If you’re struggling to come up with quick and easy ketogenic breakfast recipes, you’ll be happy to hear these low-carb blueberry muffins are just that. Plus, they stay moist for days!
Blueberry muffins used to be my favorite breakfast food— that is, until keto came along. As you can imagine, I practically peed my pants in delight when I discovered there was a way to make blueberry muffins keto-friendly. Naturally, I got to work purchasing the appropriate ingredients and baking my first batch.
What a bummer!
The first batch was dry and crumbly— not the experience I was anticipating. But I’m not a quitter. After a quick search on Pinterest, it was back to the drawing board.
Whomp, whomp whooomp!
Honestly, I must have tried four different (unpalatable) recipes before hitting the jackpot. This outrageous recipe was passed along by a client of mine. Admittedly, I ate half the pan in one sitting— I’m not sure whether to thank her or curse her for killing my daily carb count. #totallyworthittho
What Ingredients Are in Keto Muffins?
When it comes to keto blueberry muffins, there are all sorts of variations available. For example, some recipes call for almond flour, others for coconut. Various recipes encourage you to work with fresh blueberries, while others claim frozen work just as well. The following is a list of ingredients I’ve selected with regards to possible substitutions.
- Almond flour— I would encourage you to use finely ground blanched almond flour. Using unblanched almond flour is similar to working with wheat flour (as opposed to white). Meaning, your muffins will be heartier (and grittier). Alternatively, you could swap coconut flour for almond flour— just know that by doing so your muffins will be less fluffy.
- Heavy whipping cream— This is what makes your muffins so moist! I would not recommend substituting heavy whipping cream with half & half (mainly due to the high carb count). However, sour cream works well as a substitution. And if you’re going for dairy-free, full-fat coconut milk is the best alternative to heavy whipping cream.
- Fresh blueberries— The key to making the BEST keto blueberry muffins is working with fresh ingredients. Fresh is always best! Using frozen blueberries will water down the mix and alter the consistency of your muffins.
- Keto-approved sweetener— With keto catching fire there are more keto sweeteners on the market than ever before. For the best flavor and texture I’d recommend using a granular erithritol such as Swerve. If you plan on swapping the sweetener, granular monkfruit would be my second choice.
- Pasture-raised eggs— Did you know the color of the egg yolk offers insight into the chicken’s diet? True story. Darker yolks often indicate a healthier hen.1 Pasture-raised eggs are not only more delicious than conventional, they’re also more nutritious. For nutrient-dense yolks look for eggs bearing the labels Animal Welfare Approved or Certified Humane.
Are Keto Muffins Healthy?
Keto muffins are certainly healthier than “regular” muffins. I mean, they won’t send your blood sugar soaring. Plus, they’re low-carb and gluten-free. However, I wouldn’t go so far as to call them healthy— sorry ’bout it.
The fact is, even if you’re using the cleanest ingredients such as local blueberries, organic heavy whipping cream, and pasture-raised eggs— there’s no way around the sweetener— and I wouldn’t call keto sweeteners health food.
What are Keto Sweeteners?
It’s well documented that chemically manufactured sugar substitutes such as aspartame (like Equal), saccharin (like Sweet’N’Low), and sucralose (like Splenda) have been linked to a variety of health issues, including weight gain, disruption of metabolism, as well as an increased desire for sugary foods.2,3,4
Although a clean ketogenic diet generally discourages artificial sweeteners, it often encourages keto-approved sweeteners. Like artificial sweeteners, keto sweeteners are zero-calorie sugar substitutes. The main difference between the two is that artificial sweeteners are chemically manufactured, whereas keto sweeteners are naturally derived. The following is a list of some common natural keto sweeteners on the market.
5 NATURAL KETO SWEETENERS
- Monk fruit
- Xylitol (minimal effect on blood sugar)
- Yacón syrup (minimal effect on blood sugar)
Although natural sounds harmless enough, the truth is, there are not a lot of studies supporting the long-term use of naturally derived sugar substitutes. However, we can be sure that the sweet receptors on the tongue don’t discriminate between natural or artificial sugar. Meaning, sweets (keto or otherwise) likely trigger the same brain reward neural pathways, suggesting that combating cravings with sugar substitutes might be counterproductive.5
Tips for Making the Best Blueberry Muffins
- Let the batter rest before folding in the bluberries. Letting the batter rest for even a few minutes will improve the texture and consistency of your muffins. I suggest placing the batter in the fridge for 5 minutes to rest before folding in the blueberries.
- Use a toothpick to determine if the muffins are appropriately baked. Every oven is a little different. When baking from a recipe other than my own, I always undershoot the time by 5-10 minutes. That way I run less of a risk of over-baking the goods. Place a clean toothpick in the center of the muffin— if the toothpick comes out clean the muffins are appropriately baked.
- Use muffin liners to prevent sticking. Although muffin liners are not a must, they make extracting the muffins much easier. Keto baked goods seem to be extra sticky. If you opt out of the liners, be sure to generoulsly grease the muffin tin before pouring the batter in.
- Don’t freeze the muffins. Some recipes call for storing the leftover muffins in the freezer. I personally think the freezer alters their taste and texture. Plus, the leftovers save wonderfully for 2-3 days on the countertop. Just be sure to store them in an airtight container.
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Other Fabulous Keto Muffin Recipes
Keto Coffee Cake Muffins, here on Muse + Me
Lemon Poppyseed Keto Muffins, from Gnom Gnom
Keto Chocolate Zucchini Muffins, from All Day I Dream About Food
Strawberry Keto Muffins, from Keto Focus
Keto Garlic Bread Muffins, from Kirbie’s Cravings
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This content is for informational and educational purposes only. It is not intended to provide medical advice or take the place of treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.