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One-Bowl AIP Banana Muffins (No Sweeteners!)

  • hekeiser
  • Apr 14
  • 4 min read

Updated: Apr 17



Soft, cozy AIP Banana Muffins made with real, gut-friendly ingredients — and no added sweeteners!
Soft, cozy AIP Banana Muffins made with real, gut-friendly ingredients — and no added sweeteners!

Looking for a cozy, gut-friendly muffin recipe you can feel good about?

These Ginger-Vanilla AIP Banana Muffins are soft, tender, and naturally sweetened — no added sugars or sweeteners required!

They’re 100% AIP-compliant, which means they’re free from grains, dairy, eggs, nuts, seeds, and refined sugar.


If you’re following the Autoimmune Protocol (AIP) — a healing diet designed to calm inflammation, restore gut health, and support the immune system — these muffins are a perfect treat or breakfast option.

The best part? They come together in one bowl for easy cleanup!




🛒 Ingredients





Simple, wholesome ingredients ready to create a naturally sweet and spiced muffin — 100% AIP-compliant!
Simple, wholesome ingredients ready to create a naturally sweet and spiced muffin — 100% AIP-compliant!

You’ll need just a few simple, nourishing ingredients:


  • Ripe bananas

  • Coconut oil

  • Coconut butter (optional for richness)

  • Coconut flour

  • Arrowroot starch or tapioca starch

  • Collagen peptides (for extra protein)

  • Fresh ginger

  • Vanilla powder

  • Cinnamon

  • Baking soda

  • Apple cider vinegar

  • Sea salt

  • Gelatin (for the gelatin “egg”)



🥣 Why You’ll Love These AIP Muffins



✅ Naturally sweetened — only ripe bananas, no added sugars!

✅ One-bowl recipe — quick and easy cleanup.

✅ High-protein — boosted with collagen peptides.

✅ AIP-compliant — free from grains, dairy, eggs, and nuts.

✅ Flavorful — warmly spiced with fresh ginger and vanilla.




🥄 How to Make AIP Banana Muffins




Step 1: Preheat and Prep



Preheat your oven to 350°F (177°C).

Lightly grease a silicone muffin mold with a little coconut oil if needed.



Step 2: Make the Gelatin Egg



In a small bowl, sprinkle gelatin over water. Let it bloom for 1 minute, then gently warm it until melted and thickened.




Step 3: Mix the Wet Ingredients



In a large mixing bowl, mash the ripe bananas. Stir in the coconut oil, coconut butter, grated fresh ginger, vanilla powder, and prepared gelatin egg.




Mash those ripe bananas until smooth — they’re the natural sweetener for these muffins!
Mash those ripe bananas until smooth — they’re the natural sweetener for these muffins!


Step 4: Add the Dry Ingredients



In the same bowl, add the coconut flour, arrowroot starch, collagen peptides, cinnamon, baking soda, and sea salt. Stir until combined.

Add the apple cider vinegar last and mix gently.




The batter comes together thick and rich, packed with nourishing ingredients.
The batter comes together thick and rich, packed with nourishing ingredients.

Step 5: Fill and Bake



Spoon the batter into the silicone muffin molds, filling each about 3/4 full.

Bake for 18–22 minutes, until the tops are set and a toothpick inserted into the center comes out clean.

Let them cool completely before removing them from the mold — they firm up as they cool!




Fill each muffin cup about 3/4 full . They look lumpy now, but they’ll rise beautifully as they bake!
Fill each muffin cup about 3/4 full . They look lumpy now, but they’ll rise beautifully as they bake!

Golden, tender, and smelling heavenly — fresh from the oven! Fresh baked banana bread always reminds me of my best friend Erin's home when I was a kid. It seemed like her mom Karen was always baking a batch of delicious banana bread.
Golden, tender, and smelling heavenly — fresh from the oven! Fresh baked banana bread always reminds me of my best friend Erin's home when I was a kid. It seemed like her mom Karen was always baking a batch of delicious banana bread.


🍌 Full AIP Banana Muffin Recipe Card

Prep Time

Cook Time

Total Time

Servings

10 minutes

18–22 minutes

30–35 minutes

12 muffins

Ingredients:


  • 2 ripe bananas (about 1 cup mashed)

  • 1/3 cup coconut oil (melted)

  • 1/4 cup coconut butter (melted)

  • 1/3 cup coconut flour (sifted)

  • 2 tablespoons arrowroot starch or tapioca starch

  • 1/3 cup collagen peptides (unflavored)

  • 1 tablespoon gelatin + 2 tablespoons water (gelatin egg)

  • 1 1/2 tablespoons fresh ginger (grated)

  • 1 teaspoon vanilla powder

  • 1 teaspoon Ceylon cinnamon

  • 1 teaspoon baking soda

  • 1/2 teaspoon apple cider vinegar

  • 1/8 teaspoon sea salt

Instructions:


  1. Preheat oven to 350°F (177°C). Lightly grease a silicone muffin mold.

  2. Make the gelatin egg and set aside.

  3. In a large bowl, mash the bananas and mix with coconut oil, coconut butter, ginger, vanilla powder, and gelatin egg.

  4. Add coconut flour, arrowroot starch, collagen peptides, cinnamon, baking soda, and salt. Stir until combined.

  5. Add apple cider vinegar last and mix gently.

  6. Spoon the batter into muffin molds, filling 3/4 full.

  7. Bake for 18–22 minutes, until a toothpick inserted comes out clean.

  8. Cool completely before removing from the mold.



🍌 Macros Per Muffin 

(approximate values)


Nutrient

Per Muffin

Calories

~120 kcal

Protein

~3.5 g

Fat

~8.8 g

Total carbs

~7.2 g

Fiber

~2.0 g

Net Carbs

~5.2 g

Sugars

~3.5 g (natural from bananas)

These muffins are:


  • Low in sugar (only from banana, no added sweeteners)

  • Moderate in protein, especially for a baked AIP item

  • High in healthy fats, supporting blood sugar balance

  • Low in net carbs for a banana-based baked good


🍞 Want Banana Bread Instead of Muffins?

You can easily turn this muffin batter into a cozy banana bread loaf!

Here’s how:


  • Use the same batter.

  • Pour into an 8x4-inch loaf pan lined with parchment paper.

  • Bake at 350°F for 35–40 minutes, until golden and a toothpick inserted into the center comes out clean.

  • Cool completely before slicing.


Save this recipe for your next baking day — your future self will thank you! 🍌🧡

 
 
 

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