Keto and low carb protein muffins are made with almond flour. Wonderfully fluffy, the best thing about them is how very filling they are!
These protein muffins are delicious. They are light and fluffy and each of them contains 13 grams of protein and 4 grams of net carbs, making them ideal for a low carb or keto diet.
The best thing about them is how filling they are. When I have two of them for breakfast, I’m not hungry for at least 6 hours!
The ingredients you’ll need
These are the ingredients you’ll need to make these tasty muffins (exact measurements are in the recipe card below):
- Eggs
- Greek yogurt
- Butter
- Sweetener (I use stevia)
- Vanilla
- Almond flour
- Whey protein powder
- Baking powder
- Dark chocolate chips
How to make protein muffins
It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
- Simply whisk everything (except for the chocolate chips) together in a big bowl. I usually start with the liquid ingredients, then add the dry.
- Fold in the chocolate chips.
- Spoon into greased muffin liners.
- Bake 17 minutes at 350°F.
One of the best things about this recipe: it’s very easy to make. When not baking with wheat flour, you don’t need to worry about over-mixing.
Over mixing develops the gluten which results in tough and rubbery baked goods. But here we don’t need to worry about that. So you simply mix all your ingredients in one bowl, pour into a muffin pan, and bake.
You can also make the batter the night before, pour into the muffin pan, cover with cling wrap and refrigerate, then bake in the morning.
Are protein powders healthy?
I used to object to using protein supplements. My thought was that if one wants protein, one should eat meat or eggs (these fluffy scrambled eggs are amazing, by the way). If one wants a muffin, well, one should eat a muffin.
I changed my mind after trying these muffins. They are delicious, and SO FILLING. I never ate such filling baked goods. They keep me full for hours and give me good, steady energy.
So now I’m a convert. Although I still believe that one should use protein powders carefully and not overdo it.
But are these low carb protein muffins tasty?
They are. However, they are keto and very high in protein, and so they cannot possibly have the same texture as regular muffins. The protein powder affects both the flavor and the texture.
Still, I think that for their kind, they are excellent and as close as can be to regular almond flour muffins.
How to store leftovers
You can easily double the recipe and bake 12 muffins at a time. They keep well in the fridge, in an airtight container, for 4-5 days.
They also freeze well in freezer bags. You can thaw them in the microwave.
Protein Muffins
INGREDIENTS
- Avocado oil spray for muffin liners
- 2 large eggs
- 1/2 cup plain whole milk Greek yogurt
- 1/4 cup butter, melted and slightly cooled
- 1 teaspoon stevia glycerite (equal to about 1/3 cup sugar)
- 1 teaspoon pure vanilla extract
- 1/2 cup blanched finely ground almond flour (2 oz)
- 2 scoops unsweetened whey protein powder (46 grams)
- 1 teaspoon baking powder (gluten free if needed)
- 1/3 cup dark chocolate chips divided (2 oz)
INSTRUCTIONS
- Preheat oven to 350 degrees F. Line a 6-cup muffin tin with liners and lightly spray them with oil.
- In a large bowl, whisk the eggs, yogurt, melted butter, stevia and vanilla.
- Mix in the almond flour, followed by the protein powder, and finally the baking powder. Whisk until very smooth.
- Fold in the chocolate chips, reserving 24 chocolate chips to sprinkle on top of the muffins.
- Spoon the batter into the prepared muffin cups, filling them almost full. Top each muffin with 4 chocolate chip.
- Bake until a toothpick inserted in one of the muffins comes out clean, 17-19 minutes. They will not brown even when ready.
- Cool 5 minutes in pan on a wire rack, then 10 more minutes directly on the rack.
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, Reader's Digest, and Better Homes and Gardens.