Lower-Carb Almond Flour Muffin Recipe

low-carb muffins
Low-carb muffins and easy to make, and freeze well. These are the blueberry version. Photo © Judy Barnes Baker
Total Time 30 min
Prep 15 min, Cook 15 min
Yield 12 muffins (87 calories each)

These versatile almond flour muffins can be the basis for many of your favorite muffin variations including blueberry, made with fresh or frozen fruit, or any flavor you desire when made with all-fruit jam like apricot.

In addition to muffin tins, muffin top pans and Yorkshire pudding pans can be used to make plain muffins with a larger diameter (about 4 inches wide) that can be split and toasted or even used for sandwiches.

Muffin top pans are very shallow, whereas Yorkshire pudding pans are about 1 inch deep or so. The problem with these pans is that they usually only have four wells, so you would need multiple pans to bake the batter in one go.

Note that although there is some agave syrup added to the mix, these muffins are still lower-carb because they swap out the traditional flour for almond flour. The agave goes a long way in making these muffins taste great.


  • 2 cups almond flour / almond meal
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 4 large room-temperature beaten eggs
  • 1/3 cup water
  • 1/3 cup agave syrup


  1. Heat oven to 350 F.
  2. Lightly coat a 12-cup muffin tin with cooking spray. Or you can use muffin top pans or Yorkshire pudding pans if you like.
  3. In a large bowl, whisk together almond flour / meal, baking powder and salt until well mixed.
  4. In a separate medium bowl, mix together applesauce, eggs, water and agave syrup. Mix thoroughly but don't overmix because this can cause a phenomenon known as "tunneling" (see below).
  1. Using a scoop, portion muffin batter into the pan of choice, filling about 1/2 to 2/3 full. Bake about 15 minutes. Use the toothpick test to determine doneness.
  2. Remove from oven, wait five minutes and invert muffins onto a wire rack. Muffins can be eaten warm or at room temperature.

Tunneling in Muffins

Tunneling, or the appearance of channels or air pockets, in the crumb of a muffin, can occur when the batter is overmixed. If possible, use only 15 to 20 light hand strokes with a wooden spoon when combining the liquid and dry ingredients.

Favorite Variations

  • Blueberry muffins: Fold in 1 cup fresh or frozen blueberries (do not thaw if using frozen berries) as the last step in the mixing process right before transferring the batter to the pan. Make sure to use a light hand when blending in the blueberries so as not to bruise them, otherwise you'll end up with purple muffins.
  • Apricot muffins: For apricot muffins, place 1 teaspoon all-fruit apricot jam on each muffin and push it in slightly (it will sink more during baking).  Any flavor all-fruit jam can be used. 
  • Of course, the number of calories and other nutritional information will change (but not by much) if blueberries or all-fruit jams are added to the basic muffin recipe.

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