Blueberry Muffins – Low-Carb, Keto-Friendly, and Not a Blood Sugar Bomb

I used to get excited seeing “sugar-free” on muffin recipes—until I learned that flour is sugar’s evil twin. These “healthy” muffins? Almost 40g total carbs thanks to all-purpose flour and applesauce. My version skips the blood sugar spike and still hits that soft, blueberry-loaded muffin vibe.

💡 Why This One Works So Well

No funky textures. No dry, eggy mess. These muffins are fluffy, moist, and actually low-carb. The secret is almond flour + Greek yogurt. Almond flour keeps it soft without grains, and Greek yogurt adds structure and tang without sugar or extra fat.

🧾 Ingredients That Kept It Keto

• 1 ¾ cups almond flour – Low carb, soft crumb. NOT super-fine (or it gets gummy).
• ¼ cup coconut flour – Adds structure and fiber. Almond flour alone is too loose.
• ½ cup erythritol or allulose – Sweet without the spike. Allulose gives a moister crumb.
• 1 tsp baking powder – For lift.
• ¼ tsp sea salt – Balances the sweet.
• 2 large eggs – Binds and adds fat.
• ½ cup plain Greek yogurt (full fat) – Adds moisture and slight tang. Sub for applesauce.
• ¼ cup unsweetened almond milk – Keeps the batter mixable without thinning it too much.
• 1 tsp vanilla extract – Always worth it.
• ⅔ cup blueberries (fresh or frozen) – Keep it under 5g net carbs per muffin.

🔁 Keto Swaps That Actually Work

Swap	What to Know
Coconut flour only	Don’t. You’ll get dry pucks.
Frozen blueberries	Works fine—just toss them in almond flour first so they don’t bleed.
Sour cream instead of yogurt	Great for extra richness. Adds a tangier note.

⚠️ What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Muffins too wet	Overmixed the batter or added too much almond milk	Fold gently and measure liquids carefully
Gritty texture	Super-fine almond flour or no coconut flour	Use a blend and let it rest before baking
Collapsed muffins	No structure from real flour	Don’t skip the coconut flour or overdo the berries

👩‍🍳 How to Make It (Step-by-Step)

1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with parchment liners.
2. In a bowl, whisk together almond flour, coconut flour, sweetener, baking powder, salt.
3. In another bowl, whisk eggs, Greek yogurt, almond milk, vanilla until smooth.
4. Combine wet and dry ingredients. Let sit 5 minutes (this helps hydrate coconut flour).
5. Gently fold in blueberries.
6. Divide batter into 10-12 muffins (depending on size). They won’t rise much—so fill them up!
7. Bake 20–25 minutes, until tops are golden and a toothpick comes out clean.
8. Cool in pan 5 minutes, then transfer to rack.

🧠 My Go-To Low-Carb Hacks

• I pre-mix my dry ingredients in a mason jar for weekly muffin batches.
• Always let the batter rest—coconut flour needs time to absorb liquid.
• I weigh blueberries to stay in macro range: ⅔ cup = ~10g net carbs total.

🧊 Freezing + Reheating Without Ruining It

• Freeze cooled muffins in a single layer, then bag them.
• Reheat straight from freezer: microwave 30 sec or oven 300°F for 5–7 min.
• Track them at ~4g net carbs per muffin if you go with 12 portions.

❓ Can I Eat This on Keto? (Yes, Here’s Why)

• No grains, no sugar, no sneaky carbs.
• Almond + coconut flour keep carbs low and fat-friendly.
• Blueberries are portioned for flavor, not overload—berries are the only fruit I regularly bake with on keto.

📊 Full Nutrition Facts (Per Muffin – 12 Servings)

Nutrient	Amount
Calories	155 kcal
Total Fat	12g
• Saturated Fat	2g
Total Carbohydrates	6g
• Fiber	2g
• Sugar	1.5g (from berries/yogurt)
Net Carbs	4g
Protein	6g
Cholesterol	45mg
Sodium	120mg
Potassium	~90mg
Calcium	~80mg
Iron	~1mg

Check out More Recipes:

• Low Carb Keto Banana Muffins
• Sugar-Free Banana Muffins – Naturally Sweet, Kid-Approved, and Sneakily Nutritious
• Sugar-Free Pumpkin Muffins – Low-Carb, Spiced, and Cozy