All Day I Dream About Food

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Keto Pancake Muffins

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Grain-free pancakes are transformed into delicious, grab ‘n go low carb muffins. Enter the world of grain-free baking with confidence with this easy pancake muffins recipe to fuel your mornings!

titled image (and shown): Grab 'n Go Pancake Muffins (sitting on a plate next to a mug of coffee)

 

Grain-Free Baking

When you decide to go grain-free, the world becomes a very different place. It becomes a little tougher, a lot more complicated and not nearly so friendly. At least, that’s how it can feel when you start this dietary journey. It’s not easy being grain-free, because grains are everywhere and in everything. You start looking at labels and find yourself continually astonished at the seemingly innocuous foods that actually contain gluten or grains. And all those comfort foods like biscuits and breads and muffins? Forget about it. You’re terrified of even eating a crumb.

Except that if you take a little time and explore the grain-free world, you’ll quickly discover it’s not quite as unfriendly as you think. Okay, so you can’t walk in to too many stores yet and buy grain-free muffins. The world isn’t quite that ready for the grain-free revolution. But if you are willing to make these things yourself, you will find you have more options than you ever dreamed possible. And if you need a little helping hand a little guidance, that’s where a book like Every-Day Grain-Free Baking comes in.

close up image of grain-free, sugar-free blender muffins with fresh berries

I will be honest and say that I am not completely grain-free myself. I don’t have any sensitivities, so if a little bit of grains sneak into my diet, I am fine with it. But I certainly can’t sit down and eat a slice of grain-based bread or I will pay the price in a glucose spike. So the majority of my cooking and baking, and subsequent eating, is free of grains and I’ve come to love it. It’s not a strange and unfriendly wilderness any longer, but I do remember vividly how uncertain it felt when I first started out. When Kelly Smith of The Nourishing Home asked me to review her new cookbook, it seemed like a good fit for All Day I Dream About Food readers.

Now, Kelly is not low carb per se, although she does steer clear of refined sugars. But there is so much crossover in our lifestyles and grain-free baking is something of an art form. When you see someone with great skills and solid recipes, you know you have a good basis for adapting the recipes to fit your own needs. Kelly was more than happy to allow me to adapt her grain-free pancake muffins recipe to use low carb sweeteners, so I quickly got to work adapting her Grab-n-Go Pancake Muffins recipe. I live a busy life, you live a busy life, we all need easy low carb breakfast recipes, right?

a white plate holding two fresh berry-packed low carb breakfast muffins made from grain-free pancake batter

5 from 5 votes
Print
Grab n Go Pancake Muffins
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Enter the world of grain-free baking with confidence. And with an easy low carb muffin recipe to fuel your mornings!
Course: Breakfast
Cuisine: Breakfast
Servings: 8 muffins
Calories: 211 kcal
Ingredients
Instructions
  1. Preheat oven to 350F and line 8 muffin cups with parchment liners (or grease muffin cups very well).
  2. Add yogurt, butter, sweetener, vanilla and apple cider vinegar to a blender. Then add almond flour, baking soda, and salt on top. Blend on low for 10 to 15 seconds until combined.

  3. Add eggs and blend on low for another 15 to 20 seconds, then blend on high for 20 to 30 seconds, until eggs are just incorporated into the batter.

  4. Add all but 2 tbsp of the frozen berries to blender and stir in by hand (do not blend!). Divide batter among prepared muffin cups and then place a few remaining berries in the top of each.
  5. Bake 15 to 18 minutes, until slightly golden brown and a tester inserted in the center comes out clean. Remove and let cool in pan for a few minutes, then transfer to a wire rack to cool completely.
Recipe Notes

Serves 8. Each serving has 7.9 g of carbs and 3.29 g of fiber. Total NET CARBS = 4.61 g.

Food energy: 211kcal
Saturated fatty acids: 3.61g
Total fat: 17.09g
Calories from fat: 153
Cholesterol: 79mg
Carbohydrate: 7.90g
Total dietary fiber: 3.29g
Protein: 8.28g
Sodium: 218mg

Nutrition Facts
Grab n Go Pancake Muffins
Amount Per Serving (1 muffin)
Calories 211 Calories from Fat 154
% Daily Value*
Fat 17.09g26%
Saturated Fat 3.61g18%
Cholesterol 79mg26%
Sodium 218mg9%
Carbohydrates 7.9g3%
Fiber 3.29g13%
Protein 8.28g17%
* Percent Daily Values are based on a 2000 calorie diet.

Grain-Free Pancake Muffins Recipe Notes

Word to the wise, grain-free pancake muffins are not meant to be sweet muffins. They are like pancake batter baked in muffin tins, and as such, are delicious spread with butter or drizzled with sugar-free syrup.

You can up the sweetness of the low carb muffins easily to suit your own tastes. I did change one other little item, simply out of sheer laziness, and that was to stir some of the berries right into the batter in the blender. I simply didn’t want to dirty another dish by transferring the batter to another bowl to stir in the berries. I held some of the berries back to press a few into the top of each muffin so they’d look berry bountiful. I think these were a definite win. And a ridiculously easy grain-free recipe, making the world of grain-free a little easier for all of us!

two grain-free and sugar-free pancake muffins stuffed with fresh berries, sitting on a plate next to a mug of coffee

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Reader Interactions

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Comments

  9. I am just a beginner with THM. These look great because I get hungry for pancakes or something other than eggs. I am assuming that this is an E meal, is that right? Thank you for posting.

    Reply

  10. These look wonderful! I just picked up a bag of frozen blueberries, blackberries and red raspberries that I’ll use for this!

    Reply

  11. I have made these twice in the past few days. They are so amazing! I used probably closer to a cup of frozen raspberries, and also a whole bunch of Lilly’s brand no-sugar chocolate chips. So good! I doubled these easily and got 24 nice-sized muffins. Use butter for a not low-carby taste. I have never been one for coconut so the butter flavor was a nice touch. Also, I used sour cream in place of the yogurt one of the days and there was no noticeable difference. They rose very nicely, and make me forget I am eating low carb! Thanks for yet another amazing recipe:)

    Reply

  12. I made these today with full fat coconut milk, not the cream off the top and they came out perfectly. Great recipe!

    Reply

  14. Made today- so yummy. Subbed Maple flavor cuz I was out of vanilla. Very delicious warm out of the oven. Another winner Carolyn-thank you!

    Reply

  15. I made them tonight and they taste great, but they don’t look like yours. The frozen blueberries sunk to the bottom of the muffins – even the berries I set on top. I followed your directions, except I used the non-fat Greek yogurt, because that’s what I had in the house.
    It seemed like the whole berries were just too heavy to float in the batter.
    Do you know why that might happen? Is it possible I over-mixed the batter? My blender is an older, basic model, and at first nothing seemed to be blending except the bottom third
    of the container, so I used a spatula to scrape down the sides and mix the flour, and then eggs in by hand, before blending a little longer than suggested on high.

    Reply

    • Could be the over mixing but I actually think the yogurt is to blame. Nonfat yogurt may not have the fat content to help those berries float on the surface.

      Reply

  17. These turned out absolutely delicious. And I mean flipping delicious!!! Thank you for a grain/sugar free recipe that actually tastes like food.

    Reply

  18. Thanks for another great LC recipe! Will be making these again and again. I used sour cream in place of the full milk yoghurt because that’s all I had. Added an extra tbsp of erythritol (Now brand, sorry haven’t tried Swerve yet but I will the next time I need to buy it). I made one batch with the berries and another batch with Lily’s LC chocolate chips ~ both turned out yummy!

    Reply

  19. I tried these for the first time and LOVE them! I did make some substitutions based on what I had available. I kept them dairy free by using coconut oil instead of butter and coconut yogurt instead of regular yogurt. I make my own almond milk 3-4x/week, so I always have some pulp left that I dehydrate & grind down to a flour. Extra fiber, and they have been pre-soaked so no chance of phytase. Since I did use the “almond meal” I had to add in 1/2 cup of almond milk till it was muffin consistency. This also led me to have to cook them twice as long! No problem, I just kept testing and putting them back in. So, approx. 30 minutes later @ 350degrees they tested done and were FABULOUS!!
    Thanks so much! I hope my substitutions can help anyone else who is dairy free and frugal!

    Reply

  20. I have made these twice, once with chopped apple instead of berries and once with frozen wild blueberries. They are delicious and the texture is great. I made these in my blender and did have trouble with the batter gunking up around the blades but I don’t have a high powered blender. The next time (and there will be a next time) I’ll probably use my kitchenaid mixer. It’s so nice to have an alternative to eggs for breakfast.

    Reply

    • They should. In my experience, all muffins like this freeze well and I’ve frozen similar ones, although not these in particular.

      Reply

    • Yes! I bake them up and freeze them then set one out in the morning when I get up. When I’m ready..it’s ready!

      Reply

  25. I just made a double batch of these. They’re very good! I ended up getting 24 mini muffins and 12 regular muffins out of the double batch. The mini one I tried is slightly dry, but the the flavor awesome. I used 3 T Swerve plus some liquid stevia and did everything else as written. They’ll be great with some butter or cream cheese.

    Reply

  26. Made a batch of these delicious muffins this morning and I have to say it was incredibly hard to stop at only 1. Thanks again Carolyn, for the amazing recipes.

    Reply

  27. Made a double batch this morning. Came out delicious. My only issue is that they stuck to the paper liners horribly. I ran out of paper and greased some, and I have to recommend skipping the paper and just greasing. So delicious.

    Reply

  28. These are super easy and DELICIOUS! Eating some right now. They baked up lighter than I expected. My picky 12 yo is eating one right now. He loves it and said “It doesn’t even need butter!” Thank you for sharing this. I will be making this again. Just a note, I used Greek Yogurt for mine.

    Reply

  29. Can these be made with out a blender?? Just use a spoon to mix them ?? I have seen foil liners, and will look for parchment liners. ? ?

    Reply

  30. You need to verify your carb count on this one. I uploaded this recipe into MyFitnessPal and with 8 muffins, they come out to 32 NET CARBS per muffin!

    Reply

    • No, actually I don’t have to. I make it very clear on my blog that I do not count the carbs in erythritol, as they do not raise my blood sugar one little bit. Most low carbers don’t either. Hope that info helps!

      Reply

    • Actually, now that I look at the recipe, it only takes 3 tbsp of Swerve. I know these ingredients do NOT add up to 32 g per muffin so I think either MyFitnessPal has lost its mind or you entered something incorrectly. Believe me…my software (MacGourmet) pulls from the USDA database of nutrition so something is off in your calculations, not in mine. 🙂

      Reply

      • So… this was really bugging me because my family said they were awesome but I decided not to try them. Yet, could NOT figure out how MFP calculated the way it did. 🙁

        Dug into it a bit deeper. Lo & behold, the “food” it grabbed when I imported the recipe was listed as 225 grams sugar!!! What!?!??! Let’s just say I quickly fixed that baby!! Whew…

        I enjoyed one for breakfast today & am looking forward to “leftovers” tomorrow!

        Thanks! 🙂

        Reply

        • yes, I asked about this on Facebook and a reader said that when she imported it, it turned 3 tbsp of Swerve into 3 CONTAINERS (full containers!) of stevia. Not sure what is up but MFP is really not reliable. When you see a big discrepancy like that, be sure to check each individual ingredient.

          Reply

  31. These are AMAZING. So simple and so delicious! I think these are going to become a weekly staple, with maybe so chocolate chips being added in as well. I used sour cream like some others did above because I always have it handy and I used mixed frozen berries so there were some blackberries and strawberries as well. Divine! Didn’t need any additional sweetener, but I couldn’t say no to some extra butter! Thanks for another winner! 🙂

    Reply

  32. SO GOOD! I actually blended the berries completely and it was delicious. Just a suggestion maybe, since I’m currently making everything you upload haha, but is it super hard to also give the actual weight of things, in grams or ounces? Not sure what your process looks like. Since I have GD (just emailed you, hi again!) I weigh everything for every recipe I make to keep scrupulous count of the carbs, so I can connect higher values to what I’m eating and avoid all medications. I mean, like I said, I end up weighing it all, but its amazing how different 1/4 of almond flour measures each time you do it! I often wonder if your stuff tastes a little differently than mine! The frozen berries in this recipe is really what I was thinking of. I bet those measurements can vary a lot! Maybe it doesn’t affect the taste that much and my type A/OCD is showing 🙂

    Anyway, loved these! they’re so moist. I love having stuff like this to grab in the mornings.

    Reply

  34. These are so delicious, and unlike regular muffins, they taste even better after cooling and refrigeration, which makes them perfect for Grab and Go! I usually just reheat them in the microwave at work. Super easy for my crazy mornings! Thanks so much for sharing your talent in the kitchen with us!

    Reply

  35. I just made these and they were absolutely delicious! Probably the best baked goods I’ve tried that are low carb. Thank you so much for all of your recipes, they are really a life saver. 🙂

    Reply

  37. I made these this morning with extra Erythritol, some liquid stevia and I subbed homemade kefir made with heavy cream for the yoghurt. Also I used almond meal that I grind up from making almond milk. These were amazing. They are as satisfying as the traditional oatmeal buttermilk blueberry muffin recipe I made for years before baking grain free. My kids (who are not grain free) enjoyed them as well. Excellent recipe!!!

    Reply

  39. Just made a batch of these and they are terrific. Love that the carbs are lower than a lot of low-carb muffin recipes out there. Good amount of protein per muffin too. I agree with your previous comment about not counting the carbs in erythritol. Most low carbers do not. I used foil liners and had no problem with them sticking. They are delicious with some Kerrygold butter on them. Fabulous recipe! Thank you.

    Reply

  42. Just tried these and they actually taste like pancakes! How is that possible? They were very easy to make and delicious. I used Greek yogurt and mixed berries and added a few 100% chocolate chunks.

    Reply

  43. After modifying an almond flour recipe I use as a cornered replacement for muffins, I decided to seek a few out! I’ve been a HUGE fan of your recipes for quite sometime and have recommended many to your site that ask my advice on my ketogenic lifestyle… I’m quite pleased with this recipe and so is my husband. I did use sour cream, merely because I didn’t have the yogurt and a couple others said they tried it with no difference. Smash hit in my book. I did also sprinkle a little bit of erythritol on top for just a smidge of crunch that we like. Thank you Carolyn, for all that you do in the low carb/keto world! It’s GREATLY appreciated!

    Reply

  46. These are awesome!!! I really liked them but even my skinny and growing like a weed 14 year old son (who doesn’t like many of my low carb options) ate 3. THREE! That totally was a shocker. This recipe is a keeper for sure. My husband thought they tasted like the blueberry muffins you can find at a hotel – the kind in a cellophane wrapper that are really moist. I think that’s the reason they are so go – the texture is so tender.

    Reply

  47. Hi,

    These sound sooooo tasty! But I am not eating low carb and don’t use sweeteners. How much sugar would I use?

    Reply

  48. Made these last night, hot out of the oven they tasted too eggy, when cooled they are perfect! This morning I sliced in half, browned in butter and served with whipped cream and Walden Farm syrup – amazing blueberry muffin French toast! Thanks so much!

    Reply

  49. I have these in the oven right now. Checked them at 18 minutes and the middles were still wet. So, back in they went and I’m just enjoying the delicious smell! Can’t wait to try them in the morning!!

    Reply

  50. Can I use the flax seed/water combo to replace the eggs? My little boy has an egg allergy. Thanks in advance!

    Reply

  51. This recipe is AWESOME!! I used sour cream (only because that’s what I had in my fridge) and they turned out perfectly – I even made an extra batch and made actual pancakes out of it – they were the best pancakes I’ve even eaten!! I’ve tried a lot of low carb pancake recipes in the past and most of them are way too eggy for my liking. These are so good – will definitely make them a staple in our house!! Thank you!!

    Reply

  52. I, like so many others, have tried unsuccessfully to find a pancake recipe, which truly has the texture and taste as description states. Funny what we crave. I did try your other blueberry pancake muffin recipe. It did come the closest (for me) to matching a common pancake taste & texture. But I did find myself tweaking the recipe, to try to get it closer. Taste was good, but texture was off.

    How did I miss this recipe. PERFECTION (in my opinion). It meets all my wants, for a pancake. Fluffy, stayed fluffy, taste, not eggy at all, and texture is wonderful (no gag reflex trying to swallow). I can hardly wait to bake, and eat, more. I am going to dare my family and friends to identify it as low carb sugar free. Thank you, Carolyn. For all of your innovative recipes, and the time you spend creating them.

    Reply

  53. Having bought some erythritol specially for these muffins (never used it before and here in the uk had to order a bag online as couldn’t find it locally) I am doubly impressed – firstly by the sweetener itself, I really couldn’t believe how much nicer it tasted than Stevia or other sweeteners! I’ve got you to thank for that introduction Carolyn ?
    Secondly of course the muffins themselves are absolutely delicious and so easy to make. I used lemon juice in place of Apple cider vinegar and it seemed to do the trick. Will be making these again no doubt.
    Thanks for all your fab recipes helping me stay on track as I try to low-carb my life!!

    Reply

  54. I made these “pancake” muffins today and as usual, your recipe blew me away!! They are FANTASTIC!! Look & smell just like non-low carb homemade muffins…even better actually! Thank you Carolyn for all your hard work perfecting delicious Keto, low carb recipes. I have tried many Keto, low carb recipes and yours are some of the absolute BEST! I just LOVE your recipes and can’t wait to buy your cookbook at Indigo….hopefully this week!! I have a question…can I use this recipe and add lemon oil/extract (maybe instead of vanilla), lemon zest and fresh cranberries (not berries) to the recipe? To make lemon/cranberry muffins? My husband is a huge fan of lemon/cranberry muffins. Thank you in advave!! ?

    Reply

  57. WOW, not sure how I found you but you might be an Angel. I have made many changes to my life due to Cancer and car accidents, knowing giving up Gluton would help, but honestly couldnt think of a world with my favorites. Then poof, somehow you appearded and I’m loving what I’m reading and thinking even I might be able to do this. You might bemy new Angel

    Reply

  59. 5 stars
    Yum! These are so good. I stuck to the recipe and don’t think I’ll make any changes when I make them again. Thank you!

    Reply

  60. 5 stars
    Wow these are delicious as all your recipes are. I had to use 4oz of cream cheese and splash of almond milk in place of the yogurt as I didn’t have any. It made 10 muffins that way. I don’t know how they could have been any better. Thanks for this fabulous recipe as usual.

    Reply

  62. 5 stars
    These are the ONLY thing helping me get the rest of my family on board with keto way of eating. Amazing! I find they take longer to bake in silicone muffin trays so I’ll stick to my (parchment cup lined) metal muffin tin, but we make these regularly and freeze them in individual servings. Such a nice change from all the egg breakfasts. Mmmmm tasty. Thank you!!

    Reply

  63. I used a silicone muffin pan and it took FOREVER for the muffins to cook! Is that normal? Should I not use the silicone pan? Also I looked everywhere for whole milk plain yogurt that didn’t have a sugar count in the nutritional chart. Used what I found but curious to see if all whole milk yogurt has a natural sugar content.
    Thanks for another yummy recipe.

    Reply

    • Uh oh!! I just read some of the other comments and realized that I used baking powder not baking soda! My muffins turned out really good but a little dense. Could that have been the difference? Still tasted awesome.

      Reply

  64. 5 stars
    These are great. Just wanted to let you know that I saw a recipe at Sugar Free Londonder that looks really really close to this one, just doubled. She published it after you did, and called it GRAB & GO LOW CARB MUFFINS.

    Reply

    • Yep. She did that quite some time ago and it was almost identical. I reached out to her and she credited me. It should have a link to me.. if it doesn’t, then perhaps I should reach out again.

      Reply

  65. Hello! Have you by chance tried this recipe with cream cheese instead of the yogurt? I’m not sure how the extra thickness would affect the muffin quality. I have some in my fridge and thought I’d use it if possible. Thanks for your help!

    Reply

  66. 5 stars
    Hi Carolyn,

    I made these this morning, I changed was adding some Choc Zero dark chocolate chips, fresh blueberries and raspberry. I also used a 5.5 ounce wild blueberry yogurt and added two more tablespoons of almond flour, so I ended up with 10 muffins, these are soooo good, and I think the coconut oil gave it more moistness. Thanks for these wonderful recipes, super helpful for a DM2 person like me. lol I have a Vitamix that I have owned for over a 5 years, and never thought of using it to make batter. Thanks again for all you do!

    Best,
    Liz J

    Reply

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