Keto-safe Blueberry Muffins

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Yields: 4 Servings Difficulty: Easy Prep Time: 5 Mins Cook Time: 15 Mins Total Time: 20 Mins
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Blueberries? We can have those on keto? I see this a lot and it makes me chuckle. The informed know that yes, if it fits into your daily diet without putting you at a carb level and out of ketosis, you can have blueberries, strawberries, cherries, tomatoes, etc. Hell, you could have a Snicker’s bar (or most of one) if you wanted if that was the only carbs you had for the day. A few years ago I said just that in a group and oh, damn, did I get flack for it, like I was telling people to eat standard candy bars. I wasn’t. I was making a point. Do I recommend having a Snickers? Of course not, but the fact is that yes, you could and still maintain ketosis. You’d probably have disaster pants anyway, but again, that has nothing to do with the level of ketones in your blood. The irony lost on them was that same day they were pimping a bread recipe that had 8oz of cream cheese (3.5g carbs per serving), 2 cups of almond flour (6g per serving), a cup of mozzarella cheese (2g per serving), 1/2 cup coconut flour (5g per serving), 12 (!!!!!) egg whites (1g per serving), and psyllium husks (8g carbs per serving, 1g globally subtractable fiber), coming out to 24.5g carbs per serving, yet that was ok and 25g from a Snickers is somehow different. It isn’t, and yes, I know there’s fiber in those carbs unlike in a Snickers, but as we talked about recently, fiber might be an issue for you so you can’t automatically discount fiber carbs.

A 1/4 cup of blueberries (like I’m going to use in the recipe below) has 5g of carbs if you use regular blueberries. I don’t. I use Maine wild blueberries (you can find them as the Wyman’s brand in most grocery stores). Why those? Well, first because I live in Maine so I like to support local businesses, but for you to want to do it? Carbs. Wild blueberries have 7g less carbs per cup, 21g for farmed blueberries, 14g for wild. Wild blueberries are about 1/3rd the size of farmed, which means you get more per measure. More blueberries, not a bad thing. I’d much rather have a blueberry in every bite than 3 in the whole serving. Yeh, Hobbits are like that :).

Ok, so now that I’ve rambled on a bit, let’s get to the important stuff: MUFFINS! Recipe below.

Ingredients

0/8 Ingredients
Adjust Servings
    Preheat oven to 350F. Grease well a muffin pan or use pan liners

Instructions

0/2 Instructions
  • Beat eggs well with the liquid ingredients. Add dry ingredients (minus blueberries), adding baking powder last. Mix until have a well-combined batter. Pour batter into muffin tin\forms, filling almost to the top. Add a few blueberries to the top of each muffin until all used. Press lightly on the blueberries so they drop just below the top surface of the muffin. They will drop more as the muffins bake, this will allow them to distribute evenly, without burning on the top, instead of all being at the bottom,
  • Bake for 12-15 minutes or until start to brown. Remove. Let cool for 1-2 minutes before removing from pan. Split and butter them while hot! YESHHHHHH! Enjoy :).

Notes

Using my brands of ingredients, check your own labels to be safe
Total carbs per muffin: 5g
Total fat per muffin: 10g
Total protein per muffin: 5g

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