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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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!
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 for Low-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 including Low-Carb Cinnamon Apple Spice Muffins, Low-Carb Blackberry-Filled Lemon Almond Flour Muffins, and Low-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.
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.
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!
Low-Carb Blueberry Muffins
- 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.
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.