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Last summer, I promised you that at some point I’ll publish my extremely versatile basic muffin recipe. Well, now is the point 🙂 This variation is spotted with yummy blueberries. If you like, you can replace them with vanilla extract, chocolate chips, or something else, depending on the contents of your pantry or freezer, or simply what you happen to fancy at the moment. A dairy-free variation is also easy to make with coconut milk.
Tips for making the muffins
These muffins are so quick and easy to make, that there is no reason not to make them! Just mix all the wet ingredients quickly together, add the coconut flour and mix again quickly. Add the frozen blueberries and mix again. It’s that simple! You don’t necessarily need any electric mixer for mixing, a whisk will do.
You can sift the coconut flour, but according to my experiments this is not absolutely necessary. I’m simply too busy to sift anything… And my muffins have turned out well, without any lumps of coconut flour.
You can let the batter sit for a few minutes before adding the frozen blueberries. The batter will thicken and it helps that the blueberries won’t sink to the bottom.
The muffin cups can be filled until they are almost full. Even the muffins rise in the oven, they usually don’t spill over.
The yield is 6 medium size muffins. You can double the amount of the ingredients if you would need more. You can also bake mini muffins in a mini muffin pan.
For my oven, the optimum baking time was 28 minutes for 6 medium size muffins. When I baked mini muffins, the baking time was 15–20 minutes. The yield was 16 or 17 mini muffins.
My low-carb blueberry muffins experiments
So, I have developed this recipe quite a long time ago and I have baked so many variations that I cannot even remember. The basic recipe is anyway the same. I developed it by testing different ratios of coconut flour, eggs, heavy cream and sweetener.
At some point I tested also butter instead of heavy cream, but the resulting muffins were not nicely moist, they were hard. I thought butter might suit cookie dough making the cookies crunchy. Heavy cream ensures that the muffins turn out deliciously moist.
The biggest amazement for me was that the muffins rise nicely even without baking powder. Actually, the result is pretty much the same with or without baking powder. Weird. So, that’s why I have simply left the leavening agent out from this recipe. Why to add something which doesn’t have any effect to the end result?
Low-Carb Blueberry Muffins
Ingredients
- 3 extra large organic eggs
- 1/4 cup = 60 ml organic heavy cream OR organic coconut milk
- 1/3 cup = 80 ml = 70 g erythritol crystals
- 5 tablespoons = 75 ml = 37 g organic coconut flour
- 1/2 cup = 120 ml frozen organic blueberries
Instructions
- Preheat the oven to 350 °F (175 °C).
- Line a muffin pan with paper liners.
- In a large bowl, whisk together eggs, cream and erythritol until well mixed.
- Add the coconut flour to the egg mixture and whisk until smooth.
- Wait for 5 minutes until the batter is thick. Add the frozen blueberries and mix well.
- Immediately scoop the batter into each muffin cup.
- Bake for 25–30 minutes, or until a stick inserted in the middle of the muffin comes out almost dry.
- Let cool and serve.
©2024 Images, text and recipe fully copyrighted by Low-Carb, So Simple
https://www.lowcarbsosimple.com/low-carb-blueberry-muffins/
| Nutrition information | Protein | Fat | Net carbs | kcal |
| The whole batch: | 33.6 g | 47.1 g | 15.8 g | 630 kcal |
| Per muffin if 6 muffins in abatch: | 5.6 g | 7.9 g | 2.6 g | 105 kcal |
| Per muffin if 16 muffins in abatch: | 2.1 g | 2.9 g | 1.0 g | 39 kcal |
Tips for variation
Feel free to replace the blueberries with other berries. Blueberries are not the lowest in carbs, so if you like your low-carb muffins with even lower carbs, you can use frozen or fresh raspberries or cranberries.
When I bake these muffins for my toddler, I use dried organic cherries or cranberries which are sweetened with apple juice. If you use dried berries, I recommend to use 1/4 cup (60 ml) dried berries. You can also use freeze-dried berries.
These muffins are also great as chocolate chip muffins. Just replace the blueberries with 1/4 cup (60 ml) dark chocolate chips.
If you prefer dairy-free muffins, just simply substitute coconut cream orcoconut milkfor theheavy cream.
One great idea is to make these muffins whoopie pie style — baked in a whoopie pie pan and filled with whipped cream. You can season the cream with a couple drops of vanilla steviaif you like. The blueberries give quite much sweetness — at least to my taste — so I prefer my whipped cream unsweetened.
You can use lower oven temperature for the whoopies so that they don’t get too brown from the edges.300 °F (150 °C) was ideal for me. The baking time was 15–20 minutes.
I noticed that it’s easiest to remove the whoopies from the pan right after removing them from the oven. Turn the whoopie pie pan upside down and carefully shake the whoopies from their wells onto a cooling rack or parchment paper. Be careful not to burn yourself, the pan and the whoopies are hot!
Let the whoopies cool completely and fill them with whipped cream. Serve immediately. Store the leftovers in the fridge and consume within a day.
Related posts:
Just Like Sugar-Free Cloudberry Jam (Vegan)Surprisingly Succulent Vanilla Keto MuffinsEasy Keto Chocolate Crepes
FAQs
Blueberries are healthy and nutritious, and raw blueberries can easily be part of your keto diet — especially if you're counting total carbs rather than net carbs. However, dried blueberries and most food products made with blueberries will be too high in carbs for keto.
Are blueberries ok on a low-carb diet? ›
Blueberries are one of the few fruits you can enjoy in moderation on low-carb diets as one cup contains 17.5 grams of net carbs. Because it has the most antioxidants of all fruits, it's a must on a healthy keto diet. These antioxidants fight free radicals and lowers your chance of developing chronic issues.
How many carbs are in a sugar free blueberry muffin? ›
The Bakery No Sugar Added Blueberry Muffins (1 muffin) contains 43g total carbs, 23g net carbs, 16g fat, 5g protein, and 340 calories.
How many blueberries can you have on a keto diet? ›
A one-cup serving of blueberries is around 18 grams of net carbohydrates, much higher than the other berries on the list. However, you could most likely fit one-quarter to one-half of a cup into your daily menu while staying in ketosis.
Why avoid blueberries on keto? ›
Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.
What foods will knock you out of ketosis? ›
Foods to Limit on the Keto Diet
- Grains.
- Starchy vegetables and high-sugar fruits.
- Sweetened yogurt.
- Juices.
- Honey, syrup or sugar in any form.
- Chips and crackers.
- Baked goods including gluten-free baked goods.
Which fruit has the least amount of sugar? Tomato is the fruit with the least amount of sugar, with 2.6 grams of sugar per 100 grams and 3.9 grams of total carbs per 100 grams. As with carb content, watermelon comes in second, with just 6 grams of sugar and 7.5 grams of total carbs per serving.
Can I eat watermelon on keto? ›
Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber).4 Fiber per serving is 0.6 grams.
How many carbs a day to lose weight? ›
As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.
How many carbs in a homemade blueberry muffin? ›
Muffins, blueberry, homemade (1 medium - approx 2 3/4" to 3" diameter) contains 49.7g total carbs, 48g net carbs, 12.5g fat, 6.8g protein, and 337 calories.
Almond Flour, Erythritol (Excessive Consumption May Cause a Laxative Effect in Sensitive Individuals), Coconut Flour, Allulose (Excessive Consumption May Cause a Laxative Effect in Sensitive Individuals), Inulin (Excessive Consumption May Cause a Laxative Effect in Sensitive Individuals), Blueberries, Contains Less ...
Do gluten free muffins have carbs? ›
1 serving of gluten-free muffins (Dawn) contains 220 Calories. The macronutrient breakdown is 57% carbs, 39% fat, and 4% protein. This has a relatively high calorie density, with 344 Calories per 100g.
Can I eat popcorn on keto? ›
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
What is the best fruit to eat on keto? ›
Here are 9 nutritious, tasty, and keto-friendly fruits.
- Avocados. Though avocados are often referred to and used as a vegetable, they're biologically considered a fruit. ...
- Watermelon. ...
- Strawberries. ...
- Lemons. ...
- Tomatoes. ...
- Raspberries. ...
- Peaches. ...
- Cantaloupe.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can fruit kick you out of ketosis? ›
Some fruits, such as strawberries and blueberries, are generally considered keto-friendly because they are relatively low in carbohydrates and high in fiber. Conversely, peaches, grapes, and apples tend to be higher in carbs and may be more challenging to fit into a strict keto diet.
What fruits are off limits on keto? ›
Low-carb options like berries, avocado, tomatoes, olives, and coconut offer the nutritional benefits of fruits without impacting ketosis. Conversely, high-sugar fruits like bananas, grapes, pineapple, mango, and apples should be avoided as they can impede progress on a keto diet.
Can I eat berries during keto? ›
Berries
Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Berries, particularly raspberries and strawberries, are low in carbs and high in fiber.
What fruit can you have in ketosis? ›
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
