I’ve tried about six different low-carb blueberry muffin recipes over the years, and most of them either:
- Fall apart by the second bite
- Taste like a gritty science experiment
- Turn into soggy sadness after freezing
This version? Genuinely fluffy, moist, and close enough to the bakery muffins I used to grab at Starbucks before I knew better. I’ve made them multiple times—with and without her sweetener of choice (Besti)—so here’s the full scoop from someone who lives the low-carb grind daily.
💡 What Makes This Feel Like Real Food
The texture here is where this recipe wins. Most almond flour muffins either collapse or bake up dry and dense. This one nails the balance with:
- Enough fat from the butter or coconut oil to keep things rich
- The right sweetener blend (yes, allulose is a game-changer if you’ve only used erythritol or Swerve)
- Room temp eggs + milk – don’t skip this if you want a smooth batter that bakes evenly
Bonus: the blueberry-to-muffin ratio is solid. You don’t get that sad “one blueberry per muffin” situation.
🧾 Ingredients That Kept It Keto
- Almond Flour (2 ½ cups) – Blanched and fine is key. Bob’s Red Mill won’t cut it here. Go for Wholesome Yum’s or something equally fine. Coarser almond meal = sad muffins.
- Besti Monk Fruit Allulose (½ cup) – Moist texture, no grit, and no cooling aftertaste. If you sub erythritol, expect drier results.
- Eggs (3) – Standard binder, don’t mess with this unless you’re used to baking with flax eggs.
- Almond Milk (⅓ cup) – Keeps it light. I’ve subbed with watered-down heavy cream before and it still works great.
- Butter or Coconut Oil (⅓ cup) – Either works, but I prefer butter for flavor unless I’m doing dairy-free meal prep.
- Baking Powder (½ tbsp) – Don’t use baking soda here. It’ll go too brown and taste off.
- Blueberries (¾ cup) – Frozen work fine, just don’t thaw them first or you’ll get blue streaks and a wet batter mess.
- Vanilla + Sea Salt – Optional, but makes a difference.
🔁 Low-Carb Substitutions That Hold Up
| Swap | Works? | Notes |
|---|---|---|
| Coconut flour | ❌ | Totally different absorbency. Use her coconut flour version instead. |
| Sunflower seed flour | ✅ | Nut-free option, but expect greenish tints due to the chemical reaction with baking powder. |
| Other sweeteners (Swerve, Lakanto) | 🤷 | They “work,” but the muffins come out drier and crystallize after cooling. |
| Flax eggs | ✅ | They do hold up, but you lose a bit of lift. Fine for egg-free baking. |
| Berries | ✅ | Strawberries and raspberries work—just dice them small. |
⚠️ Keto Missteps and How I Fixed Them
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Gritty texture | Used almond meal or coarse flour | Only use super-fine blanched almond flour |
| Flat muffins | Cold eggs solidified the butter | Always bring eggs and milk to room temp |
| Blue streaks | Thawed frozen berries | Use frozen berries straight from freezer and toss with almond flour first |
| Dry muffins | Used erythritol blend | Stick with allulose or monk fruit + allulose blend for moisture retention |
👩🍳 How I Make It (Step-by-Step)
- Preheat oven to 350°F. Line muffin tin with parchment or silicone liners (I use 10 cups for taller muffins).
- Mix dry ingredients in a big bowl: almond flour, sweetener, baking powder, salt.
- Add wet stuff: butter (or oil), almond milk, eggs, vanilla. Stir until thick but smooth.
- Fold in blueberries (gently!). Don’t overmix—this batter is thick, and that’s a good thing.
- Scoop into muffin tin, top with a few extra berries if you want them to look bakery-fancy.
- Bake 20–25 min until golden and a toothpick comes out clean.
- Cool at least 15 minutes—they firm up as they sit.
🧠 Smart Moves I Always Use
- I always let the batter sit 5–10 minutes before scooping. Almond flour hydrates, and the muffins rise better.
- I store a jar of “dry mix” (flour, sweetener, baking powder, salt) to whip these up in under 10 minutes.
- Use a cookie scoop for even muffins—it makes tracking macros way easier.
🧊 How I Store and Track It
- Fridge: Good for 5–7 days. I wrap them in parchment inside a container so they don’t get soggy.
- Freezer: Freeze in a single layer, then bag ‘em. They last 4–6 months and reheat like a dream in the microwave (30 seconds).
- Macros: 3g net carbs per muffin if you use the same ingredients. I log mine in Carb Manager and pre-track them as a “grab and go” snack.
❓ Keto Cooking What-Ifs (Answered)
Can I use coconut flour instead?
Nope. Totally different absorbency—stick to almond flour or use her coconut flour version.
Will this spike blood sugar?
Not likely, especially if you use allulose. I’ve tested these with a CGM, and they were a steady, gentle curve for me.
Are they good after freezing?
Yes! Just reheat gently and add a pat of butter if they feel dry.
📊 Full Nutrition Facts (Per Muffin – Makes 12)
| Nutrient | Amount per Muffin |
|---|---|
| Calories | 217 kcal |
| Total Fat | 19g |
| – Saturated Fat | 5g |
| – Monounsaturated | 9g |
| – Polyunsaturated | 2g |
| Cholesterol | 60mg |
| Sodium | 110mg |
| Total Carbohydrates | 6g |
| – Fiber | 3g |
| – Sugar | 1.8g |
| – Net Carbs | 3g |
| Protein | 7g |
| Calcium | 100mg (8%) |
| Iron | 1mg (6%) |
| Vitamin D | Small amount (from eggs/butter) |
| Potassium | 130mg |
Check out More Recipes:
- Low Carb Keto Almond Ricotta Cake
- Low Carb Keto Pistachio Fluff
- Frozen Yogurt – Keto-Friendly, Ultra Creamy, and Shockingly Low-Carb
- Low Carb Keto Ice Cream Bars
Low Carb Keto Blueberry Muffin
Description
Moist, fluffy keto blueberry muffins made with almond flour—just 3g net carbs each. Bakery-style texture without the sugar crash. One bowl, freezer-friendly, totally satisfying.
Ingredients
Instructions
- Preheat oven to 350°F and line muffin tin.
- Mix dry ingredients in a large bowl.
- Stir in wet ingredients until combined.
- Fold in blueberries.
- Divide into muffin cups.
- Bake 20–25 minutes, until golden and firm.
- Cool before devouring.
Notes
- For best texture, use superfine almond flour and room-temp eggs. If using frozen blueberries, don’t thaw—toss in a little almond flour first to prevent streaks.
