EAT BREAD; LOSE WEIGHT
13 shocking secrets
If you’re keto, low-carb, or concerned about your blood sugar and think bread is off limits — this free guide was written for you.
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KETO BANANA CHOCOLATE MUFFIN TOPS
These aren’t your average keto muffins – they’re meal-sized powerhouses! Each massive muffin top delivers 27-30g of protein and only 5.3-8.3g net carbs, making them the perfect grab-and-go breakfast or post-workout meal. With natural banana essence, melty chocolate chips, and crunchy pecans or walnuts, these gluten-free, sugar-free keto muffins taste like indulgent banana bread but keep you satisfied for hours. The secret? Cottage cheese creates an incredibly moist, almost cheesecake-like texture that non-keto eaters can’t believe is low-carb!
- Prep Time: 10
- Cook Time: 40
- Total Time: 40
- Yield: 6
- Category: Keto Cottage Cheese
- Method: Baking
- Cuisine: Baked Goods
- Diet: Diabetic
Ingredients
Main Recipe:
- ¼ cup (60 ml) avocado oil or melted unsalted butter
- 1 cup (225 g) cottage cheese (17g protein per ½ cup)
- 3 large eggs
- 1 tablespoon (15 ml) banana extract or essence
- 1 teaspoon (5 ml) vanilla extract or essence
- 1 cup (120 g) unsweetened protein isolate (90%)
- ½ cup (60 g) whole psyllium husks (experiment for desired muffin top texture)
- 1 cup (200 g) natural brown sugar sweetener (½ cup if using sugar-free chocolate chips)
- ½ cup (85 g) sugar free chocolate chips or cacao chips or no sugar added chocolate chips
- ½ cup (60 g) walnuts or pecan pieces
- 1 tablespoon (15 g) double-acting baking powder (zero carb) – optional
- Avocado oil spray for greasing hamburger silicon mold
For Topping:
- 1 banana sliced into 18 pieces (3 slices per muffin top)
- 18 pecans or walnuts (3 per muffin top)
- ¼ cup (40 g) unsweetened chocolate chips
Instructions
- Prepare: Preheat oven to 350°F (180°C). Spray muffin top silicone mold with avocado oil spray and place on a cookie sheet lined with parchment paper.
- Blend wet ingredients: In a blender or food processor, mix oil, cottage cheese, eggs, banana extract and vanilla extra until smooth. Pour into a glass bowl.
- Add dry ingredients: In same glass bowl add protein isolate, psyllium husks, sweetener and baking powder.
- Fold in chocolate chips and pecan pieces. Mix well.
- Fill molds: Divide mixture evenly among the 6 muffin top cavities, using water on your fingers to smooth the tops if needed.
- Garnish each muffin top with 3 slices banana, 3 pecans and chocolate chips.
- Bake: Bake for 25-30 minutes or until tops are golden brown.
- Cool: Let cool. Remove muffin tops from mold. Finish cooling on wire rack.
Notes
🧁 Nutritional Values (Based on Cacao Chips & Pecans Without Fresh Banana)
Extra-Large Muffin Tops (6 total)
(Full recipe as written — ½ cup cacao chips total)
| Nutrient | Per Muffin Top |
|---|---|
| Calories | ~447 kcal |
| Protein | ~32.7 g |
| Fat | ~27.7 g |
| Total Carbs | ~13.5 g |
| Fiber | ~11 g |
| Net Carbs | ~2.5 g |
Regular Muffins (12 total)
(Same recipe divided evenly into 12 portions — half the size of the extra-large ones)
| Nutrient | Per Muffin |
|---|---|
| Calories | ~224 kcal |
| Protein | ~16.4 g |
| Fat | ~13.8 g |
| Total Carbs | ~6.8 g |
| Fiber | ~5.5 g |
| Net Carbs | ~1.3 g |
*Nutritional values will depend on the brand & type of products you use. This information is provided as reference only.
AMAZON LINKS FOR INGREDIENTS AND EQUIPMENT:
AMAZON USA
Bun Silicon Mold: https://amzn.to/47i8JW1
Cacao Chips: https://amzn.to/47sm7YI
Sugar Free Dark Chocolate “Melting” Chips: https://amzn.to/4nQzTtY
Brown Sugar Sweetener: https://amzn.to/4o1dMRF
AMAZON CANADA
Bun Silicon Mold: https://amzn.to/3Ln8pxJ
Sugar Free Chocolate Chips: https://amzn.to/4n6ujm2
No Sugar Added Chocolate Chips: https://amzn.to/4omHUH9
Brown Sugar Sweetener: https://amzn.to/4nWG0Nz