These grab and go low-carb breakfast muffins are perfect for busy mornings. Packed with healthy fats, protein and full of flavor, these almond flour keto muffins will keep you going until lunch. Even better, they require only 5 minutes of prep.
"Really delicious muffins. I've made them several times now and they always go down a treat." (Margarita)
What happens most mornings in my house? The bed is comfortable. I stretch, wake slowly, check my emails and try to remember what I had planned for the day... And suddenly, I have all but 15 minutes left to shower, get dressed and eat breakfast.
I am very quick at making keto scrambled eggs. And very fast at eating it. But sometimes measures need to be more drastic.
Sometimes I need a grab-and-go breakfast - like this low carb muffin recipe. These muffins are not only delicious, but also gluten-free, grain-free, sugar-free and only 4.3g net carbs.
This post has been on my website since 2016 and it is a reader favourite. I have just updated it with more tips and tricks to answer all questions I have been asked by readers over the years.
The Problem With Regular Muffins
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.
Why This Recipe Works
Healthy and filling. My keto breakfast muffins are inspired by these grain free pancake muffins. They are packed with healthy fats from almond flour and contain plenty of protein thanks to the eggs and yogurt. They are filling and will keep you satisfied for hours.
So tasty. The texture of these muffins is soft and fluffy. You can taste warm notes of vanilla and almond, combined with the fruity bursts of blueberries and raspberries.
Easy prep. This is the best thing: The muffins are a meal prep dream. The batter comes together in just 5 minutes. I don't even use an electric mixer - a balloon whisk works just fine! You can store them in the fridge or freeze them.
Here are the ingredients you'll need for these easy keto breakfast muffins:
- Yogurt - I like to use a plain full-fat natural yogurt such as Onken. It makes the muffins moist and also helps them rise better. You can also use Greek yogurt to increase the protein content of the recipe further. Don't use sour cream or cream cheese. These add too much fat and change the texture.
- Eggs - They should be at room temperature for best results.
- Butter - Melted. I used unsalted butter, but salted butter adds a nice flavor lift.
- Vanilla extract
- Almond Flour - I use ground almonds, which is the same as regular almond flour in the US. If you have super-fine almond flour, reduce the amount to 325 grams or 3 ¼ cups as it is more absorbent.
- Sugar Substitute - My go-to is a granulated erythritol monk fruit sweetener blend. Allulose, xylitol or any other 1:1 sugar substitute will work.
- Baking Powder - Check that it is fresh
I also stirred fresh raspberries and blueberries into the batter and pushed a few berries into the tops before baking.
See the recipe card for full information on ingredients and quantities.
Let me show you how easy it is to make low carb muffins with almond flour. I have used screenshots from the video I made for the post to illustrate the steps.
First, you'll want to preheat the oven and prepare a muffin pan with paper cups. You could also use a silicone mould. If you grease it well, you don't need any paper liners.
I also gather and weigh my ingredients so everything is ready to go.
Step 1: Add the yogurt, eggs, vanilla extract and the melted butter to a large mixing bowl.
Step 2: Mix the wet ingredients with a balloon whisk until smooth.
Step 3: Add all dry ingredients - almond flour, sweetener and baking powder. Stir until fully incorporated and a smooth batter forms.
Step 4: Carefully fold in the berries, reserving some to place on top of the muffins.
Step 5: Fill the muffin batter into the prepared muffin pan and press the remaining berries into the tops.
Step 6: Bake the muffins in the oven for around 25 minutes or until the tops are browned and a toothpick inserted in the centre comes out without crumbs sticking.
Let the muffins cool for 5 minutes in the pan. Then, put them onto a wire rack to let them cool fully. All low-carb muffins are fragile when they are hot because they do not contain gluten. They firm up as they cool.
Fill the muffin cups only ¾ way with the batter. There must be space at the top because muffin batter rises. This ensures that the batter does not spill over the sides.
Here are some variations that we have tried over the years:
Lemon muffins: Add 2 tablespoons of lemon juice to make lemon blueberry muffins. I would reduce the amount of yogurt by 2 tablespoons so the wet/dry ratio remains the same.
Almond muffins: 2 teaspoons of almond extract add wonderful almond flavor.
Change the add-ins: Instead of blueberries and raspberries, you can also use chopped strawberries or blackberries. Or, why not add sugar-free chocolate chips and chopped nuts to the batter?
Fiber boost: For added fiber, replace ¼ cup or 25 grams of the almond flour with flaxseed.
Yes. It is easy to halve the recipe and make 6 keto breakfast muffins. Many of my readers have done this. Just be sure to use 3 medium eggs and not large eggs.
Normally, replacing the almond flour with around ⅓ in coconut flour works well. However, I have not tested this yet myself. I recommend that you make these coconut flour blueberry muffins instead. It is specifically written for coconut flour.
Use coconut oil instead of butter and coconut or almond yogurt in place of dairy yogurt.
Yes, you can. To stop them bleeding into the muffins, rinse them first, then toss them in a little almond flour.
But if you are short in time, do it as I do - one last sip of coffee in the kitchen and eat your muffin on-the-go, all on its own.
And by the way, they also make a great afternoon snack. With coffee and without.
Storing And Reheating
Store these muffins in an airtight container in the fridge for up to 1 week.
Almond flour muffins also freeze well. I often make a large batch and freeze them for up to 3 months. At night, I simply take out however many muffins we plan to eat for breakfast and let them thaw in the fridge.
In the morning, I reheat them for 15 seconds in the microwave.
More Keto Muffin Recipes
Whilst I love savoury egg muffins, I do have a secret sweet tooth. The proof is in the large amount of keto muffin recipes on my website! Here are the highlights:
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Grab And Go Low Carb Muffinsfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
- 1 ¼ cup plain yogurt, full fat (300g)
- 6 medium eggs or 5 large eggs
- 4 tablespoon butter 57g, melted
- 2 teaspoon vanilla extract
- Preheat the oven to 180 Celsius or 350 Fahrenheit and line a muffin pan with paper cups.
- Mix the yoghurt, eggs, vanilla and butter in a large mixing bowl with a balloon whisk (option to use an electric mixer) until well-combined.
- Add the dry ingredients - almond flour, baking powder and sweetener - and continue mixing until a smooth batter forms.
- At the end, carefully fold the berries into the batter, reserving some to place on top.
- Fill the muffin batter into the prepared paper cups. ake in the oven for around 25 minutes or until the tops are golden brown and a toothpick inserted comes out clean.
- Let the muffins cool fully before eating. They firm up as they cool.