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.
Recipe Video
Recipe Notes
You can use frozen berries in this recipe. However, fresh berries are firmer and won't "bleed" into the muffin.
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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!
Paula Heiple says
I am dairy free, can I sub coconut milk or cream for the yogurt?
Margarita says
Really delicious muffins. I’ve made them several times now and they always go down a treat.
Katrin says
That’s great to hear!
Nikki Croy says
Hello!
Can I make this into a loaf at all?
Thank-you!
Katrin says
You can! I used the same mixture to make this Healthy Almond Berry cake 🙂
Helen Corkett says
Made these yesterday for my grandson who is a Type 1 diabetic. He loved them. So did the rest of the family. Will now be a regular item in our house. Thanks Katrin.
Katrin says
How wonderful! I’m glad you all liked the muffins!
Catherine says
Delicious muffins. We make them all the time. Keep up the good work!
Katrin says
Thank you!!
Lucy says
Wow, this recipe is amazing. I made a double batch and froze half. Looking forward to many more muffin breakfasts!
Katrin says
Haha, you’re making me want to get another batch ready now! It’s wonderful to have some goodies stashed in the freezer 🙂
Alex says
These are delicious.
I halved the recipe, added some Linwoods milled seedmix (a large sprinkle), a few chopped walnuts and about 15 high choc content drops (works out at about 2 per muffin) Accidentally kept the butter for double but all turned out beautifully. Definitely be making these again.
Katrin says
Great news! I’m glad you enjoyed them. Thank you for leaving a comment – and a nice twist adding the walnuts and chocolate!
Patricia says
Loved these muffins! I used a blender for the wet ingredients and they came out of the oven light and pretty close to fluffy. Only problem is the recipe made 24 instead of twelve. So I made 12 blueberry and 12 walnut. Great recipe! Thank you!
Katrin says
Glad you liked the muffins Patricia – thank you for your comment. Using walnut sounds delicious – great idea. As for the amount, I guess you either have tiny muffin moulds or mine are gigantic! 🙂
Marygold says
Hi I’m definitely trying this out but I’m thinking of using tigernut flour instead . The full cream flour not the one they have extracted the milk first. I already make muffins using them and they are really great.
Katrin says
Tigernut flour – I’ve never tried it. Sounds interesting – I’ll check it out. Thank you for the inspiration 🙂
Nic says
Forgot to add sweetener however just dusted some on the top.
Still tasted great. A good introduction to low carb baking.
Thanks for the great recipe. 🙂
Katrin says
Great! Glad you enjoyed the recipe. Once you start baking with nut flours, there is no looking back… 🙂
Beth says
We made these before heading out on a week long camping trip, and they came out wonderfully! I used finely ground almond flour and full fat Greek yogurt, so I added extra Truvia — next time I will add more! I also increased the baking powder and vanilla to 1T each. Next time, I think I will add some cinnamon, too. A definite keeper! 🙂
Katrin says
I’m glad you like the recipe Beth. Adding cinnamon sounds yum. I haven’t got much of a sweet tooth, so people often like to add a bit more sweetener than I state in the recipe. Tasting the dough is half of the fun anyway 🙂
Sheli says
Hello Katrin; I was wondering if you have a muffin recipe with apricots in it? My Dad loves apricots and I am going to pick some next week. I would love to make some apricot muffins or a apricot cake. What do you think?
Katrin says
Hi Sheli, I haven’t made anything with apricots in ages – even though I love them! You could try this recipe with apricots instead of the berries, I’m sure it would work. You can also make the dough as a cake, add some mascarpone icing and decorate with fruit, as I did in this almond berry cake. If you want more crunch, you could make the crust I used in this chocolate tart and fill with the mascarpone and fresh apricots. Or make cheesecake and replace the raspberries in this recipe with apricots.
Tove says
Very tasty muffins 🙂 Thanks for sharing
Katrin says
Glad you liked them!
Jane says
Made these muffins as recipe, but used ground almonds. They were excellent and will be a great low carb lunch staple.
Katrin says
Hello Jane, thanks for your comment. I’m glad you are enjoying them!
Donella says
How long will these keep for if i keep them in the fridge? Would they last 7 days?
Katrin says
They probably would, though I have never kept them in the fridge for that long. If you have a freezer, I’d maybe stick half the batch in there.
Alexa says
I feel like it’s just not meant for me to make these muffins right.
First attempt: used almond flour, turned out great… except I forgot to add any sweetener so they were awful.
Second attempt: used coconut flour (should have read the failed attempts at this in the comments first), dough came out more like sugar cookie dough than muffin batter and made a TON. Didn’t bake all the way through. Still tasted bland and yuck.
Third attempt: added water to the previous coconut flour batter until I got a muffin batter consistency and they hardly baked at all. I’m not even going to try them.
Every batch, straight in the trash. 🙁
If I get enough courage I will try to make them again with the correct ingredients. They just look so GOOD!
Katrin says
Alexa! You deserve a medal for not giving up. I have an idea – if you want to use coconut flour instead of ground almonds, why don’t you try using my coconut blondie recipe in a muffin tin and just add the berries to that? And definitely try the batter before you put it in the oven – that way you can always adjust the sweetener. Good luck for attempt number 4. It’s going to be a winner, I’m sure!
Diane says
hi!! These look amazing! I am new to low carb and the more healthy alternatives. I am wondering if ground almonds is the same as almond flour? I tried googling it and some say yes some say no. I could I use almond flour instead? How many grams would that be?
Katrin says
Hello Diane, they are 2 different things. Ground almonds are literally blanched almonds (without skins) that are ground. You can get them in the bakery section of all supermarkets and they are not expensive. Almond flour such as the Sukrin brand I have been using is much finer and has a reduced fat content so it behaves differently. My guess is you would need less of it, though I have not tried substituting in this recipe. The best way to tell the 2 apart is by the price. Real almond flour is rather pricey – more than twice the price of ground almonds. If it’s cheap, it’s just ground almonds (no matter what it says on the tin)
Patricia Hickey says
I have made the muffins over the weekend and they are absolutely delicious! Amazing recipe, quickly done and everybody in my house ate them within minutes!! Will definitely make them again.
Katrin says
So happy you like them Patricia!
Kate says
I have just started to eat low carb and am so happy I found this recipe. Will try it out asap!
Katrin says
Hi Kate, let me know how you like it!
Sophia says
Made them today and they taste soooo good! Thanks for the recipe
Katrin says
That’s so good to hear. It’s a regular over at my house
Joan Jerram says
Can one freeze these muffins?
Katrin says
Hi Joan, of course you can!
Petra says
I made these this morning, and they turned out beautifully! I wish I could post a pic, hehehe! The only thing for people to be aware of, is that they are not sweet. If you like them sweeter, add a little more xylitol.
My batter wasn’t crumbly at all, I used home laid fresh eggs, and pot set Greek yogurt. Yum!
Katrin says
Hi Petra, I’d love to see a pic!!! Glad you like them. And you are right – the amount of sweetness people want is very individual. I guess don’t like my food very sweet any more because my tastebuds have adjusted. It’s best to always taste the batter and adjust x
anna says
How long can the muffins sit out for before they get bad?
Katrin says
As they do not contain preservatives, I would always keep them in an airtight container in the fridge. Then they’d last a few days. You can freeze them as well.
Ingrid says
Thanks for the recipe. It looks totally delicious. I am going to try this with a combination of coconut flour and almond and see how it turns out. Since there are 6 eggs, it should not be too dry. this will make it very low carb indeed.
Katrin says
Hello Ingrid, thank you! Good luck and let me know how they turn out 🙂
Beth says
Ingrid, how did it come out combining the two flours? I would like to try it too!
Kat says
I don’t have weight thing can you tell me in cups?
Katrin says
Hi, is about 1 1/8 cups yoghurt and 2 3/4 cups of almond flour. Plus a handful of berries
Angie says
In the US ee have Yogurt. Is that the same thing? Plain, vanilla or what? Is therr a low carb yogurt, bc I havent found one if so? Thanks!
Katrin says
Hello Angie, yes, it’s just plain full fat yoghurt or yogurt. When you eat low carb, it’s best to stay away from fruit yogurts or other ready-made sweetened yogurts such as vanilla (unless you make it yourself with fresh fruit and natural unsweetened full fat yogurt). Plain full fat yogurt will do nicely!
Shaylove says
Thanks so much for the recipe- I made them this morning as I LOVE sunday morning baking. I had a similar problem as someone above with the granulated batter. I measure everything with a food scale, but I wonder if it’s the brand of almond flour even though mine is “finely ground”. I also had stevia on hand and used that- normally the sweetness with stevia is a bit overpowering- but I taste no sweetness in these- is that normal? I am tempted to try another sweetener as I want to love these!
Katrin says
Maybe you try to use a different brand of almond flour next time? Some are coarser than others. Definitely be sure it is made from blanched almonds with the skins removed – otherwise it’s just almond meal and would be more grainy. Generally though, the consistency of almond flour goods will always be a bit less fine than if you bake with wheat.
It does not really matter which sweetener you use, whichever you prefer. Add a bit more stevia next time (just try the batter) and make it just how you like it. I find this is very much a personal preference.
Chelsey says
I’m from the US so not very familiar with gram units. Is 1 serving size 1 muffin? I made these tonight and they are delicious for low carb! Thanks for the great recipe!
Katrin says
Glad you like them! Yes, one serving is 1 muffin
Adi says
Also, can you use full fat greek yogurt? Or soy yogurt?
Katrin says
I am sure you can make it with either, though I have not tried it. If the greek yoghurt is very firm, consider diluting it so it has a full fat yoghurt consistency. Of course, using greek yogurt would increase the fat content as well.
Doreen Lopez says
Is the yogurt for moisture? Can I use apple sauce instead?
Katrin says
Yes, it it. Apple sauce could work! I’d be interested to find out how it works out!
Adi says
Hi there, are you writing your nutrition facts counting the fibre and the carbs together? In the US you can subtract the grams of fibre from the total carb figure (9.8-4.0) to get 5.8 NET carbs, but in the UK nutrition labels take that into account so you wouldn’t subtract, and the net carbs per muffin would be the total carb amount. Just trying to figure out what the net carbs are 🙂
Thanks,
Adi
Katrin says
Hi Adi, I use a website called caloriecount which calculates the nutritional info. I don’t think it is a UK based website.
Max says
Hi so I just made this recipe and they came out extremely crumbly, there was no batter it was more granulated. It seemed like there was far too much almond flour (I added 350 g). Unfortunately, I had to throw everything out. Any idea why this would happen?
Thanks
Katrin says
Hello Max, I a sorry to hear your muffins did not turn out. Did you use scales to measure? I have made the recipe many times and use it as a base for the healthy almond berry cake as well. The batter should definitely not be granulated, but more of a thick liquid, just like normal cake batter. You should be able to pour it. Hope this helps.
Justyna says
Hi 🙂 can I use a coconut flour?
Katrin says
Hello, I am sure it would work, although I have not tried this recipe with it. As coconut flour expands a lot, you would have to use a lot less of it though. I would try with 1/3 of the amount, so just over 100g. Good luck!
Jaki Geddes says
Is the oven temperature for fan ovens?
Katrin says
Hello Jaki, no, it’s for conventional ovens. Don’t they say to lower the temperature by 20 degrees if you have a fan oven? Try 160 degrees.
Mary says
These look delicious! I need to eat my muffins for breakfast 🙂
Nicoletta @sugarlovespices says
I usually make time to sit for breakfast, even when I’m in Rome and have to go to work, I just set my alarm clock very early, since breakfast is so important to me 🙂 . Now that I’m back to Canada, I have plenty of time 🙂 . These lovely, delicious, muffins are on my to do list. I like baking with gluten-free flours and don’t like using (or using very little) white sugar. So they’re exactly my thing. Beautiful pictures and blog!
Karen @ Seasonal Cravings says
I love anything grab and go bc as much as I try to plan ahead, I feel like I’m always rushing the kids out the door at the last minute. Best mom ever, I know. My kids would love these muffins and I love that they are gluten free!
Cheryl says
Hi they sound great but Can I use coconut flour instead ?
Katrin says
You can definitely give it a go, just make sure you adjust the quantity as coconut flour is much more absorbent. I would try using 1/2 or even 1/3 of the amount and check that the consistency of the dough looks right.
Erin says
Really wish I would have read this before I subbed….. baking fail. :/
Katrin says
Oh dear, so sorry to hear that! Coconut flour is so different to other flours… I’d say New Year new try?