Blueberry muffins CAN be Keto and SCRUMPTIOUS!
Who doesn’t love fresh baked blueberry muffins? I know they are one of my faves and I was excited to try this keto recipe!
Alot of keto and gluten free recipes turn out dry and crumbly, but the sour cream and coconut flour in these makes them moist and fluffy just like the ones my grandma used to make.
In case you didn’t know, coconut flour and almond flours are interchangeable IF you adjust the liquids in the recipe as well. Coconut flour is much drier so this recipe has added sour cream and egg to balance out the dry flour. If you want to use almond flour you can, just reduce to 2 eggs instead of 3. However, I have not tried these with almond flour so I am not sure if they will come out as scrumptious!
Bonus points for coming in under 100 calories for 3 mini blueberry muffins too, so it’s a great option for an afternoon snack as well as quick breakfast.
Usually I make up a batch of these and a batch of Orange Cranberry Keto Sconuts (scone recipe, in a donut mold). These 2 recipes make 12 servings together, so that is more than enough for a week of breakfast/snack prep to take to the office.
A word about Xylitol
You’ll notice I used this Xylitol in this recipe. Xylitol is one of the more readily available sweetener options and tastes great in baked goods. However, Some people stay away from xylitol because it does have a higher glycemic index and net carbs than other alternative sugar options. In my experience I stay in ketosis just fine so I do not think it makes a huge difference as long as you are not getting too much in any given day. If you are worried about the GI or net carbs, you can opt to use Erythritol which is much lower on the GI scale. Also, Monkfruit or allulose are great alternatives as well, but they can be a little harder to find at your local stores.
I used the NOW brand which works well – you can get both erythritol and xylitol in a bundle here and see which you like best for what types of dishes.
If you haven’t used sour cream in your baking you are missing out! Sour cream and yogurt is used as a substitute for eggs in some recipes since it adds similar moisture but also incorporates well to help the recipe rise and have that desired fluffy texture rather than a dense muffin.
Try some sour cream or yogurt in your other keto experiments – not just for baking, but in place of heavy cream in sauces it gives a tangy element!
Keto Blueberry Muffins with Sour Cream and Coconut Flour
- 1/4 Cup Coconut Flour
- 1/2 tsp Baking Powder
- 1/4 Cup Xylitol or other 1:1 sweetener
- 3 Large Eggs
- 1/4 Cup Sour Cream
- 1 tsp Almond Extract
- 1 Cup Blueberries
- Preheat the oven to 350°F. Lightly grease a 6-cup muffin pan or use a silicone muffin pan.
- In a medium bowl, mix together the coconut flour, baking powder and sweetner.
- Make a well in the center. Crack the eggs into the well and beat lightly.
- Add sour cream and make a smooth batter.
- Gently fold in blueberries.
- Scoop the batter into mini muffin cups (makes 16) or standard muffin cups (makes 6). Fill the muffin cups almost full, as these to not rise as much as normal muffins.
- Bake the muffins for about 20-25 minutes until the tops have browned. Let them cool for about 5 minutes in the pan, then transfer them to a rack to cool.