Learn how to make easy coconut flour blueberry muffins that taste like bakery-style muffins with only 4g of net carbs. These keto blueberry muffins with coconut flour are also dairy free and gluten free.
The most popular muffin flavor is definitely blueberry muffins, right? I love how handy this recipe is, because it can be made all year round using either frozen blueberries or fresh. Plus, these keto blueberry muffins are 100% made with coconut flour! So if you don’t like the taste of almond flour, you will love this recipe.
Can you bake with coconut flour?
It’s very easy to bake with coconut flour as long as you are following a good recipe! What I mean is, don’t be tempted to adapt one of your favorite muffins recipe swapping regular flour, or almond flour, by a 1:1 ratio of coconut flour! This won’t work and it will end up with a crumbly and overly dry muffin. The reason is pretty simple. Coconut is one of the highest fiber flour with 33g of fiber per 100g which is 5 times more than almond flour or all-purpose flour. It makes coconut flour highly liquid absorbent and so if you want to bake with coconut flour you need way more liquid, usually eggs, to achieve a texture similar to a regular recipe.
How to make muffins with coconut flour?
It’s very easy to make coconut flour muffins. It requires only few steps and ingredients. The success to make moist coconut flour muffins with bakery-style texture is to use the exact amount of liquid recommended by the recipe. For that, make sure you are using large eggs and cups to measure liquids.
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How to make keto coconut flour muffins with blueberry?
You probably wonder if you can have blueberries on keto. Well, the answer is yes, sparingly, blueberries are amongst the lowest carb fruits – check out our Keto fruit list to find out more! They can be used fresh or frozen to make these muffins any time of the year. All you need to make them is :
Coconut flour – fresh with no lumps
Large eggs – the size of the eggs is very important to make moist coconut flour muffins. Also, make sure they are at room temperature for best result
Full-fat canned coconut cream or heavy cream if you eat dairy
Vanilla – I am using 1 tablespoon of vanilla, it sounds a lot but it will mask any coconut flavor and the muffin will taste like your favorite bakery muffins, without the carbs
Blueberries – fresh or frozen. If frozen you can roll the blueberries into 1 tablespoon of coconut flour to so that blueberries don’t release too much juice in the batter
How many carbs in a blueberry muffin?
A regular commercially prepared blueberry muffin of medium size usually contains 58g of net carbs and 35g of sugar (data from fdc.usda.gov). The high amount of carbs in industrial blueberry muffins comes from all-purpose flour and all the added sugar. However, if you bake muffins with coconut flour and sugar-free erythritol, you will create keto blueberry muffins that brings down the net carbs per muffins to 4.1g and 2.5g of sugar. Therefore, these lovely coconut flour blueberry muffins have 14 times less carbs than regular muffins.
Can you freeze blueberry muffins?
Yes, this recipe can be frozen very well in an airtight container or zip bags. I recommend defrosting the muffins on a rack, the day before at room temperature. They will taste just like fresh muffins.
More keto muffins recipe!
If you love keto muffins I recommend you also try these recipes:
3/4cup Blueberriesfresh or frozen, set aside few of them to decorate top of muffins if desired (120g)
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Preheat the oven at 180C (375F)
In a large mixing bowl whisk together the dry ingredients: coconut flour, baking powder and erythritol. Set aside.
In another bowl, whisk the eggs (at room temperature) along with full-fat coconut cream, melted coconut oil and vanilla.
Whisk the wet ingredients while incorporating them into the dry ingredients until it comes together and forms a consistent muffin batter with no lumps.
Stir in blueberries (set aside few of them to decorate the muffins in next step). Also, if your blueberries are frozen, you can roll the frozen blueberries in 1 tablespoon of coconut flour to avoid them to release too much juice into the batter.
Fill evenly a 12-muffin tray filled with muffin paper cases.
Decorate the top of each muffins with few extra blueberries if desired.
Bake for 25-35 minutes or until a skewer inserted in the middle of the muffins comes out clean
Cool down on a rack and store up to 1 week in the fridge, in an airtight cake box or container. You can also store them 3 days in a box at room temperature.
You can freeze the muffins in an airtight container and defrost at room temperature the day before.
Net carbs: 4.1 grams per muffin Fruits swap: you can replace blueberries by the same amount of any low carb fruits. Check out my list of keto low carb fruits for ideas