Are Bananas Keto Friendly?

Bananas are not generally recommended for the keto diet because they are relatively high in carbohydrates. One medium-sized banana contains about 27 grams of carbohydrates, including 3 grams of fiber and 14 grams of sugar.

On a keto diet, the goal is to limit carbohydrate intake to achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. Most people following a keto diet aim to consume less than 50 grams of carbohydrates per day, and some may aim for even less.

While bananas can be a healthy snack for people following a balanced diet, they are not typically considered a keto-friendly food. Instead, people on the keto diet typically opt for low-carbohydrate fruits such as berries or avocados, which are higher in fat and lower in carbohydrates.

Unfortunately, bananas are not generally considered a suitable ingredient for the keto diet because they are relatively high in carbohydrates.

Here’s an example of a keto recipe using banana ingredients:

Keto Banana Nut Muffins Keto Recipe

Ingredients:

• 1 1/2 cups almond flour
• 1/4 cup erythritol
• 2 teaspoons baking powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 large eggs
• 1/4 cup unsalted butter, melted
• 1 small ripe banana, mashed
• 1/4 cup chopped walnuts

Directions:

1. Preheat the oven to 350°F (180°C). Line a muffin tin with 9 paper cups.
2. In a mixing bowl, whisk together the almond flour, erythritol, baking powder, cinnamon, and salt.
3. In a separate bowl, beat the eggs, melted butter, and mashed banana until well combined.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Fold in the chopped walnuts.
6. Divide the batter evenly among the muffin cups.
7. Bake for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Let the muffins cool in the tin for a few minutes, then transfer them to a wire rack to cool completely.

Keto Banana Chia Pudding

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1/2 cup heavy cream
• 1 tablespoon erythritol
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1 small ripe banana, mashed

Directions:

1. In a mixing bowl, combine the chia seeds, almond milk, heavy cream, erythritol, vanilla extract, and ground cinnamon. Whisk until well combined.
2. Add the mashed banana to the mixture and whisk until combined.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or overnight.
4. When ready to serve, give the pudding a good stir to make sure the chia seeds are evenly distributed. Add more almond milk if desired for a thinner consistency.
5. Divide the pudding into bowls or jars and top with your favorite keto-friendly toppings, such as chopped nuts, shredded coconut, or cocoa nibs.

Keto Banana Nut Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup coconut cream
• 1 tablespoon erythritol
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1 small ripe banana
• 1/4 cup chopped walnuts

Directions:

1. In a blender, combine the almond milk, coconut cream, erythritol, vanilla extract, and ground cinnamon. Blend until smooth.
2. Add the small ripe banana to the blender and blend again until smooth.
3. Add the chopped walnuts to the blender and pulse a few times until they are chopped but not completely blended.
4. Pour the smoothie into a glass and top with additional chopped walnuts, if desired.