Delightfully Keto: Irresistible Low-Carb Blueberry Muffin Recipe You Must Try!

Craving a tender, flavorful muffin that aligns with your keto or low-carb lifestyle? These quick and easy Low Carb Blueberry Muffins are the perfect solution. Bursting with blueberry goodness and made with almond flour, these sugar-free muffins cater to a variety of dietary needs, including keto, low-carb, gluten-free, Atkins, grain-free, and Paleo diets.

The Keto-Friendly Blueberry Muffin Dream

Wish you could have blueberry muffins on a keto diet? Now you can! This recipe makes muffins that taste even better than the high-carb alternative.

Most muffins you buy at the grocery store, pick up at a bakery, or get at a coffee shop are loaded with sugar and white flour. These ingredients make them very high in carbs, so they wouldn’t work on a low-carb or keto diet.

While a few low-carb bakeries are sprouting up across the country, and several new low-carb baking companies ship out baked goods like muffins, for most of us, if we want low-carb muffins, we need to make them ourselves.

Why This Recipe Works

This recipe uses almond flour. Almond flour keeps this recipe low in carbs, but rich in nutrition. Another thing I love about this recipe is that it’s super easy to make. Just mix the dry ingredients together. Next, whisk the wet ingredients together. After the wet ingredients are blended, stir them into the dry ingredients. Lastly, stir in the blueberries, spoon the batter into muffin tins, and bake! The hardest part is waiting for them to cook!

Read also: Easy Low-Carb Cheese Crackers

The inspiration for this recipe was the blueberry muffins in the Betty Crocker Cookbook my mother kept in her kitchen drawer. This cookbook had a basic muffin recipe and then lots of variations you could make with the recipe. The blueberry muffins were one of my favorite variations. I loved experimenting with this recipe. I based the actual recipe for these low-carb blueberry muffins off of my recipe for Low-Carb Almond Cherry Muffins, I made these muffins a little bit less sweet than the cherry muffins as I find that I like my baked goods not quite as sweet as I used to.

Are Blueberries Keto-Friendly?

I don’t like to think of foods as keto or not keto. The carb level of the food determines how much I can eat of it and stay in ketosis. Thankfully, blueberries, like most berries are fairly low in carbs. According to the USDA one cup of blueberries contains 21 grams of total carbs and 3.6 grams of fiber.

When we subtract the grams of fiber from the total grams of carbohydrates, we find that one cup of blueberries has 17.4 grams net carbs. Now, for most of us who eat a keto diet, eating 17.4 net grams carbs will kick us out of ketosis. The thing is, we need to think about quantity here.

While eating an entire cup of blueberries may be out of the question, a quarter cup of blueberries has only 4.4 grams net carbs. This is certainly doable for most of us. So, you see, being careful about the quantity makes all of the difference!

Health Benefits of Blueberries

Blueberries are a powerhouse of fruits. The flavonoid plant compound that makes them blue, anthocyanin, gives them many of their health benefits. Eating these flavonoids helps protect our cells from damaging free radicals. These free radicals promote aging and are associated with cancer risk.

In addition to anthocyanin, blueberries also contain lots of vitamins and minerals. According to the USDA, one cup of blueberries provides 24% of the recommended daily allowance of vitamin C, 36% of the RDA of vitamin K, and 25% of the RDA of manganese.

Recipe: Low-Carb Blueberry Muffins

Make these quick and easy Low-Carb Blueberry Muffins for a sugar-free breakfast or afternoon snack! These freeze well, so you can keep them on hand.

Low-Carb Blueberry Muffins These quick and easy Low Carb Blueberry Muffins are tender and bursting with blueberry goodness. These sugar-free muffins are made with almond flour so they are perfect for keto, low-carb, gluten-free, Atkins, grain-free, and Paleo diets.

Prep Time: 15 minutes

Cook Time: 30 minutes

Read also: Magnesium Supplements for Keto

Total Time: 45 minutes

Servings: 12

Calories: 204 kcal

Ingredients

2 1/2 cups super fine almond flour
1/2 teaspoon sea salt
1 teaspoon grain-free baking powder
1/3 cup granulated stevia/erythritol blend (Pyure Blend)*
1/4 cup avocado oil
4 pasture-raised eggs
1/4 cup unsweetened almond milk
1 teaspoon vanilla extract
1/2 cup fresh blueberries

*If substituting a different sweetener, be sure to adjust the quantity to account for a different sweetness level.

Instructions

Preheat oven to 350º Fahrenheit. Prepare a muffin pan by lining with muffin papers or greasing with coconut oil.
In a medium bowl, whisk together almond flour, salt, baking powder, and granulated sweetener until completely combined. Whisk in the avocado oil. Mixture will appear mealy.
In a separate bowl, whisk together eggs, almond milk, and vanilla extract.
Pour egg mixture into the dry ingredients and stir together. Stir in blueberries.
Spoon batter into the prepared muffin pan, filling each cavity 2/3 to 3/4 of the way full.
Bake for 25-30 minutes or until the tops spring back when lightly touched.

Serving size: 1 muffin

Per serving: 3 grams net carbs

Tips for the Perfect Keto Blueberry Muffins

Healthy Start: These low carb blueberry muffins are low in carbs and high in fiber, protein, vitamin E, and antioxidants. They are low-glycemic, meaning they won’t spike your blood sugar, so they are also a great choice for people with diabetes.
Grab and Go: This recipe is so quick and easy, so if you have an extra 30 minutes in your morning, you can make them when you get up.
Almond Flour: Almond flour is so delicious and healthy! It makes for lovely, dense baked goods, both in texture and in nutritional content. You can buy it by the bag, or make your own at home by simply blanching, grinding, and sifting almonds! This essentially makes it gluten free.
Stevia: Stevia is a great alternative sweetener because it contains 0 grams of sugar, but unlike other sweeteners like sucralose or aspartame, it doesn’t contain any harsh chemicals. Get powdered stevia for baking use.
Baking Powder: These muffins need baking powder to help them rise.
Vanilla: Vanilla extract is a must.
Eggs: Eggs are an important part of the keto diet as they are packed with protein and healthy fats.
Milk: You can use any type of milk in this recipe. Keep in mind that you need unsweetened milk in order for this recipe to remain keto-friendly.

Step-by-Step Baking Guide

Preheat oven 350F and prepare a standard size muffin tin with muffin/cupcake liners.
In a large mixing bowl mix the almond flour, baking powder, stevia, salt and cinnamon.
Add vanilla, eggs and milk to the mixture and combine
Next gently fold in the blueberries.
Scoop batter into muffin liners, ¾ of the way full and bake for 15-18 minutes. Check with a toothpick for doneness and let cool before unpanning.

To begin, preheat your oven to 350F. While your oven preheats, prepare your batter! First, combine your dry ingredients. Next, combine your wet ingredients. Now your batter is complete! Bake for 15-18 minutes. To test if your muffins are cooked through, insert a toothpick into the center of a muffin. If it comes out clean, they are ready! Allow them to cool before removing from the pan.

Storage and Flavor Variations

These almond flour blueberry muffins are best when eaten within 3 days. Store them at room temperature. If you enjoy your muffins warm, you can reheat them in the microwave in 15-second intervals.
If you like to pack your breakfasts to go, wait for your low carb muffins to cool completely, then individually wrap them in plastic wrap for easy transportation.
If you love these blueberry muffins, have fun switching up the flavors in this recipe. Try swapping the blueberries for strawberries, raspberries, or blackberries. Add in no sugar added dark chocolate chips, shredded coconut, or crushed nuts.

Common Questions and Substitutions

Are blueberries okay on a keto diet? Blueberries are okay in small amounts. They do contain a fair amount of carbs, but are also rich in nutrients.
Can I use coconut flour instead of almond flour? To substitute coconut flour, use ½ cup coconut flour instead of 2 cups of almond flour. You will also need 4 eggs, instead of 2. You may also need a little extra milk. Mix the batter and if it is overly thick, slowly add milk until it is the desired consistency.
Can I substitute almond flour for all purpose flour? You can use almond flour to make many of your favorite dishes that are traditionally made with all-purpose flour, however it is not a 1:1 swap. When baking with almond flour, you usually need less flour than you would use with all-purpose.
Can I substitute sugar-free honey for the stevia? No. It will introduce too much liquid into the batter. If you prefer to avoid stevia, you can use ½ cup of granulated sweetener.

Additional Tips for Baking with Almond Flour

It's been my experience, over the past thirteen years of baking with almond flour, that almond flour baked goods stick to regular paper liners. However, as shown in the photo below, they do not stick to greased foil or parchment liners.
Since almond flour is not as absorbent as wheat flour, I use fewer blueberries in these muffins than one would use in a traditional muffin recipe. If you add too many blueberries, the muffins can become soggy. Still, some blueberries will sink to the bottom of the muffins. It's not as big of an issue in these muffins as in protein muffins because the batter is thick, but it does happen. For the most part, as you can see in the photo below, the blueberries are well distributed throughout the muffins, with just a few sinking to the bottom.
Occasionally, baking soda can cause a reaction in baked goods that results in an ammonia smell.

Variations on the Classic Recipe

Cream Cheese Blueberry Muffins

Serves: 6

Prep time: 10 minutes

Cook time: 10 minutes

INGREDIENTS

Nonstick cooking spray
1 cup almond flour
2 teaspoons ground cinnamon
3 to 4 tablespoons erythritol
3/4 tablespoon baking powder
2 large eggs
2 tablespoons cream cheese
2 tablespoons heavy whipping cream
4 tablespoons butter, melted and cooled
2 teaspoons vanilla extract
2 tablespoons blueberries (fresh or frozen)

VARIATION: You can also replace the cream cheese-heavy whipping cream combination with 1/2 cup of sour cream.

DIRECTIONS

Preheat the oven to 400°F.

Other Flavor Combinations

Replace the blueberries with any other berries. Raspberries, cranberries and blackberries can be used whole. If you're using strawberries, cut them into smaller pieces first.
Want to add sugar free chocolate chips or nuts? Leave out the lemon to make the flavors work.

Addressing Dietary Needs

No sour cream: You can substitute the sour cream for Greek yogurt. In this case, add 2 tablespoons of butter to achieve a similar fat content. Or, use cream cheese.
Dairy-free: Use coconut yogurt in place of the sour cream. This is a better choice than coconut cream because it retains the fresh and light taste.
How do I make nut-free keto blueberry muffins? My favourite nut free substitute for almond flour is a 50 - 50 mixture of sunflower seed flour and sesame seed flour. You can use the same amount as stated for almond flour. Other than that, try the coconut flour muffin recipe mentioned above.

Storage Instructions

Refrigerator: Wait until your muffins are fully cooled, then store them in an airtight container. They are fine at room temperature for a couple of days.
Freezer: Almond flour muffins freeze well for up to 3 months. I like to make a double batch and take one out at a time when I want a treat!
To reheat: Defrost overnight.

Serving Suggestions

Just like regular muffins, these are great all by themselves! As shown in the photo below, I sometimes cut them in half and spread them with sweet butter, especially when they're not freshly baked.

The Joy of Keto Baking

Lots of people are trying the low carb keto diet for its weight loss benefits. As an added bonus, many keto recipes are suitable for people with gluten sensitivities. This low carb blueberry recipe comes together in under 30 minutes! It is a healthier version of a beloved breakfast staple, so it is a great choice for the whole family.

Final Thoughts

These muffins are super easy to make. They also freeze well, so they’re a perfect option if you want to make them ahead. I like to make a batch and freeze them and take out single muffins whenever I want.

These muffins also travel well. Sometimes I slather them with butter, and other times I just eat them without anything. Enjoy!

More Keto Blueberry Recipes

If so then you’re going to want to check out this collection of the best keto blueberry recipes that I’ve curated from allllll over the internet over the last few years!

tags: #keto #blueberry #muffins #recipe