SWEET & SAVORY KETO MUFFINS
Delicious Low Carb Muffins for Every Occasion
By
Carolyn Ketchum
Copyright 2020 ASweetLife Books
All rights reserved. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any informational storage and retrieval system without express written permission from the author/publisher.
Cover design by Avivit Lahav
Muffins, glorious muffins!
Ive been a muffin fanatic my whole life. They are the perfect portable breakfast or snack, they are infinitely variable, and they satisfy that desire for a delicious baked good.
They can be sweet or savory, and paired with a larger meal or eaten by themselves. They come in the perfect individual serving, so portion control is no problem. And eaten hot out of the oven with a smear of butter? Simply dreamy.
Best of all? Its so easy to make keto-friendly muffins!
You can make them with any keto flours, any keto sweeteners, any keto add-ins that suit your fancy. They are simple to make, come together quickly and easily, and taste just as good (or better!) than the regular high carb versions.
They freeze well too, so they are perfect for keto meal prep and menu planning. Have I convinced you yet that muffins are the perfect keto food?
In this book, you will find 23 delicious keto-friendly muffin recipes. A delicious array of recipes, including savory muffins, nut-free muffins, and a few dairy-free options too.
Happy baking!
Carolyn Ketchum
SWEET
Bakery Style Blueberry Muffins
Who isnt tempted sometimes by a big, fluffy muffin oozing with ripe blueberries? You know the ones, those jumbo-size muffins that are found in any bakery on any street in any city. Oftentimes, they actually look a lot better than they taste, as they can be overly sweet or a little on the dry side. And if you eat all of it, you have eaten your carb and calorie allowance for the whole day! Well, these low carb bakery-style blueberry muffins will satisfy that bakery muffin craving without all the sugar and flour. A breakfast you can feel good about.
Ingredients
2 1/2 cups almond flour
Sweetener equivalent to 1/2 cup sugar
2 tbsp coconut flour
1 tbsp baking powder
1 tsp lemon zest
1/4 tsp salt
3 large eggs
1 cup unsweetened almond milk
6 tbsp butter, melted
1/2 tsp vanilla extract
1 cup fresh or frozen blueberries
2 tsp granulated xylitol or erythritol for sprinkling (optional)
Instructions
Preheat oven to 325F and grease a standard 12-cavity non-stick muffin tin very well (or line with paper liners, if your muffin tin is not very non-stick).
In a large bowl, whisk together the almond flour, sweetener, coconut flour, baking powder, lemon zest, and salt. Stir in eggs, almond milk, butter, and vanilla extract until well combined.
Gently fold in blueberries. Divide batter among prepared muffin cups and bake 30 to 40 minutes, until set and a tester inserted in the center comes out clean.
Remove and sprinkle with granulated sweetener, if using. Let cool 20 minutes, then transfer to a wire rack to cool completely.
Yield: Makes 12 muffins
Cholesterol: 61mg
Food energy: 219 kcal
Total fat: 18.51g
Calories from fat:
Carbohydrate: 8g
Protein: 6.97g
Total dietary fiber: 3.32g
Banana Nut Muffins
Dont panic, I promise these banana muffins contain not even one little ounce of blood-sugar spiking bananas. Instead, they have ground chia seed which helps mimic the texture of banana bread. And banana extract gives it just the right flavor. Honestly, my kids have no clue that these low carb banana nut muffins dont contain any real bananas!
Ingredients
1/3 cup ground chia seed (be sure to measure out after grinding)
3/4 cup water
2 cups almond flour
Sweetener equivalent to 1/2 cup sugar
1/4 cup unflavored whey protein powder
2 tsp baking powder
1/2 tsp salt
2/3 cup almond milk
2 large eggs
6 tbsp butter, melted
1 tsp banana extract
1/2 tsp vanilla extract
1/2 cup chopped walnuts or pecans
Instructions
Preheat the oven to 325F and line a muffin pan with parchment or silicone liners.
In a medium bowl, combine the ground chia seed and water. Stir to mix and set aside.
In a large bowl, whisk together the almond flour, sweetener, protein powder, baking powder, and salt. Stir in the almond milk, eggs, melted butter, banana extract, and vanilla extract. Add the chia seed mixture and stir until well combined.
Stir in the chopped nuts and divide the mixture between the prepared muffin cups. Bake 30 to 35 minutes, until the tops are just firm to the touch.
Remove and let cool 10 minutes before serving.
Yield:
Cholesterol: 47mg
Food energy: 239 kcal
Total fat: 20.52g
Calories from fat:
Carbohydrate: 7.22g
Protein: 9.17g
Total dietary fiber: 4.63g
Blueberry Coconut Muffins
These easy and delicious blueberry coconut muffins can also be made dairy free simply by using coconut oil instead of butter. Make these for a great breakfast!
Ingredients
2/3 cup coconut flour
Sweetener equivalent to 1/2 cup sugar
1/4 cup unflavored whey or egg white protein powder
1 tbsp baking powder
1/4 tsp salt
6 large eggs
1/3 cup melted butter or coconut oil
1/3 to 1/2 cup water
1 tsp vanilla extract
3/4 cup fresh blueberries
1/4 cup toasted shredded coconut (unsweetened)
Instructions
Preheat the oven to 350F and line a muffin pan with silicone or parchment muffin liners.
In a large bowl, whisk together the coconut flour, sweetener, protein powder, baking powder and salt.
Stir in the eggs, butter, 1/3 cup of the water, and the vanilla extract. If your batter is very thick, stir in more water, 1 tbsp at a time (low carb batters are thicker than their conventional counterparts. It should be scoopable but not pourable).