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Keto Blueberry Muffins

Published September 18, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

keto-blueberry-muffins
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p><a target="_blank" href="https://www.warriormade.com/content/diet/what-do-i-eat-for-breakfast-on-the-keto-diet" rel="noreferrer">Breakfast</a> is the most important meal of the day, and there are many <a target="_blank" href="https://www.warriormade.com/content/diet/31-keto-breakfast-ideas/" rel="noreferrer">delicious keto options</a> to start your morning right. But no matter how tasty and filling eggs and bacon may be, sometimes you just need a classic blueberry muffin. </p> <p>Bakery versions are often loaded with crazy amounts of carbs that can derail your nutrition and weight loss goals for the day. Bake your own healthier, low-carb version at home instead! You can maintain your nutritional plan and save both calories and money while enjoying the blueberry muffin you’ve been craving.</p> </section> <section> <h2>Are Blueberries Healthy?</h2> <p>Blueberries are amazingly good for you—a true <a target="_blank" href="https://www.warriormade.com/content/diet/what-are-superfoods-top-7-for-your-keto-diet/" rel="noreferrer">superfood</a>! According to <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/18759450" rel="nofollow noreferrer">research</a> by Cornell University’s Department of Food Science, blueberries have some of the highest antioxidant levels of any food. That’s good news, because antioxidants can <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24804252" rel="nofollow noreferrer">slow the signs of aging</a>. Some studies even suggest that antioxidants can <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/15123782" rel="nofollow noreferrer">protect against cancer</a> by preventing DNA damage. </p> <p>One particularly potent type of antioxidant in blueberries, <i>polyphenols</i>, may also help lower cholesterol and protect against <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820045/" rel="nofollow noreferrer">cardiovascular disease</a>.</p> <h3>Are Blueberries Low-Carb?</h3> <p>Because they contain natural sugars, <a target="_blank" href="https://www.warriormade.com/content/diet/can-you-have-fruit-on-keto" rel="noreferrer">many fruits</a> are off-limits when you’re following a strict keto diet. However, certain fruits are lower in sugar and won’t spike your blood sugar or knock you out of ketosis. Blueberries are one of those fabulous low-carb fruits!</p> <p>A 100 gram serving of blueberries (just under a cup) has only <a target="_blank" href="https://ndb.nal.usda.gov/ndb/foods/show/09050?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=blueberries&ds=&qt=&qp=&qa=&qn=&q=&ing=" rel="nofollow noreferrer">14 grams of total carbs</a>—and only about 5 grams of net carbs.</p> <p>So load up a bowl with blueberries and Greek yogurt for a tasty low-carb snack. Or, better yet, make a batch of muffins!</p> </section> <section> <h2>Can I Make Keto Blueberry Muffins at Home?</h2> <p>Rather than relying on sugary, carb-loaded store-bought muffins, make your own keto-friendly, low-carb blueberry muffins at home! It’s easier than you might think. Plus, you really can’t beat the experience of a hot muffin right out of the oven…especially when it’s a healthier option you can feel good about enjoying!</p> <h3>How Many Carbs Are in a Homemade Blueberry Muffin?</h3> <p>A typical homemade blueberry muffin packs a whopping <i>36 grams of carbs</i>, 19 of which are sugar. That’s still better than a coffee shop muffin, which has an astonishing 76 grams of carbs, including 43 grams of sugar. That’s more than 25% of your recommended daily allowance!</p> <p>Thankfully, you can trim that down by using smart keto baking hacks that replace regular <a target="_blank" href="https://www.warriormade.com/content/diet/best-low-carb-flour-substitutes" rel="noreferrer">flour</a> and <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sweeteners-which-ones-to-use-which-to-avoid" rel="noreferrer">sugar</a> with low-carb, healthy alternatives like in our easy recipe below. One of these keto blueberry muffins has only 6.6 grams of carbs, of which 4.7 grams are natural sugars from the blueberries!</p> <h3>Can I Use Frozen Blueberries in Muffins?</h3> <p>Frozen blueberries are actually the best option to use when baking muffins at home! That’s because fresh blueberries tend to sink to the bottom of the batter, meaning you get an uneven distribution of berries in your bites.</p> <p>Tossing the blueberries with almond flour before adding to the batter also helps them stay suspended.</p> <p>You don’t need to thaw the blueberries before adding them to your muffin batter, but be aware that you might have to bake the muffins slightly longer—anywhere from 2 to 5 minutes more. You may also see more of a purple-blue color to the final muffin, but whether you’re using fresh or frozen blueberries, they’ll taste just as delicious!</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <h2 itemprop="name">Keto Blueberry Muffins</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 5 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 25 minutes</span> <span> <meta itemprop="recipeYield">Serves: 12</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">&frac14; cup unsalted butter, melted</li> <li itemprop="recipeIngredient">4 tablespoons sour cream</li> <li itemprop="recipeIngredient">2 large eggs</li> <li itemprop="recipeIngredient">1 teaspoon vanilla extract</li> <li itemprop="recipeIngredient">1&frac12; cups extra-fine almond flour, plus 1 tablespoon</li> <li itemprop="recipeIngredient">2&frac12; teaspoons baking powder</li> <li itemprop="recipeIngredient">&frac14; cup erythritol sweetener</li> <li itemprop="recipeIngredient">1 tablespoon granulated monk fruit sweetener</li> <li itemprop="recipeIngredient">&frac12; teaspoon salt</li> <li itemprop="recipeIngredient">&frac14; teaspoon nutmeg</li> <li itemprop="recipeIngredient">1 cup blueberries, fresh or frozen</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Preheat the oven to 350&deg;F. Grease a muffin tin or line it with paper or silicone muffin cups.</li> <li>In a large bowl, whisk together the melted butter, sour cream, eggs, and vanilla.</li> <li>Stir in 1&frac12; cups of almond flour and all of the baking powder, erythritol, monk fruit, salt, and nutmeg.</li> <li>In a small bowl, toss the blueberries with the remaining 1 tablespoon of almond flour.</li> <li>Gently fold the blueberries into the muffin batter.</li> <li>Evenly divide the batter between 12 muffin cups and bake for 22-25 minutes. A tester inserted into the center of one of the muffins should come out clean or with only a few crumbs sticking to it.</li> <li>Remove from the oven and cool for at least 5 minutes before removing the muffins from the pan.</li> <li>Store in an airtight container in the fridge for up to a week or freeze for up to a month. Defrost, toast, and serve slathered with butter for a quick and healthy breakfast.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

85


Amount Per Serving

Total Fat

7.2g

Sodium

140mg

Carbohydrate

6.6g

Sugar

4.7g

Dietary Fiber

0.7g

Protein

2.1g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

85


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

7.2g

Sodium

140mg

Carbohydrate

6.6g

Sugar

4.7g

Dietary Fiber

0.7g

Protein

2.1g

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