Grain-free, gluten-free, and paleo-friendly, these Caramel-Stuffed Banana Bread Muffins are your new weeknight treat, portable breakfast, or midday snack!
There’s nothing quite as tempting as a batch of freshly baked muffins, warm from the oven and practically begging to be enjoyed with a nice, hot drink. I love a good muffin for breakfast—whether grabbed on the go or savored at home, perhaps split open, toasted, and slathered with salted butter (yes, even the sweet ones). My love for muffins is clear from the many recipes I’ve developed over the years. Somehow, my muffin recipe collection just keeps growing.
Last weekend, I created these caramel-stuffed paleo banana bread muffins, and I couldn’t wait to share them with you. Sweetly scented and filled with rich, creamy, oozing caramel, these delectable treats have taken up permanent residence in my head. The homemade caramel is made with just three simple ingredients: coconut sugar, coconut milk, and butter. Plus, every ingredient in this recipe is gluten-free and paleo-friendly. If I were you, I’d double the batch—they’re that good.
Are Caramel-Stuffed Banana Bread Muffins Healthy?
These caramel-stuffed banana bread muffins are suitable for paleo, gluten-free, grain-free, and refined sugar-free diets without requiring any ingredient substitutions.
The almonds and almond butter provide healthy fats, while the bananas contribute fiber and potassium. However, the recipe does include coconut sugar (which, while less refined, is still a form of sugar and should be used in moderation), as well as butter and full-fat coconut milk, both of which are high in saturated fat. With that in mind, it’s best to enjoy these muffins in moderation.
Consider adding a few tablespoons of flaxseed to the muffin batter. This will boost the fiber and protein content, making the muffins more filling and nutritious.
What is the Paleo Diet?
The paleo diet is all about going back to basics. The idea is to focus on whole and unprocessed foods that would have been available to early humans, like meats, fish, fruits, vegetables, nuts, and seeds.
People following a paleo diet avoid grains, legumes, refined sugar, and most dairy products, since these came into our diets only after agriculture began. In a paleo pantry, you’ll find things like fresh produce, grass-fed meat, wild-caught fish, eggs, and healthy fats like olive oil and avocados. For sweeteners, paleo-friendly choices are typically natural, like honey or maple syrup, rather than processed sugars.
Paleo isn’t about strict rules, though; it’s about eating in a way that feels more in tune with human history, so many people just do what works for them within these guidelines.
How to Make Ahead and Store
I like to make and freeze the caramel balls the night before, as this makes prep a lot easier the next day. You can also freeze them for up to 3 months to use in other muffin recipes.
Store your banana bread muffins at room temperature in an airtight container lined with paper towels to absorb moisture, and eat within 2 to 3 days. You can also individually wrap them in plastic wrap or aluminum foil and freeze for up to 3 months. Thaw in the refrigerator overnight. If desired, you can warm them up in a preheated oven at 350°F for about 6 minutes.
Serving Suggestions
While these muffins are perfect any time of day when you need a little pick-me-up, I especially love serving them as part of an afternoon tea platter when friends come to visit.
Try making some Cucumber Sandwiches and Flourless Gluten-Free Chocolate Cookies for your non-paleo friends, and accompany them with some paleo-friendly Coconut Rum Raisin Energy Balls, Vegan Banana Ice Cream Bars, and Homemade Caramel Vanilla Iced Coffees.
Ingredients
For the caramel:
- 1/2 cup coconut sugar packed
- 1/4 cup full-fat coconut milk
- 2 1/2 tablespoons butter grass-fed
For the muffins:
- 1/2 cup coconut flour (44g) sifted
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon sea salt
- 1/4 teaspoon baking soda
- 2 tablespoons almond butter
- 3 large, very ripe bananas mashed
- 4 eggs
- 2 tablespoons maple syrup
- 2 teaspoons vanilla extract
- 36 whole almonds (just under 1/4 cup)
- 3 tablespoons slivered almonds
Instructions
- In a small pot, combine the all of the caramel ingredients and whisk together on medium heat. Whisk frequently so that the butter melts quickly.
- Bring the mixture to a rolling boil and boil until the caramel turns very thick, darkens in color, and is reduced by about half. This takes about 8 minutes. Stir frequently so the caramel does not burn.
- Transfer caramel into a small Tupperware dish with a lid. Let the caramel stand for 30 minutes. Then, cover and transfer to the refrigerator until the caramel is almost fully hardened but gives slightly when you poke it, about 1 to 2 hours.
- Prepare a plate with a piece of parchment paper on it. Once the caramel is hard, scoop it out of the container using a 1 teaspoon-measure, roll into balls, and place on the parchment paper. Repeat until you have 12 balls. Place in the freezer for at least 1 hour to firm up.
- Note: you will have some caramel left over for drizzling on the finished muffins. Keep this at room temperature so it doesn't firm up too much.
- Preheat your oven to 350℉ and generously rub a muffin tray with coconut oil.
- In a small bowl, whisk together the coconut flour, baking powder, cinnamon, salt, and baking soda. Set aside.
- In a large microwave-safe bowl, melt the almond butter in 15-second increments in the microwave. Make sure you don't burn it. This only takes 30 to 40 seconds!
- Add the mashed banana to the almond butter and whisk until combined. Add the eggs, maple syrup, and vanilla, and whisk. Finally, add in the flour mixture and whisk until well combined. Let the batter stand for 10 minutes so the coconut flour can begin to absorb the mixture.
- Fill each muffin cavity about 1/2 of the way with the batter. Then, place 3 almonds in the center of each muffin to form a triangle shape. Do not press the almonds down.
- Place one frozen caramel ball in the center of each almond triangle. Divide the remaining batter on top of each muffin. Do not press the caramel ball down; it should be JUST covered by the batter.
- Sprinkle the tops with the slivered almonds and bake until lightly golden brown and a toothpick inserted just outside the center (since the center is melty caramel goodness) comes out clean, around 18 to 20 minutes.
- Let cool completely in the pan. Once cool, remove muffins from the pan and transfer to a wire rack.
- Once the muffins are cooled, microwave the remaining caramel for about 15 seconds or until melted. Drizzle over the muffins and serve!
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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