Since starting my intermittent fasting journey (and now transitioning into a keto based diet) I try not to waste my time or spare calories on subpar quality food. Most of us eat between 1200 and 2500 calories a day — why spend it on anything less than absolutely delicious? In that vein each week I seek out new and exciting low-carb recipes. Here you’ll find a low carb keto blueberry muffin recipe that I’ve been tinkering on.
You can enjoy these low carb muffins for breakfast or snack on them throughout the day. I enjoy them for dessert after consuming other high-quality fats. There’s something relieving about holding a muffin in your hands and eating it just like you did as a child. Full of excitement and anticipation at this treat. What’s even better is that this indulgence doesn’t have to earn you a cheat day. You can eat this classic treat while being fully inline with keto principles.
Essential components of a ketogenic muffin
Low carbohydrate flour substitute
I use this big bag of blanched almond flour but you can substitute it with coconut flour, or flaxseed meal. The key here is that you use a low carbohydrate flour. This bag of almond flour is my go-to base for many ketogenic recipes. I encourage you to invest in a large bag yourself. This is where my yearly Costco membership starts paying for itself.
Blueberries are a great component of a keto focused diet because of their low glycemic load. As the website, wildblueberries.com states:
In a recent test by Glycemic Index Laboratories, Inc., Wild Blueberries scored 53 on the Glycemic Index (GI) scale making them a low GI food. Consuming low GI foods causes a smaller rise in blood glucose levels than consuming high GI foods — an important consideration for people with diabetes.
Meaning that you don’t have to avoid fruit altogether on a ketogenic diet, just choose your fruit wisely. Blueberries are a great choice.
For baking, you’ll want to use a granulated sweetener and many other blogs will recommend erythritol. Unfortunately, I was out of my own erythritol stash and had to use a liquid stevia. As you’ll see I modified the recipe and the muffins still turned out great.
Diving into our ketogenic blueberry muffin recipe
After going through those essentials why not dive in and begin baking some muffins! Since we are practicing ketogenic essentials this recipe may resemble others like it you’d find online. Anyway, let’s take our own spin on it.
Keto Blueberry Muffin Recipe
- A cup of organic whole blueberries: You can go with fresh or frozen here. It’s all good. If you do go with the frozen kind do not thaw them first that will make them too soft for the recipe just put them in still cold! The bowl of blueberries in the picture above was way too many for the recipe. If you find yourself with extra blueberries enjoy them as a snack while it bakes.
- 1 tablespoon of organic stevia: I have the organic wet kind in the house so used it here but the amounts should be just about right for granular varieties as well. It’s normally recommended not to use the wet kind of sweetener here because it may affect the consistency of the batter. More on that later.
- 1 teaspoon vanilla extract
- 2 eggs
- 1/4 milk (almond or other kinds of nut milk are a great substitute)
- 1 teaspoon baking powder
- 1 cup almond flour
- 1/4 cup Kerrygold butter: Here folks substitute their favorite fat and that is perfectly fine — even encouraged. If you have ghee or coconut oil you can make the substitution and still enjoy perfectly delicious muffins.
Combine the dry ingredients, the flour, and baking soda. Microwave the butter for about thirty seconds so it mixes easier. Then add the eggs, stevia, metled butter, vanilla extract and milk, and mix.
For some reason, I couldn’t find cupcake tins at my local supermarket and so fashioned some out of parchment paper. If you don’t have parchment paper you can grease your cupcake tin with some extra butter or coconut oil. Going this route you may have some extra cleanup after everything has baked through.
Caution: the consistency of the batter can be thicker than cake batter but shouldn’t be firm
Keep an eye on the consistency of your batter. Mine was a little less firm than creamy peanut butter and this is about the consistency you should aim for with your batch. Too wet and you’ll need to bake longer with inconsistent results, too dry and the muffins will be crumbly after coming out of the oven.
Spooning the batter into the parchment paper tins I finally added the blueberries before putting into the oven. Now we wait.
Spoon your batter into the tin and then place them into the oven: 20 minutes at 350 degrees Fahrenheit
Bake these muffins until you notice the tops becoming a beautiful golden brown. A minute or two after that transition and they are ready to come out.
Plate up these beautiful muffins and enjoy.
Now that we’re done with this batch you can store any remaining muffins in the fridge or freezer. But if you’re like me there won’t be too many leftover muffins to store.
Experimenting with the recipe to create other ketogenic muffins
The following are some ideas for alterations that could really kick this recipe into other domains.
- Dark chocolate: I mean, of course, this would come to mind as the first thing to try. Use some dark chocolate chips and make some delicious ketogenic muffins. That’s what I’m trying next.
- Adding Lemon zest: A reader in another venue mentioned they used lemon zest here which sounds very intriguing.
- Replacing blueberries for raspberries or cranberries: It’s nice to use what’s in season so if cranberries are in season you may want to reach for them to modify this recipe and stay current.
- Replacing nuts or seeds for berries: How about walnuts (or chia seeds or flax seeds) instead of berries at all? It’ll give these muffins a bit of a crunch and nuts are perfectly fine on a ketogenic or paleo diet. Nuts are more calorie dense though so if you want to keep a lower calorie count watch how many nuts you use.
- Adding cinnamon sugar on top: Once the muffins are done and still a bit warm it’s nice to coat them in a layer of sugar or sugar substitute. On one forum a user copped to dunking their muffins in cinnamon sugar — which sounds amazing.
- Use cream instead of almond milk: Want muffins that are especially moist? A third of a cup of cream will make these moist and even more delicious.
- Use a different kind of extract: Yes, I didn’t know this until recently either but there are many other kinds of extracts. One viewer mentioned they used maple extract instead of vanilla which sounds perfect for a bit of a Fall tasting muffin.
We will be experimenting with all these different variations of muffin over the next few weeks and will be sure to post updates on what we learn. In the meantime comment below on what you’ve found and if you’ve enjoyed the recipe. Thanks for stopping by!