This happens a lot if you have kids. You’re at a soccer game, scout trip, or another kid’s birthday party and everywhere around you there are delicious treats to be had.
But they just aren’t keto.
I must admit that muffins are a weakness of mine. Certain occasions or smells will trigger something in my brain along the lines of “Must. Have. Muffins.”
Recently I found myself facing off with an individual package of chocolate chip mini muffins. You know, the kind you might throw in a kid’s lunch box? (Well, you probably know better than to have that in the house. But other mothers might…)
I had that thought, the one you probably have all the time. “They’re small. Just eating a couple tiny treats won’t hurt. I’ll be good the rest of the day.”
That’s a lie. But in case you don’t believe me, let’s dive in.
What’s Wrong With a Couple Tiny Muffins?
Plenty. Let’s talk about why these tempting little treats (the packaged version) are so terrible for your health, keto or not. Let me count the ways:
- Sugar (it’s literally the first ingredient)
- Chocolate (full throttle, extra sugary)
- Wheat flour
- Dextrose (um, more sugar)
- Fructose (sugar again)
- Artificial flavor (neither people nor ingredients should be fake)
There seems to be a pattern emerging from my quick study of packaging. There is an over-the-top amount of sugar in these bad boys.
We’re talking sugar in epic proportions and a multitude of forms. That’s just not healthy for anyone, let alone someone trying to stay in ketosis.
The other major problem is the wheat flour. Don’t kid yourself into thinking wheat flour is any better or healthier than white flour.
Both are equal opportunity problems for keto. Just don’t go there.
I know all of this, I even inform others about all this, and yet I still found myself face to face with snack treats, with my head screaming NO but my emotions and stomach screaming YES.
Fortunately, sometime during this intense mental battle the light bulb went off. No, these muffins are not keeping with keto. But what if they could be?
How I Made Keto Muffins
In keeping with my now intense desire for this particular type of snack treat, I set out to create this keto chocolate chip muffins recipe.
Fortunately, my years of recipe innovations made this a pretty easy one.
First, I just cut way back on the sweetness. Instead of using sugar at all, I opted for erythritol, a type of sugar alcohol.
I consider it to be a good option for baking on keto.
Next, I replaced the wheat flour with almond flour. In addition to drastically reducing the amount of carbs, it also provides a subtle nutty taste.
Ghee is used in place of regular butter, and milk chocolate is thrown out in favor of 100% dark chocolate.
And there you have it! Let it never be said you can’t treat yourself on keto.
- Preheat oven to 350 F (175 C).
- Combine the almond flour, baking soda, baking powder, ghee, eggs, erythritol, and vanilla extract together in a large mixing bowl. Mix well.
- Fold in the chocolate cubes.
- Line a muffin pan with muffin liners or grease well.
- Spoon the mixture into the muffin pan (to around 3/4 full) and level out with a spoon.
- Bake for 15 minutes until a toothpick comes out clean when you insert it into a muffin.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 3 g
- Calories: 277
- Sugar: 1 g
- Fat: 25 g
- Carbohydrates: 6 g
- Fiber: 3 g
- Protein: 8 g