Sweet Savory Keto Muffins by Carolyn Ketchum

SWEET & SAVORY KETO MUFFINS
Delicious Low Carb Muffins for Every Occasion
By
Carolyn Ketchum
Copyright © 2020 ASweetLife Books
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Cover design by Avivit Lahav

SWEET
Bakery Style Blueberry Muffins
Banana Nut Muffins
Blueberry Coconut Muffins
Carrot Cake Cream Cheese Muffins
Chocolate Chip Ricotta Muffins
Chocolate Hazelnut Muffins
Cinnamon Roll Muffins
Coconut Raspberry Chocolate Chip Muffins
Flourless Chocolate Avocado Mini Muffins – Nut-Free
Flourless Chocolate Chip Muffins
Flourless Macadamia Nut Muffins
Gingerbread Blender Muffins
Hot Chocolate Muffins
Lemon Poppy Seed Muffins
Nutella Stuffed Muffins
Pumpkin Spice Muffins, Nut-Free
Rhubarb Cardamom Muffins
Strawberry Cream Cheese Muffins
SAVORY
Cheddar Jalapeño Low Carb Muffins
Cornbread Muffins
Keto Quiche Lorraine Muffins
Mini Pizza Muffins
Savory Feta Zucchini Muffins
Muffins, glorious muffins!
I’ve been a muffin fanatic my whole life. They are
the perfect portable breakfast or snack, they are
infinitely variable, and they satisfy that desire for a
delicious baked good.
They can be sweet or savory, and paired with a
larger meal or eaten by themselves. They come in
the perfect individual serving, so portion control is no
problem. And eaten hot out of the oven with a smear
of butter? Simply dreamy.
Best of all? It’s so easy to make keto-friendly
muffins!
You can make them with any keto flours, any keto
sweeteners, any keto add-ins that suit your fancy.
They are simple to make, come together quickly and
easily, and taste just as good (or better!) than the
regular high carb versions.
They freeze well too, so they are perfect for keto
meal prep and menu planning. Have I convinced you
yet that muffins are the perfect keto food?
In this book, you will find 23 delicious keto-friendly
muffin recipes. A delicious array of recipes, including
savory muffins, nut-free muffins, and a few dairy-free
options too.
Happy baking!
Carolyn Ketchum
SWEET
Bakery Style Blueberry Muffins
Who isn’t tempted sometimes by a big, fluffy

muffin oozing with ripe blueberries? You know the
ones, those jumbo-size muffins that are found in any
bakery on any street in any city. Oftentimes, they
actually look a lot better than they taste, as they can
be overly sweet or a little on the dry side. And if you
eat all of it, you have eaten your carb and calorie
allowance for the whole day! Well, these low carb
“bakery-style” blueberry muffins will satisfy that
bakery muffin craving without all the sugar and flour.
A breakfast you can feel good about.
Ingredients
2 1/2 cups almond flour

Sweetener equivalent to 1/2 cup sugar
2 tbsp coconut flour
1 tbsp baking powder
1 tsp lemon zest
1/4 tsp salt
3 large eggs
1 cup unsweetened almond milk
6 tbsp butter, melted
1/2 tsp vanilla extract
1 cup fresh or frozen blueberries
2 tsp granulated xylitol or erythritol for sprinkling (optional)
Instructions
1. Preheat oven to 325F and grease a standard 12-cavity non-

stick muffin tin very well (or line with paper liners, if your
muffin tin is not very non-stick).
2. In a large bowl, whisk together the almond flour, sweetener,
coconut flour, baking powder, lemon zest, and salt. Stir in
eggs, almond milk, butter, and vanilla extract until well
combined.
3. Gently fold in blueberries. Divide batter among prepared
muffin cups and bake 30 to 40 minutes, until set and a
tester inserted in the center comes out clean.
4. Remove and sprinkle with granulated sweetener, if using.
Let cool 20 minutes, then transfer to a wire rack to cool
completely.
Yield: Makes 12 muffins

Cholesterol: 61mg
Food energy: 219 kcal
Total fat: 18.51g
Calories from fat: 166
Carbohydrate: 8g
Protein: 6.97g
Total dietary fiber: 3.32g
Banana Nut Muffins
Don’t panic, I promise these “banana” muffins

contain not even one little ounce of blood-sugar
spiking bananas. Instead, they have ground chia
seed which helps mimic the texture of banana bread.
And banana extract gives it just the right flavor.
Honestly, my kids have no clue that these low carb
banana nut muffins don’t contain any real bananas!
Ingredients
1/3 cup ground chia seed (be sure to measure out after
grinding)
3/4 cup water
2 cups almond flour
1/4 cup unflavored whey protein powder
2 tsp baking powder
1/2 tsp salt
2/3 cup almond milk
2 large eggs
1 tsp banana extract
1/2 cup chopped walnuts or pecans
Instructions
1. Preheat the oven to 325F and line a muffin pan with

parchment or silicone liners.
2. In a medium bowl, combine the ground chia seed and
water. Stir to mix and set aside.
protein powder, baking powder, and salt. Stir in the almond
milk, eggs, melted butter, banana extract, and vanilla
extract. Add the chia seed mixture and stir until well
combined.
4. Stir in the chopped nuts and divide the mixture between the
prepared muffin cups. Bake 30 to 35 minutes, until the tops
are just firm to the touch.
5. Remove and let cool 10 minutes before serving.
Yield: 12
Cholesterol: 47mg
Total fat: 20.52g
Carbohydrate: 7.22g
Protein: 9.17g
Blueberry Coconut Muffins
These easy and delicious blueberry coconut

muffins can also be made dairy free simply by using
coconut oil instead of butter. Make these for a great
breakfast!
Ingredients
2/3 cup coconut flour

1/4 cup unflavored whey or egg white protein powder
1/4 tsp salt
6 large eggs
1/3 cup melted butter or coconut oil
1/3 to 1/2 cup water
1 tsp vanilla extract
3/4 cup fresh blueberries
1/4 cup toasted shredded coconut (unsweetened)
Instructions
1. Preheat the oven to 350F and line a muffin pan with silicone
or parchment muffin liners.
2. In a large bowl, whisk together the coconut flour, sweetener,
protein powder, baking powder and salt.
3. Stir in the eggs, butter, 1/3 cup of the water, and the vanilla
extract. If your batter is very thick, stir in more water, 1 tbsp
at a time (low carb batters are thicker than their
conventional counterparts. It should be scoopable but not
pourable).
4. Gently fold in the blueberries and divide batter among
prepared muffin cups. Sprinkle the tops with the toasted
coconut and press lightly to adhere.
5. Bake about 25 minutes, or until lightly browned and firm to
the touch. Remove and let cool 15 minutes before serving.
Yield: 12
Total fat: 9.03g
Carbohydrate: 6.05g
Protein: 5.68g
Carrot Cake Cream Cheese Muffins
Delicious carrot cake with a cream cheese center?

Yes, please! I saw a conventional version of these
carrot cake cream cheese muffins on Pinterest one
day and I knew I had to make them. Of course, my
version is made without sugar or grains so it’s
diabetes friendly. And just as tasty.
Ingredients
Muffins:

1/2 cup unsweetened shredded coconut
1/2 cup chopped walnuts or pecans
1/4 cup unflavored whey protein powder
2 tsp baking powder
1 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp salt
1 cup grated carrots
3 large eggs, room temperature
1/4 cup unsweetened almond milk
12 walnut or pecan halves
Cream Cheese Filling:
6 ounces cream cheese, softened

Sweetener equivalent to 3 tbsp sugar
Instructions
1. Preheat oven to 325F and line a standard-sized muffin tin

with paper liners (I use parchment liners for easy release).
coconut, nuts, protein powder, baking powder, cinnamon,
cloves, and salt.
3. Stir in carrots, eggs, butter, almond milk, and vanilla extract
until well combined. Fill the muffin cavities about 1/2 full
with batter and then use a spoon to create a well in the
center.
4. In a medium bowl, beat cream cheese with sweetener and
vanilla until smooth. Spoon about 1 tbsp cream cheese into
the center well of each muffin.
5. Top the cream cheese with more batter to cover. Place a
walnut or pecan half on the top each muffin and bake 25 to
30 minutes, until muffins are puffed and set (they may sink
a little upon cooling).
Yield: Makes 12 Muffins

Cholesterol: 78mg
Total fat: 22.86g
Carbohydrate: 6.58g
Protein: 8.46g
Chocolate Chip Ricotta Muffins
If you’ve never added ricotta cheese to baked

goods, you are in for a real treat. It adds a wonderful
tenderness without any additional oil or butter. These
easy low carb muffins are a perfect on-the-go
breakfast.
Ingredients

2 tsp baking powder
1/2 tsp salt
1/2 cup ricotta cheese
3 large eggs
1/3 cup sugar-free chocolate chips
Instructions
1. Preheat the oven to 350F and line a muffin tin with

baking powder and salt. Stir in the ricotta, eggs, and vanilla
extract until well combined. Stir in the chocolate chips.
3. Divide the batter among the prepared muffin cups. Bake 25
to 30 minutes, until just golden brown and firm to the touch.
Remove and let cool completely in the pan.
Yield: 12
Cholesterol: 51mg
Total fat: 15.80g
Carbohydrate: 7.88g
Protein: 8.18g
Chocolate Hazelnut Muffins
There’s nothing quite like waking up to freshly

made muffins on a winter’s morning. Especially if
those muffins are low carb and really easy to whip
together. Mixing the batter in a blender helps give
these low carb chocolate hazelnut muffins a light,
airy texture with minimal mess.
Ingredients
1/2 cup sour cream or Greek yogurt

4 large eggs
1 tsp vanilla or hazelnut extract
2 1/4 cups hazelnut meal
1/2 cup cocoa powder
2 tsp baking powder
1/2 tsp salt
1/2 cup chopped toasted hazelnuts
Instructions

2. Combine the sour cream, eggs and vanilla extract in a large
blender and blend until smooth.
3. Add the hazelnut meal, cocoa powder, sweetener, baking
powder, and salt and blend again. If your batter is overly
thick, add a tablespoon or two of water until it is thin enough
to scoop out of the blender.
4. Divide the mixture amount the prepared muffin cups and
sprinkle the tops with the chopped hazelnuts. Press lightly
into the batter. Bake 25 to 30 minutes, until the muffins
have risen and are firm to the touch.
5. Remove and let cool completely.
Yield: 12
Cholesterol: 66mg
Total fat: 19.60g
Carbohydrate: 7.42g
Protein: 6.84g
Cinnamon Roll Muffins
Fluffy tender coconut flour muffins with a swirl of

cinnamon in the middle and a sweet cream drizzle.
Way easier (and healthier!) than making traditional
cinnamon rolls and they will still satisfy that craving.
Tip: Be sure to use silicone or parchment liners
here, as coconut flour muffins have a tendency to
stick badly to the paper liners.
Ingredients
Cinnamon Swirl:
2 tbsp brown sugar replacement

1 tbsp cinnamon
Muffins:

2/3 cup granular sugar replacement
1/4 cup whey protein powder
2 tsp baking powder
1/4 tsp salt
1/2 cup butter, melted
4 large egg whites
2 large eggs
1 1/2 tsp vanilla extract
1/2 cup water (more if needed)
Drizzle:
1/4 cup powdered sugar replacement

2 tbsp heavy cream
Water as needed
Instructions
1. In a small bowl, whisk the cinnamon and brown sugar
together for the cinnamon swirl. Set aside.
2. Preheat the oven to 350F and line a muffin pan with 12
silicone or parchment liners.
protein powder, baking powder, and salt.
4. Whisk in the butter, eggs, and vanilla extract, then whisk in
the water until a thick batter forms. It should be scoopable
but not pourable.
5. Divide about half the batter among the muffin cups, then
sprinkle with about half the cinnamon swirl. Top with the
remaining muffin batter and then sprinkle the remaining
cinnamon swirl over.
6. Bake 25 to 30 minutes, until golden brown and firm to the
touch. Remove and let cool completely in the pan.
7. For the drizzle, whisk together the sweetener and cream in
a small bowl. Drizzle in a little water until the mixture thins
out a bit. Drizzle over the cooled muffins.
Yield: 12
Food energy: 139kcal
Total fat: 9.95g
Carbohydrate: 5.16g
Protein: 4.82g
Coconut Raspberry Chocolate Chip
Muffins
Muffins are the ultimate quick and easy breakfast,
especially with small children in the house. I love
these coconut flour-based chocolate chip muffins
because they’re full of good nutrition, but they feel
like a treat. I used freeze dried berries, as fresh
berries can add too much moisture, which makes the
muffins too soggy in the end. Freeze dried berries
are available in many grocery stores and snack
aisles.
Tip: Be sure to use silicone or parchment liners here, as coconut
flour muffins have a tendency to stick badly to the paper liners.
Ingredients

1/2 cup shredded coconut, unsweetened
3/4 cup Swerve Sweetener or other erythritol
1/4 tsp salt
6 large eggs
1/3 cup Kelapo coconut oil (or other quality coconut oil),
melted
1/2 cup almond milk or water
1 cup freeze dried raspberries
3 ounces extra dark chocolate chips or chunks
Instructions
1. Preheat oven to 350F and line a muffin pan with
parchment or silicone liners
2. In a large bowl, whisk together the coconut flour, shredded
coconut, sweetener, baking powder and salt.
3. Stir in eggs, coconut oil, almond milk and vanilla extract,
then stir in raspberries and chocolate chips or chunks.
4. Divide batter among prepared muffin cups and bake 20
minutes, or until lightly browned and firm to the touch.
5. Remove and let cool 15 minutes before serving.
Yield: 12
Cholesterol: 106mg
Food energy: 211 Calories
Total fat: 15g (64.1% calories from fat)
Carbohydrate: 13g
Protein: 6g
Total dietary fiber: 7g
Sodium per serving: 249mg
Flourless Chocolate Avocado Mini
Muffins – Nut-Free
Avocado is the secret ingredient behind the

creamy texture of these soft and delicious muffins.
The cocoa powder gives these delectable muffins a
rich chocolatey flavor. Enjoy them any time of the
day. They are especially good when paired with a
cup of coffee.
Ingredients
1 ripe California avocado

1 cup sunflower seed butter
2 large eggs
6 tbsp water
6 tbsp cocoa powder
Sweetener equivalent to 1/4 cup sugar (more to taste)
1 tsp baking soda
Instructions
1. Preheat oven to 350F and grease a mini-muffin tin well.

2. Add avocado, sunflower seed butter, eggs and water to a
high-powered blender or food processor. Blend until
smooth.
3. Add cocoa powder, sweetener, baking soda and vanilla
extract and continue to blend until well-combined and
smooth. Batter will be very thick so you may need to scrape
down the sides with a spatula a few times.
4. Spoon out batter into prepared muffin tins and top each
muffin with 4 or 5 chocolate chips.
5. Bake about 12 minutes, until just firm to the touch. Remove
and let cool.
Yield: Makes 24 mini muffins. (2 per serving)

Cholesterol: 31mg
Total fat: 12.46g
Carbohydrate: 7.69g
Flourless Chocolate Chip Muffins
There may not be an easier muffin recipe in the

world than these flourless sunbutter muffins. There is
no flour or flour substitute, you simply whisk the
sunflower seed butter in with the eggs and
sweetener. You can really use any nut butter or seed
butter here, the choice is yours. But if you do go with
the sunflower seed butter, make sure you use the
vinegar or your muffins may turn green! It’s a funny
reaction between the baking powder and the
sunflower seeds, and an acid like vinegar or lemon
juice helps to prevent it.
Ingredients
1 1/4 cup sunflower seed butter. You can use store-bought

or homemade
4 large eggs
1 tbsp apple cider vinegar
2 tsp baking powder
1/3 cup sugar free chocolate chips
Instructions
1. Preheat oven to 325F and line a standard 12-capacity

muffin tin with parchment or silicone liners.
2. In a large bowl, whisk together the sunflower seed butter,
eggs, sweetener, vinegar, baking powder, and vanilla
extract until well combined.
3. Stir in chocolate chips.
4. Divide mixture among prepared muffin cups and bake 20 to
25 minutes, or until tops are just golden brown and muffins
are firm to the touch.
5. Remove and let cool in pan.
Yield: 12
Cholesterol: 62mg
Total fat: 17.49g
Carbohydrate: 8.83g
Protein: 7.15g
Flourless Macadamia Nut Muffins
Muffin making doesn’t get much easier than this.

The rich, buttery flavor of macadamia nuts with a bit
of low carb sweetness is an irresistible combination.
These muffins make a perfect breakfast or any time
of the day snack.
Ingredients
1 cup raw macadamia nuts

1 1/2 tsp baking powder
1/4 tsp salt
2 large eggs
Instructions
1. Preheat the oven to 350F and line 6 muffin cups with

2. In a food processor, grind the macadamia nuts until they
resemble coarse crumbs. Add the sweetener, baking
powder, and salt and pulse a few more times to combine.
3. Add the eggs and vanilla extract and continue to process
until the macadamia nuts become butter and the mixture is
mostly liquid.
4. Divide among the prepared muffin cups and bake 18 to 22
minutes, until golden brown and just firm to the touch.
Remove and let cool completely in the pan.
Yield: 6
Total fat: 17.62g
Carbohydrate: 3.57g
Protein: 3.86g
Gingerbread Blender Muffins
Even if it’s not gingerbread season, the smell of

these muffins baking will make you want to grab a
cozy sweater and hunker down by the fire while
sipping on hot cocoa. Low carb comfort food!
Ingredients
1/2 cup sour cream

4 large eggs
1 teaspoon vanilla extract
3 cups almond flour
1 tbsp cocoa powder
2 teaspoons baking powder
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1/4 teaspoon cloves
1/4 teaspoon salt
Instructions

2. Combine the sour cream, eggs, and vanilla in a large
blender jar. Blend about 30 seconds. Add the almond flour,
sweetener, cocoa powder, baking powder, spices and salt.
Blend again until well combined. If your batter is overly
thick, add 1/4 cup water to thin it out.
3. Divide the mixture among the prepared muffin cups and
bake 25 to 30 minutes, until golden brown and firm to the
touch.
Yield: 12 muffins
Cholesterol: 66mg
Total fat: 17.11g
Carbohydrate: 6.74g
Protein: 8.30g
Hot Chocolate Muffins
It’s not only chilly weather that calls for hot

chocolate and plenty of it! But make them sugar-free
and keto-friendly, please. Good thing there are any
number of keto hot chocolate mixes on the market
now. I like the one from Lakanto the best so far, but
several other brands such as Ancient Nutrition and
Fat Fuel have them too.
I decided to play with mine and make some fun
Hot Chocolate Muffins. I topped mine with some new
low-carb white chocolate chips to make it look more
like hot chocolate. You could use dark chocolate
chips or even cut up sugar-free marshmallows
instead.
Ingredients
1/2 cup keto hot chocolate powder
Additional granulated sweetener equal to 1/4 cup sugar
2 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
6 large eggs
1/4 cup avocado oil (can also use melted butter)
1/3 cup water, additional as necessary
Toppings:
1/3 cup sugar-free chocolate chips, white chocolate chips,

or chopped sugar-free marshmallow
Instructions
or parchment liners.
2. In a large bowl, whisk together the coconut flour, hot
chocolate powder, sweetener, baking powder, cinnamon,
and salt. Add the eggs, oil, and water, and stir until well
combined.
3. If the batter is very thick, add more water as necessary. The
batter should be scoopable but not pourable.
4. Divide the batter among the prepared muffin cups. Bake 20
to 25 minutes, until the tops are just firm to the touch.
5. Remove and quickly divide the toppings between the
muffins, pressing in lightly to help them stick. Let cool
completely.
Yield: 12
Total fat: 9.7g
Carbohydrate: 6.8g
Protein: 4.04g
Lemon Poppy Seed Muffins
Lemon poppy seed muffins are a breakfast

classic. The bright lemon flavor and the slight crunch
of the poppy seeds are well loved by millions. And
now you can eat them without risk of sending your
blood sugar soaring.
Ingredients
2 cups almond flour
Granulated sweetener equivalent to 1/2 cup sugar
3 tbsp poppy seeds
1/2 cup unsweetened almond milk
1/4 cup fresh lemon juice
1 tbsp lemon zest
1/2 tsp lemon extract (can also use vanilla)
Optional Glaze:
Powdered sweetener equivalent to 1/4 cup powdered sugar

1 tbsp lemon juice
Additional water to adjust consistency
Instructions
1. Preheat oven to 325F and line a muffin tin with paper liners
(use parchment paper for easier release).
2. In a large bowl, combine almond flour, sweetener, coconut
flour, poppy seeds, and baking powder. Add melted butter,
eggs, almond milk, lemon juice, lemon zest, and lemon
extract. Stir well to combine.
3. Divide batter among prepared muffin cups and bake 25 to
35 minutes, until tops are just golden brown and muffins are
set. Remove and let cool.
4. For the glaze, whisk sweetener with lemon juice and
enough water to make a thin drizzling consistency (how
much will depend on your sweetener). Drizzle over cooled
muffins.
Yield: 12 Muffins
Cholesterol: 66mg
Total fat: 18.10g
Carbohydrate: 6.66g
Protein: 6.16g
Nutella Stuffed Muffins
I won’t lie, but I am rather obsessed with all things

Nutella. Of course, real Nutella is off limits to me but
that gooey chocolate hazelnut flavor is not. I make at
least one batch of low carb chocolate hazelnut
spread per week. My whole family loves it. And these
Low Carb “Nutella” Stuffed Muffins have officially
become a family favorite.
Ingredients
1/3 cup sour cream

3 large eggs
1/4 tsp salt
3/4 cup sugar-free chocolate hazelnut spread (click here for
an easy homemade version)
Instructions
1. Preheat oven to 325F and line a muffin pan with parchment

or silicone liners.
2. In a blender or food processor, combine the sour cream,
eggs, sweetener, and vanilla extract. Blend on high until
smooth. Add the almond flour, baking powder, and salt and
blend again until smooth and well combined. By hand, stir
in the chocolate chips.
3. Spoon about half of the mixture into the prepared muffin
cups. Then spoon 1 tablespoon of sugar-free Nutella into
each muffin cup and top with the remaining batter.
4. Bake about 30 minutes, until tops are puffed and firm to the
touch. Remove and let cool 15 minutes before serving.
Yield: 12
Cholesterol: 49mg
Total fat: 21.82g
Carbohydrate: 9.13g
Protein: 8.08g
Pumpkin Spice Muffins, Nut-Free
You don’t have to restrict pumpkin spice to your

autumn recipes. These keto, nut-free pumpkin spice
muffins will likely become a year-round favorite.
Ingredients

2/3 cup pumpkin puree
2 tsp lemon juice
3 cups sunflower seed flour
2/3 cup granular sweetener
1 tbsp pumpkin pie spice
1/4 tsp salt
1/3 cup sugar-free chocolate chips (optional)
Instructions

silicone or parchment liners.
2. In a blender or food processor, combine the eggs, pumpkin,
melted butter, lemon juice, and vanilla. Blend until smooth.
3. Add the sunflower seed flour, sweetener, baking powder,
pumpkin pie spice, and salt and blend until well combined.
Stir in the chocolate chips, if using.
4. Divide the mixture evenly among the prepared muffin cups
and bake 20 to 25 minutes, or until the tops are firm to the
touch. Remove and let cool completely in the pan.
Yield: 12
Without the chocolate chips:
Total fat: 20.50g
Carbohydrate: 7.94g
Protein: 8.81g
With the chocolate chips:

Total fat: 22.28g
Carbohydrate: 10.16g
Protein: 9.25g
Rhubarb Cardamom Muffins
Enjoy the delicious flavors of rhubarb! This red

stalky vegetable isn’t always in season so grab some
when you can. It’s delicious in all sorts of recipes and
it’s very low carb. These Rhubarb Cardamom Muffins
are a great way to showcase that tart-sweet rhubarb
flavor.
Ingredients
1 1/2 cups chopped rhubarb

Sweetener equivalent to 1/2 cup plus 2 tbsp sugar, divided
1/4 cup unflavoured whey protein or egg white protein
2 tsp baking powder
1 tsp ground cardamom
1/4 tsp salt
6 large eggs
1/2 cup water
1/2 tsp vanilla
Instructions

2. In a small bowl, toss the rhubarb with 2 tablespoons of the
sweetener and set aside.
3. In a large bowl, whisk together the coconut flour, remaining
sweetener, baking powder, cardamom, and salt. Stir in the
eggs, butter, water, and vanilla until well combined.
4. Stir in the chopped rhubarb. Divide the batter among the
prepared muffin cups and bake 25 to 30 minutes, until the
tops are golden and firm to the touch. Remove and let cool
completely.
Yield: 12
Cholesterol: 109mg
Total fat: 8.64g
Carbohydrate: 5.39g
Protein: 5.77g
Strawberry Cream Cheese Muffins
Tender and delicious, these keto muffins will bring

you the flavors of your favorite strawberry desserts,
without a rise in blood sugar!
Ingredients
4 ounces cream cheese, softened

1/4 cup butter, softened
Sweetener equivalent to ⅔ cup sugar
1 tsp vanilla
2 tsp baking powder
1/4 tsp salt
1 cup finely chopped strawberries
Instructions
or parchment liners.
2. In a large bowl, beat together the cream cheese and butter
until smooth. Beat in the sweetener and then beat in the
eggs and vanilla until well combined.
3. All at once, add the almond flour, coconut flour, baking
powder, and salt, and beat until thoroughly mixed. Gently
fold in the chopped strawberries.
4. Divide the batter among the prepared muffin cups and
bake 20 to 25 minutes, until the tops are golden and set to
the touch.
5. Let cool completely in the pan.
Yield: 12
Total fat: 15.15g
Carbohydrate: 6.16g
Protein: 6.12g
SAVORY
Cheddar Jalapeño Low Carb Muffins
These may not be the prettiest low carb muffins

you’ve ever seen but they certainly satisfied just as
I’d hoped. I love how toasty the cheese got on top,
without getting burnt. And the amount of jalapeno is
definitely a matter of taste but I went for more rather
than less. I love that slow burn once you’ve chewed
and swallowed your bite, as the warmth of the
peppers begins to take hold. But it also wasn’t
overwhelming, making your mouth burn so that you
couldn’t taste or feel anything else.
Although I will always have a serious love for the
sweet, breakfast-y muffin, I feel like I’ve just
scratched the surface here with these savory low
carb muffins. I’ve just barely touched the tip of the
iceberg and there is a lot more exploring to do!
Ingredients
2 cups almond flour

1/2 cup flax seed meal
1 tsp baking soda
1/2 tsp xanthan gum
1/2 tsp salt
1 1/4 cup shredded cheddar cheese, divided
1/3 cup pickled jalapenos, chopped fine
4 large eggs, lightly beaten
1/4 cup olive oil
1/4 cup almond milk
Instructions
1. Preheat oven to 350F and line a muffin tin with paper liners.
2. In a large bowl, whisk together almond flour, flax seed meal,
baking powder, baking soda, xanthan gum and salt,
breaking up clumps with the back of a fork. Stir in 1 cup
shredded cheddar and the chopped jalapenos, stirring well
to distribute evenly.
3. Add the eggs, olive oil and almond milk and stir vigorously
until thoroughly combined. Divide batter among prepared
muffin cups and smooth the tops. Sprinkle the tops with
remaining shredded cheddar.
4. Bake for 22 to 24 minutes, or until the cheese on top is
lightly browned and a tester inserted in the center comes
out clean. Let cool in pan.
Yield: 12 Muffins
Carbohydrate: 3.6g
Cornbread Muffins
These keto cornbread muffins make a perfect

side dish to any meal. Slightly sweet, with just the
right cornbread texture, this is likely to become a
regular staple in your low carb kitchen.
Ingredients

2 tsp baking powder
1/2 tsp salt
2/3 cup water
1/2 tsp vanilla OR cornbread flavoring*
Instructions
1. Preheat the oven to 350F and grease a non-stick muffin

pan very well. If you prefer, you can use silicone or
parchment muffin liners.
baking powder, and salt. Stir in the eggs, water, butter, and
extract until well combined.
3. Divide the batter among the prepared muffins cups and
bake 20 to 25 minutes, until golden brown and the tops are
firm to the touch.
4. Remove and let cool 15 minutes in the pan, then turn out
onto a wire rack to cool completely.
*There are several kinds of cornbread flavorings or sweet corn

extracts. Some of them measure similarly to vanilla extract, and
some are very concentrated and you only need a small amount. I
used the OOO Flavors version and found I needed about 10 drops
for the whole batch of muffins.
Yield: 12
Total fat: 10.30g
Carbohydrate: 4.42g
Protein: 4.22g
Keto Quiche Lorraine Muffins
The quiche made famous by Julia Child now

comes in a portable keto form! These easy egg
muffins have all the classic flavor, and a great for on-
the-go breakfasts. Make them ahead and have them
ready to heat up easily in the morning. And at only
1.5g of carbs per muffin, you can have two!
Ingredients
4 slices raw bacon, chopped

1/4 cup chopped white onion
1/2 tsp salt
1/4 tsp ground pepper
1/2 tsp dried thyme
4 large eggs
1/4 cup heavy cream
1/2 cup shredded gruyere cheese
Pinch ground nutmeg
Instructions
1. Preheat the oven to 375 and line 6 muffin cups with silicone
liners (or grease the muffin pan very well).
2. In a medium skillet over medium heat, cook the chopped
bacon until crisp. Using a slotted spoon, transfer to a mixing
bowl.
3. Add the onion to the bacon grease and sprinkle with salt,
pepper, and thyme. Lower the temperature and cook until
the onion is translucent, about 3 minutes. Transfer to the
bowl.
4. Add the eggs and heavy cream, and whisk until well
combined, then stir in the cheese and nutmeg.
5. Divide the mixture evenly among the prepared muffin cups
and bake 15 to 20 minutes, until completely set. Remove
and let cool at least 10 minutes before serving.
Yield: 6
Total fat: 16.07g
Carbohydrate: 1.56g
Protein: 9.09g
Mini Pizza Muffins
These fun and kid-friendly mini pizza muffins are a

welcome break from the sweet variety. Chock full of
diced pepperoni and mozzarella cheese, they make
a perfect after-school snack. Serve them on their
own or with some low sugar marinara sauce for
dipping.
Ingredients
2 cups almond flour

3 tbsp unflavoured whey protein
1 tbsp pizza seasoning
1/2 tsp garlic powder
1/4 tsp salt
1 1/4 cup shredded mozzarella cheese
1 cup diced pepperoni
2 large eggs
3/4 cup almond milk
Instructions
1. Preheat oven to 325F and grease a mini muffin pan very

well or line with paper liners.
2. In a large bowl, whisk together almond flour, whey protein
powder, pizza seasoning, baking powder, garlic powder and
salt. Stir in cheese and pepperoni.
3. Whisk in eggs, butter and almond milk until well combined.
Fill muffin cups about 3/4 full. You will have leftover batter
and will need to do a second batch.
4. Bake 17 to 20 minutes, until muffins are golden brown and
just firm to the touch. Let cool in pan 10 minutes, then
transfer to a wire rack to cool completely.
5. Repeat with remaining batter. Serve with no sugar added
marinara sauce.
Yield: Makes about 32 muffins. 2 muffins per serving (16 servings)

Cholesterol: 46mg
Total fat: 14.9g
Carbohydrate: 3.62g
Protein: 8.44g
Savory Feta Zucchini Muffins
Zucchini and feta are a match made in heaven

and are wonderful together in savory muffins. Pair
these with your favorite salad or some warm soup.
Or just slather them with butter and eat them for
breakfast. If you’re not a feta fan, swap in some
grated cheddar cheese instead. My kids loved the
mini muffins I made with the leftover batter!
Ingredients
2 cups shredded zucchini

1/4 tsp salt
2 cups almond flour
1/3 cup unflavored whey protein
1 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp salt
1/4 tsp pepper
3 large eggs
1/4 cup melted butter
1/2 cup unsweetened almond milk or whole milk
1 cup crumbled feta
Instructions
1. Place zucchini in a sieve or colander and sprinkle with salt.

Toss to combine and let drain 1 hour. Press on zucchini to
squeeze out much of the moisture.
2. Preheat oven to 325F and line a muffin tin with paper liners
(you will get about 15 muffins so you may need to do this in
batches if you only have one muffin pan).
3. In a large bowl, whisk together almond flour, coconut flour,
baking powder, oregano, garlic powder, onion powder, salt
and pepper. Stir in eggs, melted butter, and milk. Stir in feta.
4. Fill prepared muffin cups to about 3/4 full. Bake 25 to 30
minutes, or until golden brown and firm to the touch.
Remove and let cool 10 minutes in pan, then flip out onto a
wire rack to cool completely. Repeat with any remaining
batter.
Yield: 15
Cholesterol: 55mg
Total fat: 13.8g
Carbohydrate: 6.73g
Protein: 8.22g
This cookbook is brought to you by ASweetLife.
ASweetLife is a program of Diabetes Media

Foundation, a non-profit organization devoted to
helping people with diabetes live well.
For more recipes and articles about diabetes and

low carb living please visit ASweetLife.org.
If you’d like to support our work, please donate

here. We are extremely grateful for your donations.

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SWEET & SAVORY KETO MUFFINS

Delicious Low Carb Muffins for Every Occasion

All rights reserved. This book contains material protected under

Cover design by Avivit Lahav

Who isn’t tempted sometimes by a big, fluffy

2 1/2 cups almond flour

1. Preheat oven to 325F and grease a standard 12-cavity non-

Yield: Makes 12 muffins

Don’t panic, I promise these “banana” muffins

1. Preheat the oven to 325F and line a muffin pan with

These easy and delicious blueberry coconut

2/3 cup coconut flour

Delicious carrot cake with a cream cheese center?

1 1/2 cups almond flour

Cream Cheese Filling:

6 ounces cream cheese, softened

1. Preheat oven to 325F and line a standard-sized muffin tin

Yield: Makes 12 Muffins

If you’ve never added ricotta cheese to baked

2 1/2 cups almond flour

1. Preheat the oven to 350F and line a muffin tin with

There’s nothing quite like waking up to freshly

1/2 cup sour cream or Greek yogurt

1. Preheat the oven to 325F and line a muffin tin with

Fluffy tender coconut flour muffins with a swirl of

2 tbsp brown sugar replacement

3/4 cup coconut flour

1/4 cup powdered sugar replacement

3/4 cup coconut flour

Avocado is the secret ingredient behind the

1 ripe California avocado

1. Preheat oven to 350F and grease a mini-muffin tin well.

Yield: Makes 24 mini muffins. (2 per serving)

There may not be an easier muffin recipe in the

1 1/4 cup sunflower seed butter. You can use store-bought

1. Preheat oven to 325F and line a standard 12-capacity

Muffin making doesn’t get much easier than this.

1 cup raw macadamia nuts

1. Preheat the oven to 350F and line 6 muffin cups with

Even if it’s not gingerbread season, the smell of

1/2 cup sour cream

1. Preheat the oven to 325F and line a muffin tin with

It’s not only chilly weather that calls for hot

1/3 cup sugar-free chocolate chips, white chocolate chips,

Lemon poppy seed muffins are a breakfast

Powdered sweetener equivalent to 1/4 cup powdered sugar

I won’t lie, but I am rather obsessed with all things

1/3 cup sour cream

1. Preheat oven to 325F and line a muffin pan with parchment

You don’t have to restrict pumpkin spice to your

3 large eggs, room temperature

1. Preheat the oven to 350F and line a muffin pan with 12

With the chocolate chips:

Enjoy the delicious flavors of rhubarb! This red

1 1/2 cups chopped rhubarb

1. Preheat the oven to 350F and line a muffin pan with 12

Tender and delicious, these keto muffins will bring

4 ounces cream cheese, softened

These may not be the prettiest low carb muffins

2 cups almond flour

These keto cornbread muffins make a perfect

3/4 cup coconut flour

1. Preheat the oven to 350F and grease a non-stick muffin