Keto Blueberry Muffins

Think baked goods are off-limits on a low-carb diet? Think again! These keto blueberry muffins are soft, tender and lightly sweet, with bright lemon flavor and juicy berries in every bite. Made with almond flour and protein-rich ingredients, they’re naturally low in carbs but still satisfy a craving for muffins. Best of all, they’re just as easy to whip up as traditional muffin recipes; just mix the wet and dry ingredients, fold in the blueberries and bake them.

And just because they’re low-carb doesn’t mean they’re only for low-carb eaters. Almond flour is just ground almonds, so it’s packed with the same protein, fiber and healthy fats as nuts. These muffins make a nutritious breakfast, lunchbox treat or anytime snack—for kids and grown-ups alike.

Ingredients for Keto Blueberry Muffins

• Sour cream: Tangy sour cream adds richness and moisture that keeps these muffins tender, which is extra important in low-carb baking. Full-fat sour cream works best. You can substitute plain full-fat Greek yogurt in a pinch.
• Eggs: Eggs provide structure that holds the muffins together and lift that helps them rise without traditional flour. Use large, room-temperature eggs for smoother blending.
• Lemon: Lemon zest adds a fresh, natural citrus aroma, while lemon extract boosts that flavor without adding extra liquid to the batter. If you don’t have extract, you add a bit more zest and/or swap in vanilla extract.
• Almond flour: Look for finely ground blanched almond flour, which will produce a soft, cake-like crumb. Avoid almond meal, which is coarser and can make the muffins dense or gritty.
• Keto sweetener: Granulated zero-calorie sugar alternatives, such as Swerve, are keto-friendly and provides sweetness and bulk similar to regular sugar. You can use any granulated sugar alternative you prefer, whether that’s erythritol, allulose or a monk fruit blend.
• Protein powder: Whey protein replaces some of the structure normally provided by wheat flour, resulting in muffins that rise better and have a lighter texture. Don’t substitute whey with a plant-based protein powder; they tend to be tricky to bake with and can make your baked goods dry or crumbly.
• Baking powder: Baking powder provides lift, helping the muffins bake up light rather than dense. Low-carb batters rely on proper leavening, so make sure yours is fresh.
• Blueberries: Either fresh or frozen blueberries can be used here. No need to thaw them first; just use a gentle touch to fold them into the batter to prevent too much color transfer.
• Cinnamon: A touch of cinnamon on top of the muffins adds warmth and depth, enhancing the fruity flavors without overpowering them.

Directions

Step 1: Mix the batter

Preheat your oven to 325°F. In a large bowl, beat the sour cream, eggs, lemon zest and lemon extract until they’re smooth. In a separate small bowl, whisk together the almond flour, 1/2 cup of zero-calorie sweetener, whey protein powder, baking powder and salt.

Add the dry ingredients to the wet mixture and stir until they’re just combined.

Gently fold in the blueberries.

Step 2: Fill the muffin tins

Scoop the batter into 12 paper-lined muffin cups, filling each about three-quarters full. In a small bowl, mix the remaining 2 teaspoons of granulated sweetener with the cinnamon.

Step 3: Top the muffins with cinnamon sweetener

Sprinkle the cinnamon mixture evenly over the tops of the muffins.

Step 4: Bake the muffins

Bake the muffins for 23 to 26 minutes, or until a toothpick inserted in the center comes out clean. Let the muffins cool in the pan for five minutes. Then, remove them and transfer them to a wire rack to cool completely.

Editor’s Tip: Resist the urge to unwrap the muffins too soon. Letting them cool first helps them set up and prevent sticking.

Recipe Variations

• Try other berries: Substitute raspberries, blackberries, chopped strawberries or use a combination for the blueberries. If you’re using frozen berries, add them straight from the freezer to prevent the batter from turning purple or red.
• Make them chocolatey: Skip the lemon and berries and add 1/2 cup of chocolate chips for an extra-sweet treat. Choose keto-friendly chocolate chips to keep carbs low.
• Add nuts: Add a handful of chopped pecans, walnuts or almonds for crunch.
• Blueberry poppy seed muffins: Add a teaspoon of poppy seeds to the batter for texture and subtle nutty flavor.

How to Store Blueberry Keto Muffins

When the muffins are completely cool, transfer them to an airtight container and store them in a cool, dry spot. They’ll last for up to one week at room temperature. You can refrigerate them to make them last longer, but the cold air can dry them out, so we don’t recommend it.

Can you freeze keto blueberry muffins?

Yes! These muffins freeze beautifully, making them perfect for meal prep or grab-and-go breakfasts. Let them cool completely, then wrap each muffin tightly in storage wrap or foil and place them in a freezer-safe bag or container. They can be stored in the freezer for up to three months.

Defrost them at room temperature or gently warm them in the microwave for about 30 seconds.

Keto Blueberry Muffins Tips

What flour is best for low-carb muffins?

Finely ground blanched almond flour is the best choice for keto muffins; it creates a tender, moist crumb with a mildly nutty flavor. Avoid coarse almond meal, which can make muffins dense or gritty. Coconut flour can also be used in keto baking, but it shouldn’t be used as a 1-to-1 substitute for almond flour: It absorbs more liquid, making it a bit trickier to work with.

Can I use frozen berries?

Yes! Frozen blueberries work just as well as fresh ones. Fold them into the batter straight from the freezer—no need to thaw first, as this can make muffins soggy and cause the batter to turn purple.

Can I substitute the eggs and/or dairy?

We don’t recommend substituting the eggs in this recipe. Eggs are necessary to give the muffins structure, and swapping them can affect the texture. For dairy, you can swap in full-fat Greek yogurt for the sour cream, but the muffins may taste slightly less rich.