High-Protein Zero Sugar Blueberry Muffins

Golden almond-flour muffins studded with blueberries — low carb, sugar-free, and ready in 30 minutes

These high-protein zero sugar blueberry muffins use almond flour and protein powder instead of wheat flour and sugar. Fresh blueberries stay whole on top and inside. Each muffin has 9 g of protein and 4 g net carbs.

Low carb, sugar-free, and baked in one tin.

Prep10 min

Bake20 min

Servings12

Protein9g

Net Carbs4g

Calories145

Why you’ll love these muffins

9g protein per muffin
Only 4g net carbs
No added sugar
Ready in about 30 minutes
Blueberries on top like the photo
Freezer friendly

Health notes

High protein: Eggs and vanilla protein powder lift a standard keto muffin.
Low carb: Almond flour replaces wheat flour.
Zero sugar: Powdered keto sweetener replaces cane sugar.
Portioned: One muffin is an easy breakfast or snack.

Key element — toss the berries in almond flour

A light coat of almond flour keeps blueberries from sinking to the bottom so you still see them on top after baking.

Ingredients

Muffins (12)

2 cups almond flour
2 scoops vanilla protein powder
⅓ cup powdered sugar-free sweetener
2 tsp baking powder
¼ tsp salt
3 large eggs
⅓ cup unsweetened almond milk
¼ cup melted butter or coconut oil
1 tsp vanilla extract
1 tsp lemon zest (optional)
¾ cup fresh blueberries, plus extra for topping

Swaps

Higher protein: Keep both scoops of protein powder.
Frozen berries: Use them frozen and add 2 extra minutes of bake time.
Dairy-free: Use coconut oil and almond milk only.
Lemon blueberry: Keep the zest and add 1 tsp lemon juice.

Instructions

Prep. Heat the oven to 350°F (175°C). Line a 12-cup muffin tin. Toss the blueberries with 1 tsp almond flour.

Mix. Whisk almond flour, protein powder, sweetener, baking powder, and salt. Stir in eggs, almond milk, melted butter, vanilla, and zest until just combined. Fold in most of the blueberries.

Fill. Divide the batter among the cups. Press a few extra blueberries on top of each muffin.

Bake. Bake 18–22 minutes until the tops are golden and a toothpick comes out with a few moist crumbs. Cool in the pan 10 minutes, then move to a rack.

Pro tips

Don’t overmix after the eggs go in or the muffins get dense.
Paper liners peel cleaner once the muffins are fully cool.
If using frozen berries, do not thaw them first.
A few berries on top give the look in the photo.
They taste even better the next day.

Nutrition

Nutrient	Per muffin
Calories	145
Protein	9g
Net carbohydrates	4g
Total carbohydrates	6g
Fiber	2g
Total fat	10g
Sodium	140mg

Estimates based on almond flour, protein powder, and blueberries, divided into 12 muffins. Exact numbers vary with protein powder and berry amount.

Variations

Lemon poppy

Add 1 Tbsp poppy seeds and extra zest.

Mixed berry

Use a mix of blueberries and raspberries.

Cinnamon

Add ½ tsp cinnamon to the dry mix.

Mini muffins

Bake 11–13 minutes in a mini tin.

Storage

Method	Time	Notes
Counter	1 day	Covered once cool
Refrigerator	Up to 5 days	Bring to room temperature before eating
Freezer	Up to 2 months	Thaw or microwave 20 seconds

FAQ

Yes. With almond flour and a sugar-free sweetener, each muffin stays around 4g net carbs.

Toss them in a little almond flour and press a few on top after filling the cups.

Yes. Use ¼ cup extra almond flour. Protein per muffin will be lower.

Yes. Keep them frozen and add a couple of minutes to the bake time.

They baked too long. Pull them when a toothpick still has a few moist crumbs.

Liners make cleanup easier. Grease the tin well if you skip them.

Test your knowledge

5 quick questions about these blueberry muffins

1. Protein per muffin?

2. Net carbs per muffin?

3. How do you keep blueberries from sinking?

4. About how long does this take?

5. Best way to store leftovers?

High-Protein Zero Sugar Blueberry Muffins