Keto Morning Glory Muffins: A Deliciously Healthy Start to Your Day

These keto Morning Glory Muffins are a delightful and nutritious twist on the classic recipe, perfect for a guilt-free breakfast or snack. Modeled after the iconic muffins from The Morning Glory Inn in Nantucket, these muffins capture the essence of "everything-but-the-kitchen-sink" goodness while keeping the carb count low.

What are Morning Glory Muffins?

Morning Glory Muffins are known for their wholesome, flavorful, and comforting combination of ingredients. They typically include a mix of fruits, vegetables, nuts, and spices, creating a moist and satisfying treat. The traditional recipe often features carrots, apples, pineapple, coconut, walnuts, and raisins, all brought together with the warmth of cinnamon and ginger.

The Keto-Friendly Transformation

To make these muffins keto-friendly, some adjustments are necessary to reduce the carbohydrate content while maintaining the delicious flavor and texture. This involves using low-carb flours, alternative sweeteners, and creative substitutions for high-carb ingredients.

Key Ingredients and Substitutions

• Flour: Almond flour forms the base of these muffins, providing a tender and moist crumb. Oat fiber is added to soak up excess moisture and add bulk without adding calories.
• Sweetener: Traditional sugar is replaced with a low-carb alternative.
• Fruits and Vegetables: While traditional recipes use apples, pineapple, and raisins, the keto version incorporates ingredients like zucchini, sugar-free dried cranberries, and a small amount of grated carrot to maintain the texture and flavor while minimizing carbs.

Recipe Variations and Customization

One of the great things about Morning Glory Muffins is their versatility. Feel free to experiment with different ingredients and adjust the recipe to your liking.

• Nut-Free Option: Omit the pecans or walnuts for a nut-free version.
• Adding Protein: Incorporate protein powder for an extra boost of nutrition and to improve the muffins' rise and texture.
• Spice Variations: Adjust the spices to your preference. Ginger, cinnamon, allspice, and nutmeg create a warm and inviting flavor, but you can leave one or two out if you don't have them all on hand.
• Chocolate Chips: Substitute raisins with chocolate chips for an indulgence.
• Soaked Version: For easier digestion, try a "soaked" version by fermenting the batter overnight with probiotic sour cream or yogurt.

Detailed Recipes

Keto Morning Glory Muffins Recipe

This recipe yields 6 muffins.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• ¾ cups blanched almond flour (74 grams King Artur) (75 grams)
• ¼ cup plus a tablespoon oat fiber (go by weight) (35 grams)
• ½ tablespoon ground flaxseed (optional)
• 1 teaspoon baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt (Morton kosher)
• ¾ teaspoons cinnamon
• ⅛ teaspoon nutmeg (optional)
• 1 large egg
• 1 large egg white
• ¼ slightly rounded cup 1:1 sweetening blend (44 grams) or 6 T.

Instructions:

1. Preheat oven to 350°F (175°C). Line 12 muffin cups with paper liners.
2. In a large bowl, whisk together almond flour, oat fiber, ground flaxseed, baking powder, baking soda, salt, cinnamon, and nutmeg.
3. In a separate bowl, whisk together the egg, egg white, sweetener, oil, molasses, grated carrots, grated zucchini, apple, and pecans.
4. Add the wet ingredients to the dry ingredients and mix until just combined.
5. Divide the batter evenly among the muffin cups.
6. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
7. Let cool completely before removing the liners.

High Protein, Low Carb Keto Morning Glory Muffins Recipe

This recipe also makes 6 muffins.

Ingredients:

• 4 eggs
• ½ cup coconut flour
• ½ cup Perfect Supplements Plant-Based Protein Powder or use finely ground pumpkin seeds, ground to a powder in your coffee grinder
• ½ cup zucchini, grated
• ½ cup carrot, grated (optional: For Keto, you can replace this with more grated zucchini if you wish; this amount adds a little less than 1 net carb to each muffin.)
• ½ cup pecans or walnuts (omit for nut-free)
• ½ cup chocolate chips (optional)
• ½ cup avocado oil
• ½ cup low carb sweetener, granulated OR for Paleo: maple sugar or coconut sugar (use honey for GAPS or Paleo)
• ¼ cup coconut: dried and finely shredded (optional)
• 1 Tablespoon ginger, grated
• 1 teaspoon cinnamon
• ½ teaspoon allspice
• ½ teaspoon sea salt
• ½ teaspoon baking soda, sifted
• ¼ teaspoon nutmeg

Instructions:

1. Line muffin pan with liners. Preheat oven to 325 degrees Fahrenheit.
2. Stir together dry ingredients in large mixing bowl: coconut flour, seed-based protein powder, optional chocolate chips, walnuts, shredded coconut, sweetener (if using Keto/Low Carb or Paleo granulated option), cinnamon, allspice, baking soda, sea salt and nutmeg.
3. Add to same bowl the wet ingredients: eggs, (honey if making GAPS version), fat of choice, grated zucchini, optional grated carrot and fresh ginger.
4. Stir together until fully combined, without over-mixing.
5. Scoop batter into prepared muffin pan, making six muffins.
6. Bake in preheated oven until toothpick inserted in the center comes out clean and edges are brown, about 25 to 30 minutes.
7. Cool and enjoy.

Tips for Success

• Use Paper Liners: Because these muffins are made with almond flour and have no gluten to bind, they can be delicate. Paper liners help them hold their shape and release cleanly from the pan.
• Let Cool Completely: Allow the muffins to cool completely before removing the liners. They'll firm up as they rest.
• Storage: Store in the fridge for 4-5 days or freeze for later.
• Don't Overmix: When combining the wet and dry ingredients, mix until just combined. Overmixing can result in tough muffins.
• Grate Finely: Use a medium-sized box grater for the carrots and zucchini. If they're grated too finely, they'll disappear into the batter.
• Sweetener Adjustments: If using allulose as a sweetener, you may want to drop the oven temperature by 25 degrees to prevent over-browning.

Serving and Enjoying

These keto Morning Glory Muffins are best enjoyed chilled or at room temperature. They make a satisfying breakfast, a delicious snack, or a wholesome addition to any meal. For an extra treat, consider topping them with keto-friendly frosting.

Nutritional Information

Nutritional information depends on the specific ingredients and variations used. However, these muffins are generally low in carbs, high in fiber, and packed with nutrients from the various fruits, vegetables, nuts, and seeds.

Example (per muffin):

• Calories: 437kcal
• Carbohydrates: 5g
• Protein: 13g
• Fat: 34g
• Fiber: 6g

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #morning #glory #muffins #recipe