I became aware of the Ketogenic diet when my friend’s son, who has a seizure disorder, started the keto eating plan on the recommendation of his neurologist. The results were nothing short of miraculous. But you don’t have to have a doctor’s order to follow the Ketogenic diet. In fact I have several friends that follow it and have seen dramatic improvements in their health as well as significant weight loss.This lemon blueberry muffin recipe is shared by Louise Hendon from The Keto Summit. She is also the author of The Essential Keto Cookbook.
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What is The Ketogenic Diet?
The ketogenic diet first originated almost 100 years ago as an effective treatment for kids with epilepsy. However, more recently, it’s become popular as a weight-loss diet and good way of controlling your blood sugar levels. On the Keto diet, you typically eat fairly low carbohydrate foods, a moderate amount of protein, and healthy fats. And by eating this way, you gear your body up to produce ketones, which it can then use as an energy source.
What’s so great about Ketones?
Your body usually uses glucose for energy, but your body can also use ketones as its energy source. So, when you eat a Keto diet and start relying on ketones instead of glucose, you typically see the following benefits:
- Less hunger
- More weight loss
- More energy
- Less brain fog
Research is being done to investigate the many potential therapeutic uses for Keto as well. And of course, Keto is still used as a treatment for epilepsy.
If you want to try Keto…
If you wanted to give Keto a try, it’s easy to do so. Check out some of Keto Summit’s recipes here and recipes from like ‘Three Ingredient Cauliflower Purée and Argentinian Beef Kabobs with Chimichurri Sauce. And you don’t have to give up dessert when you go Keto…just check out the lemon blueberry muffins recipe below. Even though it’s sugar-free, the blueberries and lemon peel add a ton of delicious flavor to the muffins while curbing your sugar-cravings. And if you’re serious about committing to Keto and trying it for weight-loss, then check out our Keto meal plans here or our The Essential Keto Cookbook. They’ll make starting Keto a breeze for you.
The Recipe: Keto Lemon Blueberry Muffins
What you need: a muffin tin, and a low carb sweetening option. I like Lankanto 1 for 1 monk fruit sweetener, a natural low carb sweetening option for this recipe. If you prefer you can use Stevia powder.
Low carb, keto and paleo! Note: You may use Stevia or a Monk Fruit sweetener like Lankanto for this recipe. If using Lankanto use a 1/4 cup. Stevia brands vary in sweetness, most have conversion charts online. This recipe uses enough stevia to sub out 1/4 cup sugar. How much you use will depend on brand and whether you use liquid or powder. Use the conversion chart for your brand. The brand I use converts 1/4 cup sugar to 1/2 Tablespoon stevia powder. Nutritional data per serving:Calories: 244Fat: 23 gTotal Carbs: 6 gFiber: 3 gSugar: 2 gNet Carbs: 3 gProtein: 7 g
- 3 cups (360 g) almond flour (I use 'fine ')
- 1/2 cup butter or ghee (120 ml, melted)
- 3 large eggs, whisked
- 1/3 cup blueberries
- 1 teaspoon (5m) vanilla extract
- 1 tablespoon lemon zest
- Stevia or Monk Fruit sweetener like Lankanto.(Stevia brands vary, so use the conversion chart for your brand subbing for 1/4 cup sugar. If using Lankanto use 1/4 cup)
- 1 teaspoon (4g) baking soda
- Pinch of sea salt
- 1 Tablespoon (15 ml) coconut oil or butter
- 1/4 cup blueberries
- 1 tablespoon (15 ml) lemon juice, divided
- 1 Tablespoon lemon zest
- 1 Tablespoon lankanto or teaspoon stevia
Preheat oven to 350 degrees (175 C) and place rack in center position
Place cupcake liners inside muffin tin or line muffin tin with parchment paper squares, set aside
Melt butter or ghee in mixing bowl
Add almond flour, eggs, vanilla extract, lemon zest, stevia or Lankanto monk fruit sweetener, baking soda and salt, mix well
Lastly, gently stir in blueberries
Spoon the mixture into the muffin pan (to around3/4 full).
Bake for 18-20 minutes until a toothpick comes out clean when you insert it into amuffin
To make the topping, melt the coconut oil or butter in a pan, add stevia or lankanto and then heat the blueberries until they soften (carefully burst them open). Add in 1 teaspoon of lemon juice
Remove from heat and top each muffin with a bit of the topping. Sprinkle lemon zest on top of each muffin and squeeze a dash of lemon juice on top of each muffin as well