gluten free sugar free muffins

Low Carb Sugar Free Muffins – Blueberry Maple

I love bacon and eggs just like the next keto’er, but sometimes I am looking for something fresh out of the oven, warm and soft to enjoy with my coffee versus a heavier full-fat protein breakfast. A muffin is an excellent source for a ketogenic breakfast, especially when you slather it with butter or coconut oil.

I remember growing up and learning how much fat there was in muffins and of course being shocked and completely appalled because “fat” was the nasty F word back then. Oh goodness, I probably opted for a donut based on that fact alone. I hate thinking back to all the years I spent being low-fat and wondering how did I function back then? Especially with my gym schedule. Oh how times have changed.

Being ketogenic doesn’t mean I lose that love for pastries and sweets, it just means I have rid my body of sugar and carbohydrates and I enjoy a different kind of pastry. Ones that are sweetened with natural sugars like stevia, monk fruit and erythritol. I make all of mine from scratch and use coconut and almond flour as my bases for breads, pancakes, waffles, desserts and breading for meat.

Typically, my go to flour is almond and that is because majority of my recipes already call for coconut as I am dairy free, so it is nice to have a nutty flavor vs. coconut for somethings. For meat breading I always use almond and that is because, well, plain and simple, I just don’t want my meat tasting like coconut unless of course it’ss a creamy curry. 🙂

Back to the muffins, if you keep reading you’ll come across my delicious Blueberry Maple Low Carb Sugar Free Muffins

Coconut Flour Vs. Almond Flour

I’ve touched on this a bit prior but let’s dive a little deeper into coconut versus almond flour.

I tend to use almond flour as my main baking flour because of taste but another reason is that coconut flour can be difficult working with it when you are in recipe creation mode. It absorbs liquid easily, so you can often dry out what you are baking if you haven’t added enough wet ingredients to be soaked into the flour and keep your batter moist.

When you look at a simple ratio comparing 1 cup of each product:


These are products I have in my pantry and their nutritional values.

It appears that almond flour would be the better choice for your baking needs because look at the fat content and carbohydrates. It is higher in fat and lower in carbohydrates than coconut is when doing a straight comparison. What it is not showing here is the fact that you only need a small amount of coconut flour when baking compared to almond flour.

Let’s take an English muffin as an example, I will need 1/4 cup of almond flour which is 6 carbs, 3 net carbs and 14 grams of fat. However, to make the same English muffin with coconut flour, I only need 1 tablespoon, which is 4 carbs, 1.5 net carbs and 1 gram of fat. So yes coconut flour falls short on the fat scale, but as far as carbs go for what you need to use of each flour in a recipe, coconut flour can be a better choice.

I personally think it is good to have two flours to work with and I alternate between the two.

Maple & Blueberry, what a combo!

I love maple syrup! I grew up in Ontario, Canada where our forests are full of maple trees, and sugar bushes are all over the place. Most Sunday’s my family would all meet for breakfast at one of the many that were close to where we lived and we would eat pancakes and sausages with maple syrup drizzled all over and let’s not forget the butter.

I have such amazing memories of my childhood and admittedly, food is in most of them.

I get my love for maple syrup naturally, no pun intended but as much as I love it, I feel maple flavoring is underrated. I think we too often reach for the vanilla, which of course is delicious but sometimes a hint of maple in a dessert is a lovely touch and I have been experimenting with it lately. Recipes like maple ice cream, maple cinnamon muffins, maple granola and they are all turning out really yummy. This means more recipes to share in the near future.

Maple flavoring can be really nice to add to a sugar-free sweetener and water to make your own simple syrup. I am all about simplicity in my life, nothing complicated and that’s a rule!

Blueberries

Some people don’t realize that you can have fruit on the ketogenic diet, but you can. In fact I wrote an entire article on what fruit you can eat on this diet – Click Here to read it. Berries are a relatively low-carb fruit, in fact they are a better option than sugar-free chocolate because of the fiber content.

Now, I eat my fair share of sugar-free chocolate but I am just highlighting that most often ketogenic desserts include chocolate but berries should be an option for consideration. After all, we need a little variety in our lives and we need fiber on a ketogenic diet, so adding fruit within your daily macros is a great way to get it in.

The Recipe, Blueberry Maple Low Carb Sugar Free Muffins

gluten free sugar free muffins

 

 

 

 

 

 

Ingredients:

  • 1/2 cup coconut oil
  • 1 cup coconut cream from a can
  • 1 tsp maple extract
  • 1/2 cup confectioners swerve
  • 1 tsp xanthan gum
  • 2 tsp baking powder
  • 4 whole eggs
  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1/4 tsp salt
  • 1/2 cup blueberries

Baking Instructions:

  1. Mix the dry ingredients together in one bowl and set aside
  2. In a separate bowl with an electric mixer, add the coconut oil and coconut cream and mix
  3. Add maple extract and turn mixer back on and then add eggs one at a time
  4. Add in dry ingredients to the bowl with the wet mixture and continue to mix, careful not to over-mix
  5. Add in blueberries last and do a quick mix, don’t overwork, only a few turns
  6. Scoop batter into 12 muffin cups, or a greased muffin pan
  7. Bake at 375 degrees for 25-30 minutes

Substitutes

Not a fan of coconut? I hear you, it seems like everything on the ketogenic diet has coconut in it. If you want to go with no coconut flavoring and dairy isn’t an issue, substitute the oil for butter, the coconut cream for full-fat sour cream and substitute the 1/4 cup of coconut flour for 1 cup of almond flour, your ingredient list would look like this:

  • 1/2 cup butter
  • 1 cup full-fat sour cream
  • 1 tsp maple extract
  • 1/2 cup confectioners swerve
  • 1 tsp xanthan gum
  • 2 tsp baking powder
  • 4 eggs
  • 3 cups almond flour
  • 1/4 tsp salt
  • 1/2 cup blueberries – you can also substitute blueberries for any berry or chocolate chips.

Hope you enjoy and I love hearing from you below!

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7 thoughts on “Low Carb Sugar Free Muffins – Blueberry Maple”

  1. Hello Lyndsay,

    I’m actually not familiar with what a ketogenic diet is, but I follow Dr. Axe a lot and have heard him mention it a lot. I’ve been meaning to do some research about it, because I do a lot of articles about foods for diets. Thanks for the great information in this article.
    My daughter and I both need extra fiber in our food so these Blueberry Maple Muffins sound wonderful. I can’t wait to try this recipe. Thank you for sharing.
    I noticed that it calls for coconut oil. What kind of coconut oil do you use? I’ve just recently studied the raw organic certified coconut oil and wasn’t sure if this would make a difference in the way it bakes.

    Thanks,
    Devara

    1. Hi Devera, Thanks for your comments, I will reply to both of them in one shot. Firstly, as for the berries, I personally use organic wild blueberries that are frozen. I do like to eat organic fruit to avoid the pesticides however I don’t think it impacts the recipe but in my opinion an organic ripe fruit will impact a better flavor of sweetness of the fruit. A lot of times GMO foods can be larger but less flavor.

      I have followed Dr. Axe for years too and he is a big advocate of a high fat diet. If you need any information if interested in writing a blog on this diet, please let me know. I am happy to share. I buy two kinds of coconut oil, for baking and my fatty coffee I use organic raw virgin coconut oil but for cooking, I buy organic refined coconut oil. The reason for that is for sauteing my veggies or searing my meat, I don’t need them to taste like coconut but for my baking I do. I would always go organic for any oils personally. The only difference between the two are flavor, the consistency is the same. Hope that helps!

      1. Thanks so much for the fast response! Hard to come by these days!
        I feel like I have a better understanding now. That old saying “Go for Organic” is effidently no myth! Food today, for the most part is full of preservatives and chemicals. All of which is why we have so many issues of obesity in today’s society.
        Thanks for trying to keep us healthy! I have a lot of respect for you because of it.
        Best of luck, Devara

        1. thanks Devara, you just made my day! seriously, thank you for your kind words. I know obesity is through the rough in our society and it doesn’t have to be this way. Thanks for your contribution in keeping us all healthy too!

  2. Hello again Lyndsay,
    I forgot to ask you in my previous comment about the fruit you use in your Low Carb Sugar Free – Blueberry Maple recipe; Do you use organic fruit? I often wondered if it matters when baking. It’s also interesting that you use coconut flour. I haven’t heard of it before now. I usually just grab the self-rising flour not even thinking about using any substitutes.
    Thanks,
    Devara

  3. Hi Lyndsay,

    Keto diet has cropped up quite often during my search for recipes. Although I am not into it, your low carb sugar-free blueberry muffin caught my attention. I mostly use wholemeal flour and wonder how would the almond and coconut flour turn out. Have to try this one.

    Thanks for the recipe.
    Sharon

    1. Hi Sharon, so glad you found my page.  I think you will like the consistency of these two flours, but if you are using them, I do recommend xanthun gum added to them aswell.  Happy Baking!

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