High-Protein Keto Oatmeal Muffins
Soft muffins with an oatmeal look — ready in 30 minutes
These high-protein keto oatmeal muffins spoon a thick almond batter, flecked like oats, into liners and bake until the tops are gold, like the tin and the muffin in hand. Each muffin has 8 g of protein and 3 g net carbs.
Low carb, sugar-free, and no cup of rolled oats.
Why you’ll love these muffins
- 8g protein per muffin
- 3g net carbs
- Oatmeal texture, not a cup of oats
- Ready in about 30 minutes
- Soft dome
- No sugar
Health notes
- Protein: Vanilla protein powder and eggs.
- Low carb: Almond flour and a spoon of oat fiber, not rolled oats.
- Sugar-free: Monk fruit or allulose only.
- Keto-friendly: Each muffin stays around 3g net carbs.
Key element — oat fiber, not a bowl of oats
Rolled oats look the same in the spoon and blow past 3g. Oat fiber plus almond flour is what keeps the fleck and the number.
Ingredients
Muffins (12)
- 1½ cups fine almond flour
- ¼ cup oat fiber
- 2 scoops vanilla protein powder (about 60 g)
- ⅓ cup powdered monk fruit or allulose
- 1 tsp baking powder
- ½ tsp cinnamon
- ¼ tsp salt
- 2 large eggs
- ⅓ cup unsweetened almond milk
- 3 Tbsp melted butter
- 1 tsp vanilla extract
Swaps
- No oat fiber: Use 2 Tbsp ground flax. The fleck is lighter.
- Rolled oats: They look right and push a muffin well over 3g.
- No protein powder: Use ½ cup more almond flour. Protein drops.
- Blueberry: Fold in ⅓ cup. Carbs rise a little.
Instructions
| 1 | Heat the oven. Heat to 350°F (175°C). Line a 12-cup tin. |
| 2 | Mix. Stir almond flour, oat fiber, protein powder, sweetener, baking powder, cinnamon, and salt. Whisk in eggs, almond milk, butter, and vanilla. The batter should look thick and flecked, like the spoon. |
| 3 | Fill. Spoon into the liners, about three-quarters full. Do not overfill or the domes join. |
| 4 | Bake. Bake 18–20 minutes until the tops are gold and a toothpick comes out with a few crumbs. Cool 5 minutes in the tin, then lift out. |
Pro tips
- Oat fiber is not the same as oat flour. Flour raises the carbs.
- A wet batter spreads flat. It should hold a spoon, like the photo.
- Pull them when the center is just set. Another 5 minutes dries them.
- A banana or a cup of oats is not in these numbers.
- Macros are per muffin, 12 from this tin.
Nutrition
| Nutrient | Per muffin |
|---|---|
| Calories | 145 |
| Protein | 8g |
| Net carbohydrates | 3g |
| Total carbohydrates | 6g |
| Fiber | 3g |
| Total fat | 11g |
| Sodium | 120mg |
Estimates based on almond flour, oat fiber, vanilla protein powder, eggs, and butter, divided into 12 muffins. Rolled oats and a sugar batter are not included.
Variations
Cinnamon top
A pinch of cinnamon on each liner before baking.
Walnut
Stir in 2 Tbsp chopped walnuts. Carbs rise a little.
No cinnamon
Skip it. The bake is the same.
Mini
A 24-cup tin, 12–14 minutes. Two minis are not the card serving.
Storage
| Method | Time | Notes |
|---|---|---|
| Counter | 1 day | Cover once cool |
| Refrigerator | Up to 5 days | Warm 15 seconds before eating |
| Freezer | Up to 2 months | Wrap muffins. Thaw on the counter |
FAQ
Test your knowledge
5 quick questions about these oatmeal muffins
1. Protein per muffin?
2. Net carbs per muffin?
3. What gives the oatmeal look without blowing the carbs?
4. About how long does this take?
5. How full should the liners be?
