AIP/Vegan Banana Muffin Thins

by Evolved Chocolate

AIP Banana Muffin Thins

A bunch of you have requested we make dessert recipes that fit within the guidelines of the Autoimmune Protocol (AIP diet). We created these banana carob muffin thins for you!! .
Prep Time20 mins
Cook Time12 mins
Freeze Time10 mins
Total Time42 mins
Course: Dessert
Keyword: AIP, Diary-Free, Muffins, Paleo, peanut-free, vegan


Muffin Thin Ingredients

  • 1 banana mashed
  • ¼ cup coconut oil
  • ¼ cup maple syrup
  • 1 cup tigernut flour
  • ½ teaspoon baking soda

Carob Butter Topping Ingredients

  • ½ cup melted roasted unsweetened coconut butter can use plain coconut butter
  • 2 tablespoons carob powder


For the Muffin Thins

  • Preheat oven to 350℉.
  • Mix together all ingredients and scoop 2 tablespoons worth of batter into a muffin tin lined with muffin cup liners.
  • Bake for 10-12 minutes or until toothpick inserted in center comes out clean.
  • Let cool, while cooling make the topping.

For the Carob Butter Topping

  • Mix together coconut butter and carob in small bowl until all lumps are gone.


  • Pour 1 tablespoon of topping over each muffin thin.
  • Let set in freezer for 10 minutes before enjoying.
  • Best results if stored in freezer!
Nutrition Facts
Serving Size 1
Servings Per Container 10

Amount Per Serving
Calories 220 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 12g 60%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 6mg 0%
Total Carbohydrate 20g 7%
Dietary Fiber 8g 32%
Sugars 10g
Protein 2g 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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Ebony December 3, 2020 - 3:08 AM

5 stars
We love these ! We make them all the time. I was wondering if I can sub the tigernut flour for coconut flour or cassava flour ? I ran out of tigernut flour and need these in my life. 😂

Dean December 4, 2020 - 7:39 PM

Hi Ebony, the best substitute for tigernut flour would actually be blanched, fine almond flour. Bob’s Red Mill would be a brand that sells that sort of flour. If you don’t have almond flour, then I’d suggest using a mix of half tapioca flour and half coconut flour.

But keep in mind none of these substitutions are AIP-friendly. Let me know if you have any other questions.


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