Sugar-Free Raspberry Muffins – Keto-Friendly, One Bowl, and Actually Low-Carb

I wanted a muffin that didn’t taste like sadness but also didn’t spike my glucose like a maple-frosted donut. Most “healthy” muffin recipes lean hard on whole grains and natural sweeteners that are still sugar. This version? Still soft and fruity, but with under 4g net carbs per muffin.

💡 What Solves the “Sad Keto” Problem

• No wheat, no oats, no syrup—but still moist thanks to Greek yogurt and almond flour.
• A little coconut flour adds structure so they don’t crumble like a low-carb heartbreak.
• Allulose or erythritol sweetens without aftertaste or insulin impact.

🧾 What Packs Flavor Without the Carbs

• 1 ¾ cups almond flour – Low-carb base, moist crumb, zero gluten.
• 2 tbsp coconut flour – Soaks moisture, keeps muffins from collapsing.
• ½ cup allulose – Sweetens without raising blood sugar. Sub 1:1 with erythritol if needed.
• 1 tsp baking powder + ¼ tsp baking soda – Helps it rise.
• Pinch of salt – Don’t skip it. Makes the raspberries pop.
• 2 large eggs – Structure + fat.
• ½ cup full-fat plain Greek yogurt – Keeps them soft and tangy.
• ¼ cup olive oil – Adds moisture. Milder than you’d expect once baked.
• 1 tsp vanilla extract – Balances the tart berries.
• ⅓ cup unsweetened almond milk – Thins the batter just enough.
• ⅔ cup raspberries (fresh or frozen) – Lower in carbs than most fruit, adds real flavor.

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Muffins sank in center	Too much moisture or underbaked	Stick to the coconut flour and bake fully
Berries bled everywhere	Added frozen raspberries directly	Toss them in almond flour before folding
Texture too dense	Skipped yogurt or used only almond flour	Use both almond + coconut flour and keep yogurt

🔁 Low-Carb Substitutions That Hold Up

Swap	Works?	Notes
Avocado oil for olive oil	✅	Flavor-neutral and keto-friendly
Sour cream instead of yogurt	✅	Tangier and slightly richer
Coconut oil	⚠️	May firm up too much when chilled
Blueberries instead of raspberries	✅	Slightly higher carbs—watch portions

👩‍🍳 Step-by-Step (With Texture Cues)

1. Preheat oven to 350°F (175°C). Line or grease a 12-cup muffin tin.
2. In a large bowl, whisk eggs, yogurt, olive oil, almond milk, vanilla, and sweetener until smooth.
3. Add almond flour, coconut flour, baking powder, baking soda, and salt. Stir just to combine—don’t overmix.
4. Toss raspberries lightly in almond flour, then fold in.
5. Divide into muffin cups (fill nearly to top).
6. Bake 20–25 minutes, until tops spring back and a toothpick comes out clean.
7. Cool 5 minutes in pan, then move to a rack.

🧠 Tricks That Made This Work Better

• Almond flour + coconut flour is the sweet spot for structure and moisture.
• I always toss frozen berries in a bit of almond flour before folding—stops the color bleeding and soggy bottoms.
• Use a cookie scoop for even portions—makes macro-tracking easy.

🧊 Keeping It Keto-Friendly All Week

• Fridge: Store in an airtight container up to 5 days.
• Freezer: Wrap individually and freeze up to 2 months. Reheat in toaster oven at 300°F for 5–8 mins.
• Macros stay stable after reheating—no weird texture shifts.

❓ What I Googled Before Making This

Can I have raspberries on keto?
Yes—in moderation. ⅔ cup spread across 12 muffins = under 1g net carb from fruit per muffin.

Can I skip the coconut flour?
Not recommended. Almond flour alone = floppy muffins.

Is olive oil okay in sweet baking?
Yep! You don’t really taste it once it’s baked.

📊 Full Nutrition Facts (Per Muffin – 12 Servings)

Nutrient	Amount
Calories	158 kcal
Total Fat	12g
• Saturated Fat	2g
Total Carbs	6g
• Fiber	2.5g
• Sugar	1.5g (natural from raspberries/yogurt)
Net Carbs	3.5g
Protein	5g
Sodium	120mg
Cholesterol	40mg
Calcium	~70mg
Iron	~1mg

Check out More Recipes:

• Blueberry Muffins – Low-Carb, Keto-Friendly, and Not a Blood Sugar Bomb
• Sugar-Free Pumpkin Muffins – Low-Carb, Spiced, and Cozy
• Sugar-Free Zucchini Muffins – Low-Carb, Moist, and Breakfast-Approved