I did it and I am not sorry. I made perfectly fluffy, delicious egg-free muffins that are also keto-friendly. And they turned out better than I could have possibly hoped. Another delicious recipe to add to my growing list of Keto Muffin Recipes!
Given the current egg shortage in the US, I have been doing some experimenting. I haven’t had too much trouble finding eggs in my area, but I know others folks have not been so lucky. So I figured it was an avenue worth exploring. And the results proved me right!
I successfully managed to modify Keto Chocolate Chip Muffins to use “flax eggs” (flax seed meal mixed with water) without sacrificing flavor or texture. They turned out just as fluffy and tender, and just as delicious. And the same modifications work just as well for Keto Blueberry Muffins too!
Why this recipe works
Because keto flour lacks gluten, we often have to rely heavily on eggs for structure. So I knew I had a bit of a challenge on my hands.
If you follow me on Facebook, you may have seen that I attempted an egg-free version of my popular Protein Muffins. That was an unmitigated disaster! They rose delightfully at first, and then sank in on themselves. They were more like gooey keto brownies, and while they were delicious, they were also incredibly fragile.
However, every failure in the kitchen teaches me something useful. I suspected that the collagen didn’t provide enough structure, and that another protein, like whey, would help the muffins rise better and hold their shape.
I made other small modifications as well, like cutting back on the almond flour to accommodate the fiber in the flax. I also added a little xanthan gum to offset any fragility from the lack of eggs.
It worked like a charm! But I tried it once more, just to make sure. I used a different brand of protein powder for the second batch, and found that the batter needed a little additional water. But they still baked up perfectly. And the family has been enjoying them all week long!
Ingredient Notes
- Almond flour: As with any almond flour recipe, the finer your flour, the finer the consistency. I always have good results with Bob’s Red Mill. You could also try using sunflower seed flour, but make sure you add a tablespoon of lemon juice to offset the green reaction.
- Flax seed meal: Flax “eggs” are a commonly used egg replacer in vegan and allergen-free baking.
- Sour cream: I love using sour cream in baked goods like muffins and keto cakes. It makes them extra tender. You can also use Greek yogurt, but I recommend full fat for the best flavor.
- Sweetener: You can use whatever granular sweetener you like best. My first batch did have some allulose in it and you can see that some of the muffins are a little darker so keep your eye on them!
- Protein powder: I have only tried these egg-free muffins with whey protein. I can tell you that collagen protein will not work, but plant-based proteins might.
- Chocolate chips: I like using keto-friendly mini chocolate chips to get better distribution throughout the batter.
- Pantry staples: Vanilla extract, baking powder and salt.
Step by Step Directions
- Prepare the flax eggs: Whisk together the flax seed meal and water. Let sit 5 minutes to thicken.
- Combine the wet ingredients: In a large bowl, whisk together the sour cream, flax “eggs”, sweetener, and vanilla extract until well combined.
- Add the dry ingredients: All at once, add the almond flour, protein powder, baking powder, xanthan gum, and salt and stir until well combined. If the batter is very thick (more like a dough), stir in additional water, 1 tablespoon at a time, until it thins out. It should be thick but still easily scoopable .
- Add the chocolate chips: Stir in 1/4 cup of the chocolate chips until well distributed. Line a standard metal muffin pan with 12 silicone or parchment muffin liners. Divide the batter evenly among the prepared muffins cups and top each with a few more mini chips.
- Bake the muffins: Bake at 350ºF for 20 to 30 minutes, until the muffins have risen, are golden brown, and the tops are just firm to the touch. Remove and let cool in the pan.
Tips for Success
I used Bob’s Red Mill flax seed meal for this recipe and simply mixed it with water. Other brands would presumably work as well, but I can’t say with certainty. I have not tried chia eggs (with ground chia seed) but I know from experience that they swell more with water and get very thick so I don’t think they would work as well here.
I also don’t think this recipe will work very well with coconut flour muffins. If you read my tips on baking with coconut flour, you will see just how much it relies on eggs for structure. I just don’t think the flax eggs and protein powder combo is enough to overcome that.
Sweetener Options: In one version, I used a little bit of allulose. The muffins turned out more golden brown on top, but were quite a bit darker on the bottom and the sides that were against the pan. So keep your eye on the muffins if you use allulose as they may darken much faster.
Protein Options: As mentioned above, I have only tried this with whey protein. I know it won’t work with collagen protein, but plant-based protein powders may work. You will need to experiment!
Frequently Asked Questions
Because the lack gluten, most keto muffins recipes rely on eggs to help them rise and hold their shape. But this egg-free muffin recipe uses a combination of flax seed meal and protein powder for a perfect light and fluffy consistency.
Store your muffins in an airtight container on the counter for up to 4 days, or in the fridge for up to 8 days. You can also freeze them for up to 3 months.
This egg-free keto muffin recipe has 5.8g of carbs and 2.9g of fiber per serving. If you count net carbs, that comes to 2.9g carbs per muffin.
Silicone Muffin Liners
These sturdy liners from The Silicone Kitchen are my favorite! Strong enough to use even without a muffin tin, and super non-stick!
Egg-Free Muffin Recipe
Ingredients
- 3 tbsp flax seed meal
- 2/3 cup water
- 1/2 cup sour cream, or Greek yogurt
- 1/2 cup brown sugar substitute
- 1 tsp vanilla extract
- 2 cups almond flour
- 1/2 cup unflavored whey protein powder
- 2 tsp baking powder
- 1/2 tsp xanthan gum
- 1/4 tsp salt
- Additional water as needed
- 1/3 cup sugar-free mini chocolate chips
Instructions
- Preheat the oven to 350ºF and line a standard metal muffin pan with 12 silicone or parchment muffin liners.
- In a medium bowl, whisk together the flax seed meal and water. Let sit 5 minutes to thicken.
- In a large bowl, whisk together the sour cream, flax "eggs", sweetener, and vanilla extract until well combined.
- All at once, add the almond flour, protein powder, baking powder, xanthan gum, and salt and stir until well combined. If the batter is very thick (more like a dough), stir in additional water, 1 tablespoon at a time, until it thins out. It should be thick but still easily scoopable .
- Stir in 1/4 cup of the chocolate chips until well distributed. Divide the batter evenly among the prepared muffins cups and top each with a few more mini chips.
- Bake 20 to 30 minutes, until the muffins have risen, are golden brown, and the tops are just firm to the touch. Remove and let cool in the pan.
Notes
Nutrition
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.
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Delicious and so easy to make! Thank you!
l can’t wait to make these. I’m sure, like all your recipes, they will be wonderful. I do have a question as to why you have stopped using the metric conversions in your recipes? I find I need to weigh everything. thanks for all your wonderful revipes!!
I didn’t! For most recipes, it’s right in the same ingredient line in brackets. I just forgot to switch it on for this recipe… fixing it now.
I made these delicious muffins as soon as it landed in my Inbox! So good and very helpful for me as I do eggless and vegetarian low carb.Look forward to many more eggless vegetarian delights from you.Thank you so much. Ihave adapted so many of your recipes with great success.
Glad that worked for you!
Thank you, Carolyn. I make your blueberry muffins quite often. I will definitely be using “flax eggs” in my next batch.
Can’t wait for you to try it! You basically need to follow this same recipe but you can use the yogurt in place of the sour cream…
Could you put apple or blueberries in these muffins instead of the chocolate chips?
Please read the blog post! 🙂
Would it work to grind my own flax seed? Can’t wait to try this!
Possibly? If you can get it fine enough…