2. 2

    I love the recipe! I love little muffins, less guilt, unless I eat more! :)

  3. 3

    Great idea using mashed nanners over eggs. Until I started reading your posts when you did the paleo challenge, I didn’t realize how many eggs are consumed in this diet! But hey, protein, right? I can see how you’d get sick of them pretty fast though :\ At least these turned out to be a success. They sound and look delicious :)

  4. 4

    Is it one egg or two? It’s listed twice.

  5. 6

    This looks so good and conveniently I have all the ingredients!! Quick clarification though- does the recipe call for 1 or 2 eggs? You have 1 egg written twice in the ingredients list. THANKS!

  6. 8

    These look delicious!

  7. 9

    Looks great Gina!

  8. 10

    YUM! I made banana bread with almond meal the other day – it was surprisingly awesome except I think I used too much baking soda. I’ve been meaning to ask you what the ratio is for grain free baking. I used 1 tsp soda:2 cups almond meal & it was too salty! Also, do I even need to use soda/powder?

  9. 11

    I’ve tried to create muffins like this before with little success. I can’t wait to try this version!

  10. 12

    Great recipe! Nothing beats banana muffins!

  11. 13

    I just purchased almond meal and coconut flour for the first time last week and have been experimenting but these muffins look great! Thanks for sharing :)

  12. 14

    Just whipped up a batch and they are tasty. My husband has been gluten free for over 2 weeks and I’m trying my best to bake yummy treats for him! Thanks for sharing this great recipe!

  13. 16

    Oh yes! These look perfect!

  14. 17
    amanda j says:

    I love that you made these sans eggs. I’m trying to decrease (or better, eliminate) eggs for a while from my diet while at the same time move toward a more paleo-ish way of eating. Every paleo recipe has like ten eggs added – argh! So again, thanks for these!!!!

  15. 18

    Lori and I are the same, one reason we bake a lot of vegan as we eat enough eggs as is :)
    thank goodness for chia and bananas

  16. 19

    Sweet! I added this to my Ziplist!

  17. 20

    These look great, and I love all the healthy ingredients! Plus I know my kids will love them :)

  18. 21

    Those look like something I could eat the whole batch of! LOL! :) YUM! Monkeys would love them too!

  19. 22

    Would these bake well if they were full muffin size?

    • 23
      Running to the Kitchen says:

      I haven’t tried it, but I can’t see why not as long as you increase the baking time.

  20. 24

    This recipe sounds right up my alley! Definitely going to try it out. Thanks for sharing =)

  21. 25

    I just made these after running 6 1/2 miles! So good– I threw some sprinkles in a few of them for my three year old and we enjoyed breakfast together! I mixed my muffin bites with some plain greek yogurt!! Awesome recipe!

  22. 26

    I just made these & they are delicious! My kids absolutely loved them & it was so quick & easy to make. Thanks for the recipe.

  23. 27

    I love love love the ingredients in these! Pinning this right now!

  24. 28

    I don’t follow paleo or grain free or anything like that, but these sound so good I think I need to go find myself some coconut flour stat!

  25. 29

    Gina, I just have to say… I love visiting your blog. You’re always posting something Faaaaaaaaaaaabulous! These look amazing and I’m passing your site on to my sisters who are GF, DF and big fans of paleo! ps. I’m in-boxing you my address so you can ship me samples of everything you make :)

  26. 31
    Marina Fort says:

    I’m following something similar to paleo, and these muffins are just waht I needed to mix up my breakfast or mid morning snack. Baked a batch today (I added sultanas) and they are yummo! Thanks Gina, your blog is the best!

  27. 32

    Oh these look great and I love the ingredients list :)

  28. 33

    I made a double batch of these last night! Very impressed. I didn’t grease the pan enough and had a wee bit of difficulty getting them out. I also didn’t have any coconut flour on hand (well I swear I have it SOMEwhere but I’ll be darned if I can find it…) so I subbed white rice flour. It worked just fine. I added veeeeeeery slightly less almond milk, knowing how much liquid coconut flour can suck up, so just added milk last and slowly until the consistency seemed about right. Also added chocolate chips because I wanted to get my kids to eat them…you’re right, they are delish with chocolate!

  29. 34

    These look awesome. Just ordered my first batch of chia seeds so I’m searching Pinterest for recipes. This is now top of my list. Thanks for sharing yr recipe. From one Gina to another!! x

  30. 35

    Hey! These look great! 2 quick questions….I don’t have any chia seeds on hand, but I have flax seeds and flax meal. Would either of these work? Also have you tried freezing these? Seems like they would do well, but thought I would ask of your experience.
    Thanks so much! :-)

    • 36
      Gina Matsoukas says:

      I haven’t froze them, but I’m pretty confident they’d be great for that like you said. As for the flax…flax is a great sub for chia seeds when you’re using chia seeds with water as an egg substitution but in this recipe the chia isn’t a “gel” to replace eggs, it acts more like a seed/nut. If you wanted to use flax seeds (whole) to replace the chia seeds I think you could but I wouldn’t use ground flax as a sub. Hope that makes sense!

  31. 37
    paleo diet breakfast says:

    Hello! This is my first visit to your blog! We are a collection of volunteers and starting a new project
    in a community in the same niche. Your blog provided us useful information
    to work on. You have done a wonderful job!

  32. 38

    Hiya! These look phenom!!! As I am in SCD, could I just eliminate the chia or replace with almond meal? Thx a million!!! ;) judy

    • 39
      Gina Matsoukas says:

      You could try without and add a bit more almond meal, I think it would work but I haven’t tried them that way to be sure.

  33. 40

    These look amazing and I want to make them tonight but I don’t have coconut flour – is there another sub you recommend? I’m not gluten-free so the possibilities are open! Would wheat flour work? Oat flour?

    • 41
      Running to the Kitchen says:

      you could just use more almond flour in place of the coconut flour. There’s really no exact sub for it as it’s quite different than most typical flours.

  34. 42

    Wow, these are amazing. I used desiccated coconut instead if coconut flour and threw in some sultanas.

    OMG, love these little bite sized morsels.

    Thank you!

  35. 43

    Fantastic recipe! Bananas and chia are a great baking combo.

    We translated your recipe into German and linked back to this page:

  36. 44

    These sound so good! I can’t wait to pick up a few of the ingredients and whip these up this weekend!

  37. 45

    Can I use almond flour instead of almond meal?

  38. 47

    Just made these this morning — they turned out great. I actually added some agave because I like them a little sweeter because I eat them just the way they are. Delicious! I’ll freeze them and start my day with these tasty and healthy muffins. Love your blog, by the way — just discovered it.

  39. 48
    Marissa says:

    Hi! I am super excited to use several of your chia seed recipes! I’m constantly substituting eggs using soaked chia, there is a lovely little texture added and it makes breads SO super soft and squishy. :) They are just perfect for my toddler to get in some extra goodness, too! Thanks a bunch for your posts and sense of humor, it’s like baking with a friend of mine.


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