High-Protein Zero Sugar Blueberry Muffins
Golden muffins with blueberries on top — ready in 30 minutes
These high-protein zero sugar blueberry muffins bake in a tin until the tops are gold and a few berries sit on each one, like the photo. Almond flour and vanilla protein keep each muffin at 9 g of protein and 4 g net carbs, with no sugar in the batter.
Low carb, sugar-free, and one bowl.
Why you’ll love these muffins
- 9g protein per muffin
- 4g net carbs
- Zero sugar in the batter
- Ready in about 30 minutes
- Blueberries on top
- No wheat flour
Health notes
- High protein: Vanilla protein powder and eggs.
- Lower carb: A measured handful of blueberries, not a sugar jam.
- Zero sugar: Monk fruit or allulose only.
- Keto-leaning: 4g net carbs fits a planned breakfast.
Key element — toss the berries in flour
Bare blueberries sink and streak the batter purple. A pinch of almond flour on them keeps a few sitting on top, like the tin.
Ingredients
Muffins (9)
- 1½ cups fine almond flour
- 2 scoops vanilla protein powder (about 60 g)
- ⅓ cup powdered monk fruit or allulose
- 2 tsp baking powder
- ¼ tsp salt
- 3 large eggs
- ⅓ cup unsweetened almond milk
- 3 Tbsp melted butter
- 1 tsp vanilla extract
- ¾ cup blueberries, plus a few extra for the tops
Swaps
- No protein powder: Add ¼ cup almond flour. Protein drops.
- Raspberry: Same amount of raspberries.
- Lemon: Add 1 tsp lemon zest.
- Frozen berries: Do not thaw. Toss them in flour while frozen.
Instructions
| 1 | Heat the oven. Heat to 350°F (175°C). Line 9 muffin cups. |
| 2 | Mix. Whisk almond flour, protein powder, sweetener, baking powder, and salt. Stir in eggs, almond milk, melted butter, and vanilla until smooth. |
| 3 | Add the berries. Toss the blueberries with 1 tsp almond flour. Fold most of them in. Spoon the batter into the cups. Press a few berries on top. |
| 4 | Bake. Bake 18–20 minutes until the tops are golden and a toothpick comes out clean. Cool in the tin 5 minutes. |
Pro tips
- Do not overmix once the berries are in or the batter turns purple.
- Fill the cups about three-quarters full so they dome like the photo.
- Frozen berries need 2 extra minutes.
- A paper liner keeps the bottoms from sticking.
- Macros are per muffin, 9 from this batch.
Nutrition
| Nutrient | Per muffin |
|---|---|
| Calories | 145 |
| Protein | 9g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 10g |
| Sodium | 160mg |
Estimates based on almond flour, vanilla protein powder, eggs, butter, and blueberries, 9 muffins. Exact numbers vary with berry size and protein brand.
Variations
Lemon blueberry
Add lemon zest to the batter.
Cinnamon
Stir ½ tsp cinnamon in with the dry mix.
Mini muffins
Bake 18 minis for 12–14 minutes. Macros drop with the size.
No berry
Skip the blueberries. Net carbs drop to about 2g.
Storage
| Method | Time | Notes |
|---|---|---|
| Counter | 2 days | Airtight so they do not dry |
| Refrigerator | Up to 5 days | Warm 15 seconds before eating |
| Freezer | Up to 2 months | Thaw overnight or 20 seconds in the microwave |
FAQ
Test your knowledge
5 quick questions about these blueberry muffins
1. Protein per muffin?
2. Net carbs per muffin?
3. Why toss the berries in almond flour?
4. About how long does this take?
5. Is there sugar in the batter?
