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.
Bake: 20 min
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.
New High Protein Recipes
High-Protein Zero Sugar Blueberry Muffins
- Prep10 min
- Total10 min
- Servings12 servings
- Calories145 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 12 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 145 kcal |
| Total fat | 10 g |
| Sodium | 140 mg |
| Total carbohydrate | 6 g |
| Fibre | 2 g |
| Protein | 9 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Are these muffins keto-friendly?
Yes. With almond flour and a sugar-free sweetener, each muffin stays around 4g net carbs.
Why did my berries sink?
Toss them in a little almond flour and press a few on top after filling the cups.
Can I skip the protein powder?
Yes. Use ¼ cup extra almond flour. Protein per muffin will be lower.
Can I use frozen blueberries?
Yes. Keep them frozen and add a couple of minutes to the bake time.
Why are my muffins dry?
They baked too long. Pull them when a toothpick still has a few moist crumbs.
Do I need liners?
Liners make cleanup easier. Grease the tin well if you skip them.
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