We typically think about throttling fat and calories when trying to lose a few pounds, but a keto diet instructs the opposite. To reach what’s called ketosis—a process when the body burns stored fat—carbohydrates should be limited, with protein eaten in moderation. Sugars from sweets, fruits, and bread are all considered forbidden in order to kick-start the body’s metabolism. When there are no more short-term sugars to digest, the stored fats become the body’s energy source. The diet can elicit significant results.
But back up: We have to give up bread? Not necessarily! There are plenty of (actually good) substitutions you can use in recipes for bread-like treats. It was a happy day in the kitchen when we discovered that keto muffin recipes handle the changes incredibly well, meaning that we won’t have to abandon our favorite easy breakfast or after-school snack. Our list of 12 recipes below offers clever workarounds and sage advice on how to make muffins fit your keto diet.
Keep scrolling for our favorite keto muffin recipes to try this week.
Blueberry Muffins With Almond Flour
Blueberries are technically a fruit, which is considered a forbidden food on the keto diet, but they’re small—or at least, that’s what we tell ourselves. The sugar content is negligible anyway in these blueberry muffins from Food Faith Fitness, with applesauce used for texture and almond flour used to make it gluten-free.
Ultra Moist Blackberry Muffins
Flavour and Savour is about to make all your healthy dessert dreams come true with this sugar-free, dairy-free, gluten-free, and almost carb-free recipe that we guarantee is not flavor-free. Blackberries add the perfect touch of sweetness, yet are packed with vitamins.
Lemon Poppyseed Muffins
With a heap of Greek yogurt instead of your typical dairy, these lemon poppyseed muffins are low-carb and still delicious. Chelsea's Messy Apron recommends incorporating lemon-flavored ingredients where possible (lemon-flavored Greek yogurt, extract, and zest) to really give them a kick.
Chocolate Maple Tahini Muffins
Taylor Kaiser at Food Faith Fitness labeled these as paleo muffins, but they also can work with the keto diet. After all, there is no sugar, and the recipe calls for coconut flour rather than wheat.
Olive Oil Broccoli Muffins
Olive oil has many faces, but to anyone on the keto diet, it is a godsend. Try these savory muffins with broccoli and tomatoes from Sugar Salted which also contain little sugar.
Spiced Apple Breakfast Muffins
No substitutions necessary in Wu Haus’s gluten-free muffins. The only danger to keto enthusiasts lies in the apple, but it’s a price we’re willing to pay given the way it complements the generous spices.
Pumpkin Muffins with Almond Flour
Though Food Faith Fitness lists these delightful pumpkin muffins as paleo, it's also keto-friendly–especially if you swap out the regular maple syrup for a low-carb, sugar-free version like this one from Choc Zero. Use some healthy almond and coconut flour, add canned pumpkin and a little pumpkin pie spice, and dessert is served.
Chocolate Chip Zucchini Muffins
You may want to save these zucchini muffins from Joyful Healthy Eats for a cheat day due to those chocolate chips, but otherwise, they are limited on sugar. For that reason, and of course all its flavors, this recipe is a keto keeper.
Before you dismiss this muffin recipe from The Butter Half due to the Nutella, we’d like to point out that it is possible to make a low-carb alternative. As far as four-ingredient recipes go, adding one extra step for your own homemade hazelnut paste completes the cooking experience.
Black Walnut Chocolate Chip Muffins
Taylor at Food Faith Fitness swears these are the moistest, fluffiest muffins you'll ever make, thanks to using full-fat coconut milk and buttery ghee. Plus, with no added sweeteners–not even fruit–you can feel good about this gluten-free, paleo, and keto-friendly option.
Veggie Frittata Muffins
If you're a savory breakfast fan, this one's for you. Love and Lemons created this gem that's not only keto-friendly, but chock full of veggies, protein, and other nutrients. These muffins are a heavenly combo of eggs, cherry tomatoes, kale, feta, dill, and dijon.