These Low Carb Coconut Flour Blueberry Muffins are ridiculously good! The texture is spot on with the real deal, lightly sweetened and with a lovely hit of citrus yum! I originally developed this recipe for my next book, but they are too good to hold on to until 2020, also, I’m seriously lacking in muffin recipes on the blog. But this coconut flour blueberry muffin recipe checks all the boxes! Keto blueberry muffins without cream cheese! Can it be? Yes, it can! These are oh so delicious. High in fiber, lightly sweetened, and the perfect snack or treat.
Table of Contents
This One Bowl Recipe is all about the ingredients!
You know I’m all about healthy treats, and healthy treats mean good ingredients. Don’t worry, nothing too crazy here and the ingredients are flexible! I’ll list the substitution here too! I made these coconut flour blueberry muffins totally nut-free and dairy-free but you can always use what works for you.
- Coconut flour so these are nut-free and allergen friendly.
- Psyllium husk (whole) is great in low-carb baked goods. Adds rise and fiber!
- Gran-free baking powder to keep it corn-free and make them fluffy!
- Unsweetened sunflower seed butter again to keep it nut-free, but if you can have nuts, use cashew butter it’s to die for.
- You can use softened ghee, lard or coconut oil, depending on your needs.
- This recipe uses 4 large eggs, sorry no replacing these 🙂
- Yacon syrup or Honest syrup are my sweeteners of choice to keep these low in sugar.
You’re going to love these low carb blueberry muffins! Perfect with some Vanilla Ghee smeared on top! We store them in an airtight container at room temperature for 5 days. Enjoy!
To Line or Not to Line
I made the muffins with liners (the smoother muffins in the images) and without the liners (the more textured muffins). While the outsides looked a little different, the inside and flavor was spot on with both batches! So bake on with confidence! I also tested different sweeteners. One batch with the honest syrup (the lighter one) and one batch with the yacon (the darker batch). But again, both great! These coconut flour blueberry muffins are tasty no matter which way you make them.
Frequently Asked Questions
I haven’t tested that yet. But the rule of thumb is that you use 3x more almond flour than coconut flour.
You can use whatever liquid sweetener you like as long as its a type of syrup like honey, maple or honest syrup or Lakanto or ChocZero.
Yup! I love wild frozen blueberries.
No, you just cant leave it out. You can substitute it with ground flax seed.
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Low Carb Blueberry Muffins
- Prep Time: 10
- Cook Time: 30
- Total Time: 40 minutes
- Yield: 12 1x
- Category: Sweets
- Method: Baking
- Cuisine: Muffins
Description
Dairy and nut-free delicious blueberry muffins!
Ingredients
- 1/2 cup coconut flour
- 5 tablespoons psyllium husk (whole)
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/2 cup unsweetened sunflower seed butter (or nut butter of choice)
- 1/4 cup softened coconut oil, ghee, or tallow
- 4 large eggs, room temperature
- 1/3 cup honest syrup (or maple syrup for paleo)
- 1/2 cup non-dairy milk of choice
- 1 teaspoon vanilla extract
- 2 teaspoons lemon zest
- 1 cup fresh blueberries
Instructions
- Preheat oven to 350F. Line a muffin tin with cupcake liners.
- In a large bowl whisk together the coconut flour, psyllium husk, baking powder and salt.
- In a separate bowl beat together the sunflower seed butter, coconut oil, eggs, syrup, vanilla and milk until well combined and creamy.
- Add the wet mix to the dry mix and beat until a dough forms.
- Add in the blueberries and lemon zest and use a spatula to fold in.
- Use a ¼ cup scoop per muffin. Bake in the center rack for 25- 30 minutes or until the muffins have risen, round and golden on top.
- Remove from the oven and let cool. Store in an airtight container at room temperature for up to 5 days.
Recipe Notes:
You can also use Zero Syrup which is vegetable glycerin (a sugar alcohol) and monk fruit or Honest Syrup made of vegetable fiber and monk fruit. While the latter is free of sugar alcohols which is ideal for some, it is high very high in total carbs (fiber). Use 1/4 to 1/3 cup in this recipe instead of Yacon Syrup.
Nutrition
- Serving Size: 1 muffin
- Calories: 176.2
- Fat: 12.7g
- Carbohydrates: 10.4g
- Fiber: 6.5g
- Protein: 5.2g
Laura says
I love this recipe!! It’s my go to breakfast especially when traveling. The one issue I have is the muffins don’t rise much. Is that normal or am I doing something wrong?
Cristina says
They don’t rise a lot. You can try using 1 tbsp less coconut flour and 1 tbsp less psyllium husk, sift the flours together. Also beat the eggs more. That can get you more rise
Catherine Crain says
Made these with a few changes based on what I had (sub almond butter instead of cashew butter), halved recipe b/c just feeding myself. Turned out great! 🙂
Cristina says
Yeay! Thanks!!!
Melissa says
Can you sub a different flour? I’ve got family members sensitive to coconut! (Although coconut aminos don’t seem to bother them)
Cristina says
I haven’t tested it with another flour
Karie says
⬆️
*balance
*food magician
?
Karie says
What part of 2020 does your new book release? So sad to have to wait so long. And thank you, thank you for pre-sharing some of it’s goodness! I have yet to find any keto recipes that are so balance, healthy and DELICIOUS (seriously you are a good magician)! Can’t wait to try these muffins!
Cristina says
Hey Karie! Thank you!!! And it should be out in Spring!
Laura says
I made these today and they are delicious! I used raspberries instead of blueberries and I used stevia and swerve to sweeten the muffins, I also added some maple extract. Thanks for a great recipe!
Cristina says
yummm thanks for the comment
nicole cobe says
why room temp eggs? i was going to make these tonight but all my eggs are in the fridg 🙁
Cristina says
because room-temperature eggs (which are less viscous than cold eggs) mix better with the batter and rise more easily… setting your eggs out for 30 minutes before baking does the trick
Donna says
The blueberry muffins look delicious! How many grams of sugar & sodium?
Cristina says
If you use the ingredients listed… 2g sugar, 35g sodium.
Denise says
Does the sweetner need to be liquid or can you sub granulated or powdered sugar?
Cristina says
I haven’t tried it with a granulated sweetener, but it will probably work just fine. Perhaps add a tbsp of milk to moisten the mix.
Erin taylor says
What would be the amount for liquid monk drops? 1/3 cup or the 2-3 teaspoons you have mentioned for monk syrup or stevia. Not sure if liquid monk drops is same as syrup sorry.
Cristina says
Anything that comes in a dropper, I assume is high concentration… I have never used that type of sweetener so I can’t say how sweet or strong it is. Perhaps the brand website has a conversion chart on their website.
Lindsay says
These are freaking amazing. The texture is the closest to a bakery muffin that I’ve ever found. The tavon syrup is delicious. And they’re super easy. Fantastic recipe!
Lindsay says
Yacon syrup ??♀️
Cristina says
yeayyyy
Andi says
These look amazing! Can I use stevia instead of the yacon syrup? I have candida and yacon syrup is a no go for candida and the only sweetener my body can handle is stevia.
Cristina says
I haven’t tried it with stevia glycerite, but that’s the type that I would use, probably 2-3 teaspoons for the batch.
CB says
Is there a sub for the p-husk ingredient? You mention ground flax… any other suggestions? Another kind of flour, arrowroot, etc???
Also, I’m not familiar with these syrups (yet), would maple syrup be sufficient? Or honey? I’m not keto or anything, just looking for healthier options in baked goods for the fam 🙂
Cristina says
I have only tested flax as a substitute 🙂
Jodi says
These look SO GOOD! How do you think Lakanto maple syrup would work in place of the Yacon or Zero?
Cristina says
Hey Jodi! That should work just fine! Use 1/3 cup 🙂 Enjoy!
Cony says
Hi!
I have powdered psyllium husk , what would be the ammount to add in ? Thank you ?
Cristina says
I’d go with 4 tbsp, 1/4 cup
Cony says
Thank you ! I’ll try out this recipe ! ASAP!
Aimee says
Do the macros listed count for the yacon syrup or the zero syrup?
Cristina says
yacon syrup 🙂 as a reference the first ingredient option will always be the one listed in the macros.
Aimee says
Thanks!! I’ll remember that for next time.