American · dessert, snack

Keto Blueberry Muffins with Almond Flour

Keto Blueberry Muffins with Almond Flour — from Clean & Delicious's cooking video Watch how it’s made · 5:46

Video by Clean & Delicious on YouTube · Open on YouTube

35 min · plus coolingMakes 12 × 1 muffin204 kcal a portion
  • Keto (4.2 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Dairy-free

Contains: Egg, Tree nuts. Check labels on stock, sauces and spice mixes.

Almond flour, eggs and coconut oil with fresh blueberries, sweetened with monk fruit instead of sugar: about 4 g net carbs and 6 g protein a muffin.

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Ingredients 11

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 175°C (350°F) and line a 12-cup muffin tin with paper cases (or grease it). 0:35
  2. In a large bowl whisk the almond flour, monk fruit sweetener, baking soda and salt. 0:55
  3. In another bowl mix the eggs, melted coconut oil, almond milk, lemon zest and lemon juice well. 1:51
  4. Add the dry ingredients to the wet and stir until you have a light, fluffy batter. 2:43
  5. Gently fold in the blueberries until just mixed. Tossing the rinsed berries in 1 tbsp gluten-free flour first stops them sinking (skip it for strict keto). 2:57
  6. Divide the batter evenly among the 12 cups, starting with a little less and topping up. 3:24
  7. Bake 25 minutes, until lightly golden, set and fragrant. Let the muffins cool completely before eating. 3:39

Tip. Keeps up to a week in an airtight container in the fridge, or freeze. Melted butter can replace the coconut oil and any milk the almond milk.

The method is a summary in our words — the video shows every step.

One portion (1 muffin) gives you 1 of 12

Energy204 kcal860 kJ
Protein6.2 g12% of a day
Fibre3 g11% of a day
Carbohydrate7.2 g4.2 g net · 2.3 g sugars3% of a day
Fat18 g6.2 g saturated23% of a day
Sodium280 mg12% of a day

Where the energy comes from one serve

  • Net carbs 8%
  • Protein 12%
  • Fat 80%

Fits keto: 4.2 g net carbs a serve, with 80% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High38%

5.7 mg a serve, mostly from extra-fine almond flour (93%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium Source14%

59 mg a serve, mostly from extra-fine almond flour (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 13
Selenium9%

4.8 µg a serve, mostly from eggs (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc7%

0.8 mg a serve, mostly from extra-fine almond flour (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium6%

76 mg a serve, mostly from extra-fine almond flour (74%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Iron6%

1 mg a serve, mostly from extra-fine almond flour (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B126%

0.1 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Potassium4%

180 mg a serve, mostly from extra-fine almond flour (83%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate4%

16 µg a serve, mostly from extra-fine almond flour (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B63%

0.1 mg a serve, mostly from extra-fine almond flour (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A2%

19 µg a serve, mostly from eggs (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C2%

2 mg a serve, mostly from fresh blueberries (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D2%

0.3 µg a serve, mostly from eggs (80%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin K2%

2.5 µg a serve, mostly from fresh blueberries (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-31%

0 g a serve, mostly from eggs (50%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.