Breads, Breakfasts, Recipes, Snacks, Uncategorized | 55 comments
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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.
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The recipe
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.
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!
The inspiration
This recipe was inspired by the recipe for 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 forLow-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.
Can you eat muffins on keto?
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.
A few low-carb bakeries are sprouting up across the country. I’ve also noticed several new low-carb baking companies that ship out baked goods like muffins.
For most of us, if we want low-carb muffins, we need to make them ourselves. I have several low-carb muffin recipes on the blog includingLow-Carb Cinnamon Apple Spice Muffins,Low-Carb Blackberry-Filled Lemon Almond Flour Muffins, andLow-Carb Double Chocolate Muffins.
Are blueberries keto?
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!
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.
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. I pop a few in an airtight container for a snack on a road trip or a breakfast at a hotel.
I love eating these Low-Carb Blueberry Muffins for breakfast or as a snack. Sometimes I slather them with butter, and other times I just eat them without anything. Enjoy!
-Annissa
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. 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. ❤😋
5 from 14 votes
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.
Course Breakfast, Snack
Cuisine American
Keyword Easy Blueberry Muffins, Gluten-Free Blueberry Muffins, Keto Blueberry Muffins, Low Carb Blueberry Muffins, Paleo Blueberry Muffins
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 12
Calories 204 kcal
Author Annissa Slusher
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
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.
Recipe Notes
Serving size: 1 muffin
Per serving: 3 grams net carbs
*If substituting a different sweetener, be sure to adjust the quantity to account for a different sweetness level. The blend that I use is twice as sweet as sugar.
Nutrition Facts
Low-Carb Blueberry Muffins
Amount Per Serving (1 muffin)
Calories 204 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 62mg21%
Sodium 141mg6%
Potassium 32mg1%
Carbohydrates 6g2%
Fiber 3g13%
Sugar 1g1%
Protein 7g14%
Vitamin A 100%2%
Vitamin C 0.8%1%
Calcium 300%30%
Iron 1.3%7%
* Percent Daily Values are based on a 2000 calorie diet.
Jacqueline Debono on June 28, 2019 at 7:20 am
I’ve been looking for a good low carb muffin recipe. These blueberry muffins look so good! We love blueberries and I add them to our morning smoothie almost every day. Looking forward to using them in these muffins too!
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Melissa Stout on December 5, 2021 at 1:09 pm
Can you use a different oil that avocado?
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Annissa Slusher on December 9, 2021 at 5:40 pm
Yes.
-AnnissaReply
Suzanne on March 25, 2022 at 5:04 pm
Hi! Stumbled across this looking for a good low carb muffin recipe. So many great keto recipes since I was on the Atkins diet years ago. I tried yours and it’s great! I’ve now adapted it for cheddar cheese muffins, of course leaving out the vanilla and sweetener. I also used half and half cream as that is what I have in hand. I can’t try this new batch until tomorrow because I had a blueberry today and don’t want to blow the <20 g carb limit, but they look great coming out of the oven! Thanks for such a great, simple and adaptable recipe.
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Annissa Slusher on March 28, 2022 at 7:49 pm
I love that you’re having fun with making different variations of the recipe!
Midwest Shirl on May 6, 2022 at 12:54 pm
I love blueberries. I have plenty in my freezer from my annual trip to pick them up for everybody in my area. This looks like a great recipe for low-carb, I was also wanting to add some protein to a recipe like this. Do you know how that substitution would work? How much flour would I leave out to add protein powder?
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Annissa Slusher on May 25, 2022 at 4:49 pm
I haven’t done much baking with protein powder, so I’m not really sure how to advise you on this.
-AnnissaReply
Jen on June 28, 2019 at 7:29 am
The perfect companion for my morning coffee! Love blueberries!
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Meghna on June 28, 2019 at 8:49 am
Absolutely delicious texture and crumb. I am making these asap.
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Greg on February 1, 2020 at 5:46 pm
All I wanted was the recipe, not your diatribe. My thumb hurts from scrolling. Put the recipe first and don’t bury it beneath the long winded aspirations of your failed writing career
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Annissa Slusher on February 4, 2020 at 9:37 pm
Maybe this isn’t the best place for you to get recipes, then. I hope your thumb feels better soon!
-AnnissaReply
Krissy on March 24, 2020 at 7:43 pm
Nice. Lol. The muffins are great.
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Beth on July 22, 2020 at 1:55 am
I liked what u wrote prior to the recipe-I too take the Betty Crocker cookbook (lol that my mom gave me 50 years ago) for inspiration & re-design/adapt things. Yum can’t wait to try these muffins! (Also I’m going to substitute some mesquite flour- I roasted the mesquite beans from our tree tonight & will grind in my coffee grinder – clean of course lol-tomorrow!)
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Annissa Slusher on July 23, 2020 at 4:55 pm
I’ve never tried mesquite beans before. I’ll have to look that one up!
Annissa
Linda on February 8, 2020 at 12:20 pm
Crazy how people complain about the least little thing. Every decent recipe site has a ton of text at the top with photos and links interspersed. Not my preference, but people blogging for a living do have to earn a living. it’s easy enough to scroll down in less than a second: Left click and grab the bar on the right to pull the page down That way you don’t use your thumb.
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Annissa Slusher on February 13, 2020 at 3:20 pm
Thank you, Linda! I really appreciate it!
-AnnissaReply
Heather on February 29, 2020 at 4:54 pm
If you don’t like it then look elsewhere…..sad to think you even have to be so rude. You life must be so sad and horrible for you to complain in this manner! Make your own recipe and stop depending on others if your that rude and in a hurry….but not in enough of a hurry to stop and leave an ignorant remark!
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Amanda on April 12, 2020 at 2:11 pm
Its obvious you need to use a dictionary before typing and probably speaking. The use of diatribe is incorrect lol
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kris on May 1, 2020 at 3:05 pm
Rachelle Sly on May 16, 2020 at 9:48 am
Agree
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Ro on May 31, 2020 at 3:08 pm
What a disgusting thing to say. She is a blogger and makes a living that way. Why not take the time to create your own recipe then.
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JANICE on February 22, 2022 at 9:13 am
Really Greg … Could you not be any more rude. Your comment does not even make any sense since you dont even know what diatribe means. You are the one that dealt that. Do you not realize that there are plenty of people that are just starting this new way of life and can benefit from what she has to say. So sorry it was not all about you. By the way this looks amazing and cant wait to try it.
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Adena Meninger on November 20, 2022 at 12:46 pm
There’s a ‘Jump To Recipe’ softkey at the very beginning if you don’t want to read the blog. Isn’t that a nice thing to do? You should try it…being nice.
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Lauren Vavala | Delicious Little Bites on June 28, 2019 at 9:25 am
Blueberry muffins are a favorite of mine – especially this time of the year. SO happy to have found this low carb recipe so that I can now fit them into my keto diet once in awhile – delicious!
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Suzy on June 28, 2019 at 2:21 pm
Blueberry muffins are my favorite but I’m obsessed with these because they are sugar free! Will make them again soon!
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Taylor on June 30, 2019 at 10:44 am
These look delicious! Would this recipe still work if baked as a loaf rather than individual muffins?
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Annissa on July 2, 2019 at 8:57 am
Hi Taylor,
The baking time would be longer, but I would think it would work. The challenge will be getting the inside done before the outside gets overly brown. You will want to test it with toothpicks so you can get a picture of what the center looks like.
-AnnissaReply
A on July 9, 2019 at 4:53 pm
Can this be made with olive oil instead?
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Annissa on July 9, 2019 at 9:35 pm
Absolutely!
-AnnissaReply
Macy on March 14, 2021 at 12:04 pm
Hi Anissa! Silly question, but will butter work instead of oil?
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Annissa Slusher on March 17, 2021 at 9:39 pm
Melted butter should work fine.
-AnnissaReply
K Murphy on September 18, 2021 at 2:17 pm
These were excellent and even my husband liked them. I used a snack size container of unsweetened applesauce instead of the oil, pure stevia and 2% milk. They turned out great. Will try with other ingredients.
Stephanie Thomas on July 13, 2019 at 10:29 pm
Hi! I recently made these muffins and they turned out great! They looked beautiful just like your pictures. However I cant say the same about the taste. They were way too sweet and had a BAD Stevia aftertaste. We finally threw them away they were so bad. I used 1/3 C Walmart Organic Stevia blend (erythritol and reb A). I could only find it in packets, so I emptied 50 packets to equal the 1/3 C. Could the packets be more highly concentrated than whats in a regular bag? Or is it just a difference in sweetness level due to brand differences?
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Annissa on July 17, 2019 at 2:31 pm
On no! My guess is that the packets were much stronger than the blend that I use. The blend I use is twice as sweet as sugar, (1/2 cup sweetener = 1 cup sugar). Usually the container will give you a conversion rate.
AnnissaReply
Faran nader on February 13, 2020 at 11:01 pm
Hello thank you for great recipe. would you please tell me how much Monk Fruit should I use for
Low-Carb Blueberry Muffins
https://simplysohealthy.com/low-carb-blueberry-muffins-recipe/
Thanks for your time in this regard.
Faran NaderReply
Annissa Slusher on February 20, 2020 at 10:05 am
Are you using pure monk fruit, or is blended with something else, like erythritol. There are so many sweeteners out there that it’s hard to know.
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Renee on May 17, 2020 at 8:17 pm
Would it work to use frozen blueberries and if so should they be thawed out first?
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Annissa Slusher on May 17, 2020 at 8:28 pm
You can use frozen blueberries, but first put them in a colander and rinse them until the water isn’t blue anymore. Then, dry them well using paper towels. This will help prevent the color from bleeding through the muffins.
Annissa
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Ellen B on May 20, 2020 at 4:45 pm
Ive made these twice and subbed finely chopped strawberries on some, still GREAT TASTE !
My problems it the fruit all sinks to the bottom. Taste is wonderful but they look AWFULAny suggestions ? I drained and dried and added on top the second time with the same result.
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Annissa Slusher on May 20, 2020 at 5:51 pm
I did not have the sinking problem with the blueberries. I used fresh blueberries for this recipe. Did you use frozen?
-AnnissaReply
Karen on June 6, 2020 at 7:23 pm
Love these! I added 1 tsp lemon extract because I love lemon-blueberry flavor and 2 oz. Room temp cream cheese. Of course, thing changes the nutritional values but I love the heavier texture of the muffins. I appreciate your blog/vlog very much and although there is a lot of verbiage, I learn from you every time. Thanks so much for all your hard work and dedication to your craft.
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Annissa Slusher on June 10, 2020 at 2:48 pm
Thanks so much, Karen!
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Lucille R Metzger on July 14, 2020 at 9:12 pm
I will be using wild huckleberries for these. I think they’ll work just fine!
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Annissa Slusher on July 15, 2020 at 9:01 am
They certainly will! Might even be tastier than blueberries!
AnnissaReply
Kathie L Johnson on September 2, 2020 at 10:25 am
I want to thank you for this wonderful recipe made them this morning and just loved them.
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Annissa Slusher on September 2, 2020 at 9:39 pm
Woohoo! Glad the recipe worked out for you!
-AnnissaReply
June on December 28, 2020 at 8:51 am
Can you substitute Almond Milk for something else? Sometimes it’s hard to get in our area. Thank you!!
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Annissa Slusher on December 29, 2020 at 5:41 pm
June, any type of milk that works for you can be substituted in this recipe.
-AnnissaReply
Kat on February 22, 2021 at 3:40 pm
I used coconut oil and added lemon zest! I will be making these again! Delicious! I also only had to bake them for 15 mins. My oven is crazy like that. SO GOOD!
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Paula on March 14, 2021 at 2:09 pm
I made a couple substitutions I thought others may like! I use orange juice instead of almond milk and add just a few mini chocolate chips!
The recipe also doubles well!
Next time I think I will try making an apple cinnamon version. Stay tuned!Reply
Annissa Slusher on March 17, 2021 at 9:38 pm
Thanks for sharing your experience! Others might enjoy your variations.
-AnnissaReply
Joanne on November 29, 2021 at 2:22 am
I just tried. Instead of avocado oil, I used coconut oil. Tastes awesome! Thank you
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Lynn on April 22, 2022 at 12:13 am
Can you substitute coconut flour for almond flour? Would you use the same amount?
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Annissa Slusher on May 25, 2022 at 3:19 pm
No. I would not substitute coconut flour for almond flour in this recipe. Instead, I would adjust my recipe for lemon poppyseed muffins, but leave out the lemon flavor and the poppyseeds, then use blueberries and vanilla extract.
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Leah on October 17, 2022 at 10:46 pm
Just made them, and ate two fresh from the oven. They are fantastic! If I had any advice it would be to place the blueberries in by hand to get the few wonderful blueberries spread out evenly in each muffin.
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