Healthy keto zucchini muffins packed with shredded zucchini, cinnamon, and heart-healthy walnuts. They’re made with coconut flour, so they make perfect low carb breakfast recipe. Don’t be intimidated by baking with coconut flour, it’s easy!
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.
NOTE: The story below is from a long time ago. I am now over-run with zucchini and I couldn’t be happier! I have so much zucchini and so many delicious keto zucchini recipes. Be sure to check out my Cheesy Zucchini Casserole for a delicious savory side dish. And if you’re looking for something sweet, try my low carb Chocolate Zucchini Cake.
Got Zucchini?
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.
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.
Hungry for more? Click here for all the best keto zucchini recipes!
Keto Zucchini Muffins with Coconut Flour
Ingredients
- 2 cups shredded zucchini about 1 medium zucchini (196g)
- ⅔ cup coconut flour (71g)
- ½ cup Swerve Sweetener
- ¼ cup unflavored whey protein powder or egg white protein
- 2 teaspoon baking powder
- 1 teaspoon cinnamon
- ½ teaspoon ginger
- ¼ teaspoon salt
- ⅛ teaspoon cloves
- 6 large eggs
- ¼ cup butter, melted or melted coconut oil
- 3 to 4 tablespoon water
- ½ cup chopped walnuts or pecans or chocolate chips!
Instructions
- 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.
- Preheat the oven to 350F and line a muffin tin with 12 parchment or silicone liners.
- In a large bowl, whisk together the coconut flour, sweetener, protein powder, baking powder, spices, and salt. Add the zucchini, eggs, butter, and 3 tablespoon 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).
- 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.
- Remove and let cool in the pan.
Almond Flour Recipe for Keto Zucchini Muffins
2 cups shredded zucchini (about 1 medium zucchini)
½ teaspoon salt
2 cups almond flour
⅓ cup vanilla whey protein powder
⅓ cup erythritol
2 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
⅛ teaspoon salt
⅓ cup greek yogurt
2 large eggs
½ teaspoon vanilla extract
¼ teaspoon liquid stevia extract
¼ cup coconut oil, melted
¼ cup almond milk
½ cup chopped walnuts
Set shredded zucchini in fine mesh sieve and sprinkle with ½ teaspoon 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.
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!
Holly Henry says
really yummy and so good with a cup of coffee!
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 🙂
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!
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!
sara826 says
I planted 1 tomato plant and 1 pepper plant. All I got was a stinkn' pepper. Your muffins look delicious!
RavieNomNoms says
You have had some really amazing recipes on here lately Carolyn! These are no different…they look absolutely delicious!
taryn says
Uggh. I love your blog and your recipes. The end.
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!!
Katrina {In Katrina's Kitchen} says
Another winner! I always have trouble photographing muffins. Lol! Yours are lovely!
Emily @ A Cambridge Story says
Mmm these muffins make me feel all warm inside. Perfect for a chilly day!
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!
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.
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!
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!
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.
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!
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.
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.
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?