Do you want a quick low carb, gluten and sugar free breakfast that is perfect for busy weekday mornings? Say hello to these Grab & Go Low Carb Muffins.
Don’t get me wrong. Sitting down at the breakfast table for a lovingly prepared scrambled egg or (insert your favourite dish here), accompanied by a chat…or blissful silence… is a beautiful thing. I am all in. But we have to be realistic. And honest.
What happens most mornings? The bed is comfortable. You stretch, wake slowly, check your emails, try to remember that important thing you know you have to do today. . And suddenly you have all but 15 minutes left to shower, get dressed and eat breakfast.
I am very quick at making scrambled eggs. And very fast at eating them. But sometimes measures need to be more drastic.
Sometimes you need a Grab and Go breakfast.
I have been warming to the grab and go meal ever since a great friend gave me a “Grab cup” (brilliant marketing speak!) from our favourite cafe to remember the many hours we have spent there. This thermos cup with its handy sipping hole (you can buy one just like it here) has become one of my most needed items.
Before I race the family out of the house and into London’s traffic jam, I pour the rest of my coffee into it and take little sips of happiness in the car. So why not add to this moment of zen? Give you even more time to enjoy waking up in peace? Exactly. Have a grab & go low carb muffin.
Regular muffins made with wheat flour are probably one of the worst breakfast choices you can make. And if you buy them in the supermarket, you’ll not only get a serious blood sugar spike from all the white carbohydrates and sugars, but also load up on preservatives, stabilisers and e-numbers.
You’ll consume a bunch of empty calories and will feel hungry again after a couple of hours. Sorry to burst anyone’s bubble.
These muffins, friends, are not only pretty and very, very tasty, they will also keep you going until lunchtime.
Inspired by this recipe on the great low carb blog All Day I Dream About Food, they are made with almond flour, yoghurt, eggs, butter and berries and sweetened with a little xylitol – you could substitute this with erythritol or stevia to further lower the carb content.
If you make a big batch, you can keep them in the fridge or freezer and have one ready for those mornings.
They are a great alternative to my savoury egg muffins such as the Chorizo Egg Muffins or the Spinach and Chive Mini Quiches. The only downside I can think of is that you will need to prepare them in advance and then make sure they aren’t eaten up immediately.
Obviously, grab & go low carb muffins taste delicious eaten from a plate as well.
How versatile is that.
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Try my other low carb muffins recipes:
- Chocolate Chip Almond Flour Muffins
- Keto Coconut Flour Muffins with Blueberries
- Low Carb Zucchini Muffins
- Low Carb Chocolate Banana Muffins
- Healthy Pumpkin Muffins with Hazelnuts
Grab & Go Low Carb Muffins
Ingredients
- 1 1/4 cup plain yoghurt, full fat (300g)
- 3 1/2 cup almond meal / coarse almond flour / ground almonds (350g)
- 6 medium eggs or 5 large eggs
- 4 tbsp butter melted
- 2 tsp baking powder
- 2 tsp vanilla extract
- 1/2 cup blueberries and/or raspberries (100g)
- 3-4 tbsp granulated sweetener depending on your sweet tooth
Instructions
- Preheat the oven to 180 Celsius/356 Fahrenheit.
- Line a muffin tin with paper cups or even better, use a silicone mould (you don't need paper cups then - just grease it well).
- Mix your yoghurt, eggs, vanilla and butter well.
- Then add all dry ingredients.
- At the end, carefully fold in the berries, reserving some to place on top.
- Bake for ca 25 minutes or until the tops are browned and a knife inserted in the centre comes out clean.
Video
Notes
Nutrition
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Gail says
Are the calories per muffin?
Katrin Nürnberger says
yes, that’s correct!
Joy says
Sounds wonderful but I only have blanched almond flour. What would you suggest to ‘beef up’ the flour?
Katrin Nürnberger says
Hi Joy, there’s always confusion over the term because different countries use it differently. I use what we here in the UK call ground almonds. Its ground up blanched almonds. In the US this would be called almond flour. In the US super-fine almond flour is also widely available. This often fat-reduced almond flour is still more or a specialist ingredient over here in the UK and very expensive.
This recipe works with
ground almonds
almond meal (skins on)
regular almond flour.
If you have a finely ground almond flour, maybe fat-reduced, that has the appearance of wheat flour, you must use LESS of it and possible add more fat (as in butter – replace some of the yoghurt with it). I have tried to replace the ground almonds 1:1 in this recipe with super fine almond flour and the muffins turn out like cardboard. My guess is to start with 2 1/2 cups and check the consistency of your dough.
Hope this helps!
Kathleen says
This is a really good muffin recipe! Preferring a sweeter muffin, I added more sweetener and a tad bit more vanilla and 1/4 tsp of almond extract. Your recipes are wonderful!
Katrin Nürnberger says
Hi Kathleen, I bet the almond extract was very nice in this recipe. I recently re-discovered almond extract when I made my keto biscotti – it’s great for flavour.
Jody DosSantos says
These are really good but i dont know how.my batch made 24 muffins lol
Katrin Nürnberger says
More for you!!! My muffin pan must be HUGE or yours is TINY 😉
Bharat says
Which of ghee, coconut oil is a better substitute to butter in this?
Katrin says
I have to admit, I have never used ghee, but as far as I’m aware, it’s just clarified butter. Therefore, it should work just as well as coconut oil. Which make this more of a taste thing – it depends which you prefer!
Bharat says
Blueberries are optional right?
Katrin says
Of course. Any berries would work, or replace with nuts such as walnuts or pecans.
Sarah says
Hi Katrin
Do you thing it would work adding juice of 2 fresh lemons to this recipe to make blueberry lemon muffins or would the ratios of the other ingredients need adjusting?
Katrin says
I’d probably use a bit less of the yoghurt to balance out the increase in wet ingredients. And I’d definitely also use some lemon zest, it adds so much flavour! But I think generally the recipe is quite forgiving, just play around with it a bit and make it your own 😉
Chris says
You could try adding just the zest of a lemon to add flavor without adding extra liquid 🙂
Nadine says
Hi. I want to use frozen berries instead of fresh ones. Do I need to adjust the recipe, like less liquids? what do you recommend? Thank you.
Katrin says
No, just use them in place of the fresh ones, everything else stays the same. It will taste just as good, it’s just that the frozen ones are softer and will bleed into the muffins more. It’s more of an aesthetic thing 😉
Angela says
Hi, I don’t like artificial sweeteners. Could I swap for rice malt syrup? Would I need to adjust any of te other ingredients accordingly? Thanks (and apologies if this has already been asked).
Katrin says
It would be easiest to swap for another granulated sweetener, such as coconut sugar. If you use rice malt syrup instead, the muffins may be firmer because you’re using more liquid. Leaving out an egg MAY be a possibility. It would be an experiment – but that’s always half the fun 😉
T Lad says
Hello. What sweetener did you use? If I use Stevia, the conversion is approximately 1 tsp Stevia = 1 tbsp Erythritol. I’m thinking I may only need 2-3 tsp rather than 3-4 tbsp?? Thank you.
Katrin says
Yes, if the conversion is 2:1 then you’ll need half the amount of sweetener. Taste the dough to see if it’s sweet enough for you and take it from there!
Lisa says
Hi all,
Could I use coconut flour instead of almond as I’m allergic to nuts? And if so does anyone know the amount?
Thanks
Lisa
Katrin says
Hi Lisa, I’d try 1 1/2 cups of coconut flour in place of the almond flour. I haven’t tried this myself yet, but you need less coconut flour because it absorbs more liquid. Mix your dough and let it sit for a couple of minutes so the flour can expand. Then check the consistency of your batter. If you feel it’s too runny, add 1-2 more tbsp if needed. The rule of thumb for a almond flour to coconut flour conversion is to use 1/3-1/2 the amount.
Sarah says
I have also read to increase the number of eggs when using coconut flour alone. This helps with your dough rising during baking.
Katrin says
Hi Sarah, I think the recipe contains enough eggs for coconut flour. You don’t want it to taste eggy.
Diane Labrecque says
Hi,
can you replace yogourt by applesauce ?
Katrin says
That’s an interesting question. I think it could work – they both have natural sweetness and a similar consistency. Actually, you probably don’t need any extra sweetener if you used applesauce. It would be an experiment though – maybe try out a half or a quarter portion first just in case?
jillian says
Sound lovely…could I make with sour cream instead? Do not have yogurt around very often, thanks
Katrin says
It should work, but your muffins would be higher in fat. I think there’s fat reduced sour cream so that might be an option. Or leave out the butter. Let me know what you decide on and how they turn out!
Arwa says
I made these like 5 times already.. They come out perfect every time, and I have this recipe saved in my favorites..
So much love from Saudi Arabia
Katrin says
Perfect! I’m glad you’ve found a winner 🙂
Wanda says
This recipe is delicious, I used almond meal, it worked beautifully.
Thank you Katrin for your very tasty and never failing recipes.
Katrin says
Thank you for your comment Wanda – I’m so happy you like the muffins!
Mo says
Wish I had watched the video first! Also from the UK and with grams the mixture was much much thicker and so dryer when cooked. Still a nice flavour though so will try again!
Maybe put a tip for if you are using grams?
Katrin says
Hi Mo, I wonder why yours turned out drier. Maybe your almond flour was really fine? It works well with straight up ground almonds, but an extra fine flour like the Sukrin brand does not work in this recipe.
Donna says
How much in grams did you use of butter?
Katrin says
Hi Donna, it would be 56 grams.
Sandra says
Just made a batch up using Greek Yogurt watered down a little to mimic the consistency shown in your video, and used Ground Almonds (I’m in U.K) . I was a bit worried the mixture was too sloppy, had I added too much water? Also it needed baking for 15 minutes longer using my silicone bun trays. I managed to get an extra 2 muffins that I baked separately in a metal bun tray and those took just 5 minutes longer. I’ve just tried one and oh my this is a keeper! Will be making these regularly for sure. I’m hoping to freeze a few, wish me luck haha..
Thanks for sharing such a fab recipe 🙂
Katrin says
That’s so good to hear! I’m really glad you liked them – and how interesting your muffins baked quicker in the metal tray….maybe the baking time was shorter also because you only had 2 muffins in the oven that time, what do you think?
Sandra says
I also thought that. Generally I prefer the appearance and texture of cakes baked in metal trays and tins compared to silicone. They both have their advantages depending on what is being made. I did manage to freeze two of the muffins for experiment. I shared the cakes with family, with varying opinions. A few thought there was coconut in the recipe, which I had thought too from the flavour and texture. Also folks would have liked it a bit sweeter (those with a sweet tooth) . One thought it tasted great, and would be happy to eat more. But later in the conversation when I said it had almonds in, they exclaimed ‘Ughh.. I don’t like almonds!!’ Made us laugh ..
Katrin says
That’s hilarious. i get that with my daughter, who “hates” nuts. Doesn’t seem to hate my desserts though, which are mostly made with nut flours…
Nevena says
Hello,
Just a quick question…I apologize in advance if this question was already answered. With measurements you listed how many muffins you get? I was trying to get an idea considering that one serving has 261 calories. I wanna make sure that muffins are not too big as they will have higher calorie count.
Thanks!
Katrin says
Hi, my mix made 12 muffins. 🙂
Alexa M says
I’d love to try these, but I’m only just starting to be interested in low-carb baking. I prefer natural fruit sugars to sweeeteners like xylitol, so I’d like to experiment with adding a mashed banana and/or applesauce to the batter. I wonder how this would affect consistency? Perhaps I could use Greek yogurt instead of regular, to counteract the thin consistency of applesauce? I will report back with my results if I make these but I would love to hear your thoughts.
Katrin says
Hi Alexa, I’d reduce the amount of yoghurt and replace that with apple sauce. You want to get the same wet/dry ratio. Using greek yoghurt instead of regular might also be a good idea.
Dannie says
Recently diagnosed as diabetic. I made a batch of these yesterday and they are fantastic and have really inspired me to try more baking.
Thank you for introducing me to nut flours and a simple but delicious first recipe
Katrin says
Hi Dannie! I’m glad you like the recipe. Nut flours really are brilliant. Try experimenting with coconut flour, too – you need a lot less of it than almond flour, which makes it more economical. I think it’s delicious, too!
Gennel says
Also forgot to add, how can i post a picture?
I took a picture
Gennel says
I just made these. It can be a little confusing
With grams, Celsius..
I calculated carbs and i feel like mine have about
4 carbs per muffin??
I used Splenda instead so that counts for some.
Mine came out very good. Don’t know why others
Got the crumbly batter? Also the serving size listed is
92 grams? My muffins weighed 48 grams cooked
And are the size of a regular cupcake.
I would like to get a more accurate nutrition info
If anyone can help, please message me
Katrin says
Happy you enjoyed them! I guess our muffin/cupcake tins are different sizes 🙁
I use a free online nutrition calculator – https://recipes.sparkpeople.com/recipe-calculator.asp – you can check it out here. (The calculator I used for the screen shot is not online any more, so I had to switch.) I do my best to be as accurate as possible, but if you need an exact carb count for health reasons you’d need to make your own calculations as products like full fat yoghurt etc can have slightly different nutritional profiles. To calculate the net carbs, I subtract the fibre from the total carb count, which would make my (larger) muffins 5 net carbs.
Kim says
Just made my first batch and the texture is lovely but I found there was a slight bitter aftertaste – I followed the recipe to the letter although I did add just a little extra sweetner (I used erythritol) – any idea why that might be Katrin? Having said that they were still yummy!
Katrin says
I’m glad you like them. As for the aftertaste – this might have been the almond flour (check how fresh it is? It can go off, that’s why I always store mine in the fridge)… or could have been the sweetener? Erythritol has a slightly cooling taste, but I do find brands differ in taste. Some taste more “fake” than others.
Leanne walker says
I can’t get almond flour is almond meal ok to use instead
Katrin says
I think it would work too. Might taste a bit more rustic!
Nell says
Hey Katrin,
Looking for school bag snacks, could I freeze these and whip them out in the morning for the children to take to school?
Nell x
Katrin says
Hi Nell, absolutely!