Atkins Diet Recipes: Low Carb Banana Flip (OWL)

Atkins Diet Recipes: Low Carb Banana Flip (OWL)

This recipe is similar to my very popular low carb whoopie pie recipe. One viewer said it reminded them of their banana flip snack cakes they used to eat pre-Atkins, and I was happy to oblige them in making one officially for them. It was extremely simple to make, and my kids wolfed down the first batch before I even had a chance to take a photo of them. I took that as a good sign they were pretty tasty.

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Atkins Diet Recipes: Low Carb Banana Flip (OWL)

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 10 servings

Serving Size: 1 banana flip


  • 1 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 5 tbsp butter
  • 1/2 cup Splenda, granular
  • 1 Egg
  • 1 tsp vanilla extract
  • 1/3 cup vanilla protein powder
  • 1/3 cup heavy cream
  • 1/3 cup water
  • Filling:
  • 4 oz cream cheese
  • 1/3 cup Splenda
  • 1 tsp vanilla extract
  • 3 tbs butter
  • 1-2 tsp banana extract
  • 2 drops yellow food color
  • 1 tbsp heavy cream


  1. Preheat oven to 375F.
  2. In a large bowl, combine almond flour, coconut flour, and baking soda.
  3. To the stand mixer bowl, add butter, Splenda, egg, vanilla, vanilla whey protein powder, Beat batter together until well-combined.
  4. In a small bowl, add cream and water, and stir. Turn on stand mixer to low speed, and alternate adding a portion of flour mixture and wet ingredients until all are combined. Scrape down sides of mixer, and mix for another 20 seconds on medium.
  5. Line a baking sheet pan with parchment paper, and using a tablespoon, portion out dollops on the sheet pan. Only do one pan at a time, refrigerate the batter in between batches. Bake for 8-9 minutes. Move the finished cakes to a cooling rack to cool for 30 minutes. Repeat process for remaining batter.
  6. In a second stand mixer bowl, add cream cheese, Splenda, vanilla, banana extract, butter, yellow food coloring, and heavy cream. Whip the ingredients together.
  7. Match the banana flip cakes with similarly sized cakes. Take the bottom, and spread the filling on top. Place top cake on filling, and press top cake down.

Notes/Nutrition Info:

Nutrition Info per Serving (1 banana flip): 268 Calories, 25.5g Fat, 4.3g Total Carbs (2.1g Fiber), 9.4g Protein

(OWL) = Ongoing Weight Loss Friendly, dairy rung due to the whey protein powder

8 comments to Atkins Diet Recipes: Low Carb Banana Flip (OWL)

  • Oh holy smokes, Batman! Why didn’t you warn me there were pornographic photos and talk going on round these parts???!!! I’m now gonna have to go say three Hail Marys a couple of Our Fathers and do the stations of the cross this week. If you don’t believe me, just ask Father Frank!

    I want you to know Jimmy Carter isn’t the only one lusting in his heart. I lust for these banana flips Kent. Thanks a lot. 😉

    You rock as usual dude!

  • Cord Rogers

    Kent, As usual great job. These look great. What about these make them OWL? Is it that some of these ingredients are not on the “approved induction food list”?

    Thanks again for all you help. I’ve lost 60 pounds and I am truly changing my life!

  • Jillian

    C O N G R A T U L A T I O N S Kent on winning the Atkins Men under 40 category! You are an inspiration. Thanks for continuing to share your success and recipes.

  • Nanabella

    Hi… your last post was Aug. 27 and your last comment was Sept. 4, has something happened to you? I hope you are okay … just letting you know you are thought of and missed …

    • I started a new job with Microsoft in September that has me running a bunch more than I have had to in the past. I haven’t had the ability to schedule much of my week at this point, so planning a new video has gone out the window. It’s not for lack of desire but simply for lack of time, which has impacted my ability to run as well. My job and my getting up to speed should be settling down soon though. Thanks for the understanding.

  • Hi there! I’ve already tried this recipe and it’s delicious. I absolutely love everything with bananas. Thanks a lot!

  • Looks delicious. And even though i’m on a ketosis diet, 4 grams of carbs a serving isn’t bad. Will definitely have to try this one out.


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