Paleo Banana-Currant Muffins




This simple recipe is sure to make your mornings easier. Each muffin yields 2 blocks of carbs and 3 blocks of fat, so all you have to do is pair them with your favorite breakfast protein and you’re set!

Paleo Banana-Currant Muffins

Ingredient List:

  • 4 eggs
  • 10 ripe bananas 
  • 3 tablespoons agave nectar 
  • 2/3 cup currants (Raisins)
  • 1 ¼ cups coconut, finely shredded for baking 
  • 1 cup walnuts, crushed 
  • ¾ cup almond flour 
  • ¼ cup pumpkin seeds 
  • 2 tablespoons almond butter 
  • 1 tablespoon macadamia nut oil 

Preparation Instructions:

  1. Combine all ingredients in a large mixing bowl and mix well until incorporated. 
  2. Spray 24 muffin cups with baking spray and distribute muffin batter evenly into muffin cups. A Portion Control scoop will make this easiest. 
  3. Bake at 350°F/177°C convection or 375°F/191°C regular for 20-25 minutes. 
  4. Remove from muffin pans and allow muffins to cool on a baking rack if possible. 
  5. You can freeze these for up to 6 months, but they’ll never last that long… 
  6. Enjoy! 

Yield is 24 muffins. Each muffin contains 2 Carb Blocks, 3 Fat Blocks and a trace of protein.

“Keep It Paleo!”

Zone Breakdown:


Our protein comes from our eggs. We are using 4 eggs, and with one egg equaling one block, we end up with a count of 4 protein blocks.


Most of our carbs are coming from our bananas. With each banana holding about 3 blocks per banana, we get 30 blocks from them.

Our next count comes from the agave. We will measure this similar to honey. We measure this being ½ teaspoon equals one block so in one table spoon there would be 6 blocks, for a total of 18 blocks from the three tablespoons.

And finally our currants add an additional 10 blocks to the muffins. One tablespoon equals one block. So with that said, we have 16 tablespoons in one cup. If we are using 2/3 of a cup that gives us about 10 blocks form currents.


There are a lot of fats in this recipe, but all good healthy fats. Firstly, our 1 ¼ cup of shredded coconut weighs in at about 116g. With 9g equaling one block that gives us 13 blocks.

Our cup of crushed walnuts weighs about 117g. 5g of crushed walnuts equals one block so therefore we have 23 blocks form walnuts.

6g of almond flour equals one block. One cup weighs about 112g, so therefore we are using 84g, giving us a total of 14 blocks.

Next up is our pumpkin seeds. We are using about 16g worth and with 16g weighing one block, we are only getting one block from these.

Our almond butter and macadamia nut oil have the same measurement per block of 1/3 of a teaspoon, which yields 9 blocks per tablespoon. With 2 tablespoons of almond butter we get 18 blocks and 1 tablespoon of macadamia nut oil we get 9 blocks, adding 27 blocks to the recipe.

Balancing Act:

At the end of the recipe, when all is made and cooked, we will get 24 muffins. Because we have so many and our protein count is low, we wont even include protein in the count, which then yields us with each muffin having 2 carb blocks and 3 fat blocks. This is a great snack idea, and also a great addition to eggs for breakfast.

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