Banana Chia Bites

These paleo banana chia bites are naturally sweet and perfectly moist mini-muffins. They’re the ultimate grain-free snack.

*Post updated 10/11/2017 to include a video on how to make these paleo banana chia bites – one of the most popular paleo recipes on this site since they were published in 2013. I love grabbing one of these on my way out the door to a workout or crumbling over some yogurt for an easy snack. Enjoy!


These paleo banana chia bites are naturally sweet and perfectly moist mini-muffins. Great for on-the-go snacking!

Ok, so admittedly, these muffins 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.

Mini moist, fluffy paleo banana chia muffins make a great grain-free snack.

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 chia bites are a healthy, grain-free snack. Make a batch and enjoy all week!

These banana chia muffins are super moist (eeek gross word alert), not too dense like most grain free “breads” and naturally sweet. They’re very similar to these whole wheat sweet potato banana muffins and these avocado muffins in texture and their subtle sweet flavor.

More paleo snack ideas: chia cherry crunch bites | coconut apricot scones

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.

Paleo Banana Chia Bites

Paleo Banana Chia Bites

Yield: 10-12 servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

These paleo banana chia bites are naturally sweet and perfectly moist mini-muffins. Great for on-the-go snacking!


  • 3/4 cup almond meal
  • 2 tablespoons coconut flour
  • 2 tablespoons chia seeds
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1 large ripe banana, mashed
  • 1 egg
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons unsweetened almond milk (or other milk)
  • 1/2 teaspoon vanilla extract
  • 1/4 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.


Please leave a comment & rating below or share a photo on Instagram and tag @runningtothekitchen


  1. Aparna B.

    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 :)

  2. Mollie

    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!

  3. Jo (livingmintgreen)

    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?

  4. Tammy

    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!

  5. amanda j

    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!!!!

    1. Running to the Kitchen Post author

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

      1. Nora Fischbach

        I baked it in full muffin tins. I added 5 minutes to the cooking time. It makes six fill muffins. Not sweet, but they taste good. I might add some Stevia next time.

  6. Laura@ Fit Running Mama

    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!

  7. Nicole

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

  8. Laurie {SimplyScratch}

    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 :)

  9. Pingback: Friendly Friday: Blogger Spotlight Of The Week

  10. Marina Fort

    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!

  11. Pingback: Oatbran Banana Mini Muffins

  12. Jeri

    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!

  13. Gina

    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

  14. Jen

    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! :-)

    1. Gina Matsoukas Post author

      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!

  15. Pingback: High Five Friday #62

  16. paleo diet breakfast

    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!

  17. Pingback: Paleo Banana Muffins | Living, Laughing & Losing

  18. Judy

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

    1. Gina Matsoukas Post author

      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.

  19. Amy

    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?

    1. Running to the Kitchen Post author

      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.

  20. Narelle

    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!

  21. Pingback: Sugar Detox Week One | Lift Eat Play

  22. Pingback: Cheat Night Paleo Recipes from 9.30.13 | CrossFit Palm Beach

  23. Laura

    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.

  24. Marissa

    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.

  25. Pingback: Recipes | Fitness Innovation TeamFitness Innovation Team

  26. Pingback: I’m A Registered Dietitian! (+ WIAW) | Hummusapien

  27. Pingback: Recipes I’m Loving Lately | Hummusapien

  28. Pingback: Gluten-free Banana Chia Muffins - Dish by Dish

  29. Pingback: 13 Clean & Lean Workout Snacks

  30. Pingback: Easy back to school recipes - Running to the Kitchen

  31. Pingback: Paleo Banana Chia Bites

  32. Pingback: Paleo Challenge: Day 4 - Table for Two

    1. Running to the Kitchen Post author

      Yes, definitely! They’re pretty much the same thing. Meal just usually has a coarser grind.

  33. Jamie

    These look amazing and I’d love to try them but I need to know how many carbs per muffin.
    Any idea! I know the banana adds carbs.

    1. Running to the Kitchen Post author

      You can plug the recipe into an online nutritional calculator to figure it out if you need that info.

  34. Julia

    These are amazon. Made them For my toddler boys and infant daughter who love anything with chia…. and then I ended up eating 3 myself while still warm out of the oven. Now I need to whip up another batch!

    1. Running to the Kitchen Post author

      Glad everyone likes them! Definitely a favorite of mine too, such a great snack :)

    1. Running to the Kitchen Post author

      It makes 10-12 muffins (says it in the top left of the recipe card). I don’t have nutritional info on my recipes but you can plug the recipe into any of the online nutritional calculators to get the info you want.


Leave a Reply

Your email address will not be published. Required fields are marked *