Healthy zucchini muffins packed with shredded zucchini, cinnamon, and heart-healthy walnuts. Made with coconut flour, so they make perfect keto and low carb breakfast recipe. A great way to use up some of that summer zucchini and they freeze well so you can get a jump on your keto meal prep!
This recipe for keto zucchini muffins is an updated version of an older post. They are lighter, fluffier, and even lower in carbs! They’re made with coconut flour but if you would prefer to make them with almond flour, I’ve preserved the older recipe at the bottom of this post.
At this time of year, you see a lot of zucchini recipes. People with gardens are over-run with zucchini and eager to use them up. They start putting zucchini in everything from soup to cake in a desperate attempt to keep up the the over-productive plants, and many gardeners come to resent the lowly squash. That’s what they say, anyway – I wouldn’t know. You want to know how much zucchini we got out of our garden this year? One. One single zucchini. We planted 6 plants and we got one single zucchini. I don’t know if it’s because our soil is too sandy, or they weren’t getting enough sunlight. Or it may be that the volunteer pumpkin plant that sprung out of the compost we spread on the soil in early spring has now taken over the entire garden and sucked up all the nutrients in its quest for life. Whatever it is, we are decidedly not among the gardeners over-run with zucchini. (NOTE: This story is from a long time ago. I am now over-run with zucchini and I couldn’t be happier!).
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Zucchini is an ideal vegetable for diabetics
I have to confess, I am more than a little disappointed. I love zucchini and it is an ideal vegetable for diabetics, being low in carbs but packed with nutrients. I’ve been buying some every week at the farmer’s market from the moment in came in season. My husband and I enjoy it in many dishes, in stir-fries and soups, and I love sauteing it in some coconut oil for an easy side dish. I can’t really get my kids to eat it unless I bake it into muffins and cakes, but it’s wonderful that way too. It lends moistness to all sorts of baked goods, and it certainly ups the health quotient of these treats.
So, even though I have not been able to harvest much zucchini from my garden, I thought I should offer up a good low carb, gluten free zucchini recipe. It’s that time of year and even though I am not over-run by zucchini, YOU might be, and might be desperate for yet another way to use it. And this easy keto zucchini muffin recipe is a great way to
How To Make Keto Zucchini Muffins
- Shred that zucchini. You can do it in a food processor or on a box grater. Either way works. 2 cups of shredded zucchini is about 1 medium zucchini.
- Salt it and drain it well. You want to let it sit in a sieve in the sink for at least an hour.
- Squeeze the heck out of it! Some people put it into a dish towel and squeeze it out this way. I don’t like to dirty a dish towel so I press on it over and over in the sieve. Then I ball it all up in my hands and keep squeezing as the green juice runs out into the sink.
- Whisk together all your dry ingredients first. Then add the zucchini and the wet ingredients, the eggs and oil, etc. You can add them all at once, it doesn’t need to be whisked separately and then poured in. Just be sure to mix well.
- Stir in chopped nuts after it’s all mixed. Or try sugar-free chocolate chips instead! My kids love them that way.
- Divide between muffins cups, bake, and enjoy! They are oh so good with a smear of butter.
Healthy zucchini muffins packed with shredded zucchini, cinnamon, and heart-healthy walnuts. Made with coconut flour, so they make perfect keto and low carb breakfast recipe. A great way to use up some of that summer zucchini and they freeze well so you can get a jump on your keto meal prep!
- 2 cups shredded zucchini about 1 medium zucchini (196g)
- 2/3 cup coconut flour (71g)
- 1/2 cup Swerve Sweetener
- 1/4 cup whey protein or egg white protein
- 2 tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp ginger
- 1/4 tsp salt
- 1/8 tsp cloves
- 6 large eggs
- 1/4 cup butter, melted or melted coconut oil
- 3 to 4 tbsp water
- 1/2 cup chopped walnuts or pecans or chocolate chips!
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Set the shredded zucchini in a sieve in the sink and sprinkle lightly with salt. Let drain one hour, then squeeze as much liquid from the zucchini as possible.
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Preheat the oven to 350F and line a muffin tin with 12 parchment or silicone liners.
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In a large bowl, whisk together the coconut flour, sweetener, protein powder, baking powder, spices, and salt. Add the zucchini, eggs, butter, and 3 tbsp water. Add additional water if the batter is overly thick (low carb batters tend to be quite thick as it is. This should be scoopable but not pourable).
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Stir in the nuts, if using. Divide the batter among the prepared muffin cups and bake about 25 minutes, until the tops are lightly browned and firm to the touch.
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Remove and let cool in the pan.
Almond Flour Recipe for Keto Zucchini Muffins
2 cups shredded zucchini (about 1 medium zucchini)
1/2 tsp salt
2 cups almond flour
1/3 cup vanilla whey protein powder
1/3 cup erythritol
2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/8 tsp salt
1/3 cup greek yogurt
2 large eggs
1/2 tsp vanilla extract
1/4 tsp liquid stevia extract
1/4 cup coconut oil, melted
1/4 cup almond milk
1/2 cup chopped walnuts
Set shredded zucchini in fine mesh sieve and sprinkle with 1/2 tsp salt. Mix thoroughly and let drain for at least one hour. Place in tea towel and squeeze out excess water. Set aside.
Preheat oven to 325F and line 12 muffin cups with paper liners.
In a medium bowl, whisk together the almond flour, whey protein powder, granulated erythritol, baking powder, baking soda, spices and salt.
In a large bowl, beat greek yogurt until smooth. Beat in eggs, shredded zucchini, vanilla and stevia until just combined. Beat in almond flour mixture in two additions, alternating with almond milk, and then beat in coconut oil until thoroughly combined.
Stir in walnuts and divide batter evenly among prepared muffin cups. Bake 28 to 32 minutes, or until lightly browned on top and a tester inserted in the center comes out clean.
Let cool in pan for 5 minutes, then transfer to a wire rack to cool completely.
Serves 12. Each muffin has 6.3g of carbs and 2.5g of fiber. Total NET CARBS = 3.8g.
Parsley Sage says
Too bad about your zucchini haul 🙁 Hey man, at least you've got a pumpkin! That's a good trade in my book! Awesome muffins, they sounds super delicious and 'make my kitchen smell heavenly' good. Buzzed
Adrian says
Can these Mrs. made with coconut flour?
kitchenarian says
I love zucchini and these muffins look so tasty. I really like baking with almond flour, but I have never tried soy flour. I am anxious to try it in these muffins. Thanks for sharing this recipe.
Jen at The Three Little Piglets says
You poor thing! Only one? I don't grow any – I am a notorious plant killer. I love having friends that grow stuff though, so I always trade for baked goods.
tartedujour says
Theses muffins looks fabulous…I wish I had one with my coffee this morning. Sorry to hear that your zucchini harvest was not abundant!! Maybe next year!
Pretend Chef says
I would love to give these muffins a try. I can't wait to try a garden again next year. I don't have a green thumb. Sigh.
Ericka Andersen says
Wow, I think your header might be the most delicious looking one I've ever seen! I'm looking forward to reading more of your blog. Thanks for stopping by mine yesterday to look at the white chocolate oatmeal cookie bars!
Becky says
Too bad about your "zucchini crop." You were able to get lovely zucchini at your Farmer's market to make these delicious muffins with all the spices and walnuts. Yum!
Kim Bee says
I miss having a garden. We had a huge one at our last house. I'll have to put one in here next year. Such a bummer about your crop. You made good use of what you had. These look positively delicious. Hard to believe they're healthy too. Great recipe.
Erin says
Your plants fared better than mine – I didn't get any! I was very annoyed, I was looking foward to making some good things, I love zucchini! Muffins are one of our favorite treats to make with zucchini – yours look wonderful!
Emily @ A Cambridge Story says
Mmm these muffins make me feel all warm inside. Perfect for a chilly day!
Katrina {In Katrina's Kitchen} says
Another winner! I always have trouble photographing muffins. Lol! Yours are lovely!
Kim - Liv Life says
Your comment made my day!!! Thanks so much, Carolyn!! XO
Unfortunately my zucchini plant was a victim of the June Gloom here in San Diego and it could not recover from the 1 month lack of sun that we had here on the coast. Didn't get a single fruit!
But no worries, the markets are full of them and I buy them every week. My favorite way is in muffins and breads, but as I'm working on the waistline (Hubby just surprised me with an anniversary trip to Rome in 5 weeks!!!) I've been eating mine simply grilled. Last night was zucchini and asparagus and I was a happy girl!!
taryn says
Uggh. I love your blog and your recipes. The end.
RavieNomNoms says
You have had some really amazing recipes on here lately Carolyn! These are no different…they look absolutely delicious!
sara826 says
I planted 1 tomato plant and 1 pepper plant. All I got was a stinkn' pepper. Your muffins look delicious!
Stephanie @ Eat. Drink. Love. says
These muffins look so good, Carolyn. And I've probably said this before, but I love that you post low-carb recipes. I'm on a low glycemic load diet, so I love that you have recipes for baked goods that we can enjoy too!
Carrie {Pure and Yummy} says
That is a bummer about your zucchini plant, I have to admit I am one that has had a lot of them come out of my garden this year. I planted two plants and they grow faster than I can use them. These muffins look and sound fantastic! Thanks for sharing!
Lizzy says
Oh, I love zucchini bread and muffins, but my source of had a bad crop, too. Your muffins look delish…I will have to see if our farmers' market still has any 🙂
Holly Henry says
really yummy and so good with a cup of coffee!
Cassie @ Bake Your Day says
This sounds delicious and they look so moist. I love your recipe. Walnuts are a great addition too, well done, Carolyn!
Mary says
These will be going on my to-do list. I love to visit here . You've created a great spot for your readers to visit and I always enjoy the time I spent here. I hope you have a great day. Blessings…Mary
Catherine H. says
I am excited to see this because I love zucchini muffins–I hate zucchini in any other form than baked goods, in fact. I was wondering if coconut, almond, oat, or buckwheat flour would substitute well for the soy flour. I avoid soy like the plague, so I was dismayed to see it in your recipe. I've been so grateful you don't use soy regularly, and I would love to make these mufins, as I have a huge zucchini from my CSA hanging out in my fridge. Do you perchance have any guidance for me?
sweetpeaskitchen.com says
Oh no…only one zucchini?! That's too bad! These muffins look wonderful…such a great way to use up all of the zucchini we have! 🙂
Kari says
I love zucchini in baked goods, but am not such a fan of it on its own. I've never tried growing it either, but I'm sorry your crop didn't provide more edible output! These muffins look like they would have been a noble end for the 1 you did end up with though.
Anne@frommysweetheart says
I just love zucchini in baking! It makes everything so moist! I'll take a dozen of these delicious gems!
Treat and Trick says
Healthy combo and looks fantastic! Wish I can taste them now. Thanks for the buzz dear…
Carolyn says
Hi Catherine…feel free to replace the soy flour with more almond, or with coconut (but definitely less of it! Probably only about 1/4 cup coconut flour). But be sure to squeeze out your zucchini VERY well, and I'd suggest holding back on the almond milk until you see how the batter comes together. I used soy mostly because I have a package I want to finish off, and I thought the zucchini might make things so moist that I needed something a bit drier than almond flour.
I REALLY need to get a comment form where i can directly respond to the commenter. I hope you see this!
Nicole @ Bake Me Blush says
I'm sorry about your zucchini troubles 🙁 There's always next year! Your zucchini muffins look really tasty and satisfying, plus I love those beautiful liners you paired them with in your photo. I really like that these have added protein as I've been trying to get more in lately–these would be great to carry me through to the next meal!
Lauren at Keep It Sweet says
For some reason I've never done any baking with zucchini but I really should. Your muffins look great, glad they turned out so well!
Jeanette says
Love how healthy these muffins are – my kids aren't crazy about zucchini either, but disguised in a muffin or quick bread, they would have these for breakfast.
Joanne says
Wonderful recipe. I like the addition of protein powder in the recipe for extra protein boost to start the day.
briarrose says
I wish I had more zucchini this year. Wonderful, hearty recipe. I love muffins that tide me over nicely.
Shulie says
Low carb and gluten fre, how about that?! Love that you harvested the zucchini from your garden. The muffins look picture perfect!
Alison @ Ingredients, Inc. says
love these! Sharing this on my facebook fan page today
Cookin' Canuck says
I'm sorry about your zucchini plants – that can be so frustrating. These muffins sound like the perfect way to use that lone zucchini.
Divya says
Hi Carolyn!
It's been a while since I had a chance to drop by. I was on vacation in India for 3 weeks so didn't really have regular access to the net. First of all, I'm LOVING the new website look! When did you change it?
Love this recipe too. I'm always trying to consume more veggies and this sound like the perfect way to do it :).
Laurie says
Hi Carolyn, thanks for the great recipe. I made your muffins, only I substituted apples for the zucchini. They came out great! Details and pics here on my blog.
Peggy says
At least you got something out of your garden! The squirrels practically ate my entire garden – every time I would get excited about sprouting – they'd be gone the next day! Extremely frustrating!
These muffins sound delicious and the walnuts and spice make them perfect for early fall =)
Charlie says
I made zucchini muffins for the first time this summer and LOVED it! Yours look delicious :).
Roxana GreenGirl says
So sorry to hear about your zucchini plants. Think positive, at least you have more than I had. My plants were eaten by deers, didn't get a chance to bloom!
The muffins look great, love the addition of spices!
Thanks for sharing Carolyn 🙂
Angie's Recipes says
A list of great ingredients…love those zucchini muffins!
Peepers says
Making these right now! Yum. Is the net carb count with erithrytol subtracted? Assuming so but just wanted to be sure. Trying with flax meal and coconut flour in place of the soy flour 1/4 c of each. 🙂
Thanks!
Feast on the Cheap says
Yum! Such a great fall treat
kita says
Oh no! A disappointing muffin just makes me sad! I am sure they are still wonderful!
MegSmith @ Cooking.In.College says
Mmmm zucchini baked goods are the best!
accordingtomaria says
These muffins sound delicious, and perfect for fall! Plus, I LOVE how healthy they are!
Do you know if I can sub the stevia extract and erythritol for honey or regular sugar? If so, do you know how much?
Thanks for your help!
Maria
Carolyn says
Hi Maria! For this recipe, I think 1/2 cup honey or sugar would sweeten it sufficiently. If you use honey, you may need to add a little extra almond flour to make up for the additional liquid!
Nami | Just One Cookbook says
Oh what a great recipe here… my son loves zucchini and he would eat it in any cooking method, but not my daughter. She'll adore this muffins and I bet she won't know what's in it!!
Carolyn says
Hi Peepers. Yes my carb counts are already with erythritol subtracted, as I 've found it has no effect on my blood sugar whatsoever.
accordingtomaria says
Thanks, Carolyn! I will definitely try this very soon and let you know how it goes!
Maria
Catherine H. says
I finally made these today. My only regret is that I didn't make them sooner! They are absolutely delicious–the best low-carb muffins I've made. I made a triple batch, and I substituted 5 T. Coconut flour for the 1 1/2 c. Soy flour. I also used a half tsp. NuNaturals pure Stevia extract, because I don't use liquid Stevia in my baking. I also accidentally ended up with a little less than the recommended 3/4 c. Coconut oil but it seemed to turn out fine. 28 minutes baking time was perfect for them. They did not get the rounded nicely-risen tops in your pictures, but I'm perfectly fine with that. Fabulous recipe!
marla {family fresh cooking} says
Hey girl! Linking back to these yummy muffins on Monday 🙂 Have a great weekend!
Catherine H. says
Just to clarify my above comment, since the ingredient portions are all out of whack–I made a triple batch, hence my measurements differing from Carolyn's. These are still the best low carb muffins I've ever had. I'm making a cranberry version today–can't wait till they come out of the oven!
Michelle says
Yum, these turned out quite good!
Laura says
I have the green ntea bread cooking right now! Would like to make these zucchini muffins but need a substitute as I can’t have soy. Any suggestions? If I used coconut flour would I need to add more liquid or could I just up the whey and almond flour to make up the difference?
tractor wife says
These are wonderful. Just wanted you to know. Thank you!!
Barb Hasty says
Going to try these with Stevia in the raw, that is all I have. Think it will be ok?
Carolyn says
That should be fine.
Pat says
I did not have any soy flour and I try not to eat soy so I put in gluten free flour. I also used pecans instead of walnuts. These muffins are awesome. You can’t just eat one! Thanks for the recipe
Nancy says
As many times as I have read through this recipe, I can’t see the soy flour in the ingredients, just in the instructions, so I don’t know how much to add. And with the resoundingly positive comments, I want to try these!
Carolyn says
I was in the process of updating the recipe so it’s no longer in either the instructions or the ingredients.
Scarlett says
These muffins are AMAZING. I’ve made a couple of your muffins, Carolyn, and although all are delicious, these are my favorites by far (and my fiance agrees). They are perfectly spicy and moist and I really doubt anyone could tell these are gluten-free and low-carb. Now the trouble is not eating the entire batch at once…
Tina says
These muffins are fantastic! I’ve been grain and sugar free for about 6 months, and these are the lightest muffins I’ve had. They tasted like a “real” muffin with flour and dare I say–sugar! Definitely a keeper! Thanks for sharing.
Deborah says
I’ve just run out of the banana choc chip muffins I made for my son’s packed lunch at kindergarten. My next batch of bananas are not yet ripe enough to make another batch… so I’m going to make these instead, subbing choc chips for the walnuts. Thanks!
Carolyn says
Sounds good to me!
Michelle says
Do you have to use yogurt?
Carolyn says
You have to use some sort of thick creamy liquid.
Jkim says
I’ve been following your blog for a couple of years now and have wanted to make these muffins for some time. I finally, finally baked them yesterday.
Wow–They, and you, are amazing!! No one would believe they’re LC, sugar- and gluten-free. I love your rhubarb scones, but these are even better.
As a kid, my younger daughter always requested a zucchini chocolate birthday cake. I think I’ll tweak this recipe to create zucchini-chocolate muffins.
Thank you, Carolyn!
linda says
Thank you so much for the recipe!! I love these muffins..
Linda says
Two words: Potato ricer. I’d almost donated it to charity, since it doesn’t work with not very starchy purees like cauliflower. But then I tried smushing spinach in it to get rid of excess liquid. Easy peasy! No messy towel. No messy hands. Way easier to clean than a fine mesh sieve.
Carolyn says
Great idea!
Joni says
Brilliant, Linda! I’m putting that item on my Amazon wish list!
LindyLou says
I have a question about the protein or whey powder. Can that be substituted for something else?
I’ve never used it before because I am not supposed to have whey. Would love to make them.
Thanks
Carolyn says
You can use egg white protein. Or if you skip it altogether, you may find that the muffins don’t rise as well.
Joni says
Another delicious recipe that turned out perfectly! I got about 15 muffins and used silicone liners in my muffin tins – the muffins came out beautifully. You are my rock-solid, go-to recipe guru, Carolyn! Thank you for all of the deliciousness you provide me and my family!!
Aysegul says
I can never say no to such a healthy muffin recipe.. Especially when it is made with my favorite summer vegetable. Aaand thanks for all the helpful information.
Jennifer Blake says
Love these guilt free muffins. Gonna have to get some more zucchini from the farmer’s market or grocery store – had no friends trying to get rid of them this year 🙁
Liz says
This is a great reason to pick up some coconut flour. I miss zucchini bread and muffins and now I can even have seconds!!!!
Taylor @ Food Faith Fitness says
So perfect for all the zucchini I have in my fridge right now!
Jennifer Farley says
Such a tasty sounding ingredient list! Looking forward to trying this out!
gerry speirs says
You can never have too much zucchini