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Keto Zucchini Muffins with Coconut Flour

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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!

Keto zucchini muffin on a white plate with a strawberry. A cup of coffee and a plate of muffins in the background.

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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Low carb zucchini muffin on a plate with a napkin underneath

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

Sugar-free and gluten-free zucchini muffins with walnuts and coconut flour

How To Make Keto Zucchini Muffins

  1. 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.
  2. Salt it and drain it well. You want to let it sit in a sieve in the sink for at least an hour.
  3. 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.
  4. 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.
  5. Stir in chopped nuts after it’s all mixed. Or try sugar-free chocolate chips instead! My kids love them that way.
  6. Divide between muffins cups, bake, and enjoy! They are oh so good with a smear of butter.

Two keto zucchini muffins on a white plate with a white background

5 from 9 votes
Low carb zucchini muffin on a plate with a napkin underneath
Print
Keto Zucchini Muffins with Coconut Flour
Prep Time
10 mins
Cook Time
25 mins
Drain time
1 hr
Total Time
35 mins
 

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!

Course: Breakfast
Cuisine: American
Keyword: coconut flour muffins, keto muffins, zucchini muffins
Servings: 12 servings
Calories: 141 kcal
Ingredients
  • 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!
Instructions

  1. 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.

  2. Preheat the oven to 350F and line a muffin tin with 12 parchment or silicone liners.

  3. 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).

  4. 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.

  5. Remove and let cool in the pan. 

Nutrition Facts
Keto Zucchini Muffins with Coconut Flour
Amount Per Serving (1 muffin)
Calories 141 Calories from Fat 78
% Daily Value*
Total Fat 8.7g 13%
Total Carbohydrates 5.2g 2%
Dietary Fiber 2.8g 11%
Protein 6.5g 13%
* Percent Daily Values are based on a 2000 calorie diet.

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.

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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.

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Comments

  1. 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

    Reply

  2. 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.

    Reply

  3. 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.

    Reply

  4. 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!

    Reply

  5. 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.

    Reply

  6. 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!

    Reply

  7. 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!

    Reply

  8. 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.

    Reply

  9. 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!

    Reply

  12. 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!!

    Reply

  14. You have had some really amazing recipes on here lately Carolyn! These are no different…they look absolutely delicious!

    Reply

  16. 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!

    Reply

  17. 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!

    Reply

  18. 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 🙂

    Reply

  20. This sounds delicious and they look so moist. I love your recipe. Walnuts are a great addition too, well done, Carolyn!

    Reply

  21. 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

    Reply

  22. 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?

    Reply

  23. 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! 🙂

    Reply

  24. 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.

    Reply

  27. 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!

    Reply

  28. 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!

    Reply

  29. 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!

    Reply

  30. 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.

    Reply

  33. Low carb and gluten fre, how about that?! Love that you harvested the zucchini from your garden. The muffins look picture perfect!

    Reply

  35. I'm sorry about your zucchini plants – that can be so frustrating. These muffins sound like the perfect way to use that lone zucchini.

    Reply

  36. 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 :).

    Reply

  37. 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.

    Reply

  38. 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 =)

    Reply

  40. 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 🙂

    Reply

  42. 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!

    Reply

  46. 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

    Reply

  47. 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!

    Reply

  48. 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!!

    Reply

  49. Hi Peepers. Yes my carb counts are already with erythritol subtracted, as I 've found it has no effect on my blood sugar whatsoever.

    Reply

  51. 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!

    Reply

  53. 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!

    Reply

  55. 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?

    Reply

  58. 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

    Reply

  59. 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!

    Reply

    • I was in the process of updating the recipe so it’s no longer in either the instructions or the ingredients.

      Reply

  60. 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…

    Reply

  61. 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.

    Reply

  62. 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!

    Reply

  64. 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!

    Reply

  65. Are there substitutes for these two ingredients? I hate to go out and buy packages of things I might not use again. whey protein powder, granulated erythritol,. Would it be possible to post all the ingredients and substitutions. I know Sour cream can be substituted for Yougart from reading the comments.

    A list like this would be soooo helpful especially to us newbies.

    I just love Zucchini Muffins. I carry them with me when our group of friends meet at the bread or donut store. I order coffee and eat my own muffin!

    I can’t wait to try them. The Carrot Scones are also on my list.

    What a wonderful website. Thank you for all the great recipes.

    Reply

    • No subs. You will use the erythritol, believe me. If you like to bake, it is the best low carb sweetener. You can skip the protein powder but they may not rise as well.

      Reply

  67. 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.

    Reply

  68. 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

    Reply

    • You can use egg white protein. Or if you skip it altogether, you may find that the muffins don’t rise as well.

      Reply


  69. 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!!

    Reply


  70. 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.

    Reply


  71. 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 🙁

    Reply


  72. This is a great reason to pick up some coconut flour. I miss zucchini bread and muffins and now I can even have seconds!!!!

    Reply


  76. These were great especially with sugar free chocolate chips (made from your recipe)! I ate one right after taking them from the oven (just couldn’t wait to try them) and then once they cooled. I really liked the texture after they cooled. Thank you for a delicious recipe!

    Reply

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