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This delicious recipe for chocolate muffins uses whole food ingredients and is keto-based with only seven carbs per serving. Sugar-free with no sneaky alternative sweeteners!
When I started looking at the recipes for chocolate keto muffins that are out there on the internet, I was sorely disappointed with the quality of the ingredients. They seemed to all include sketchy sweeteners like Swerve or other sugar replacements masquerading as healthy.
What good is losing weight on the keto diet if you lose your health in the process with dangerous alternative sweeteners?
Real Food Low Carb Chocolate Muffins
I quickly realized that I would need to come up with a chocolate muffin recipe myself if I wanted something truly healthy and low carb.
After a number of attempts, I have consistently enjoyed excellent results with the recipe below. It tastes exactly like the Simple Mills Chocolate Muffin and Cake Mix, but without the starchy arrowroot and (no-no disaccharide) coconut sugar the mix contains. Neither of these ingredients is allowed on either ketogenic or gut healing diets like GAPS or SCD.
Note that cocoa powder is allowed on GAPS once digestive symptoms have subsided.
In other words, my version is authentically low carb and legal for all food philosophies and healing and/or weight loss diets.
I hope you enjoy it!
Chocolate Keto Muffins
Recipe for delicious chocolate keto muffins that uses only whole food ingredients and only five carbs per serving. No alternative sweeteners!
Ingredients
- 1 cup almond flour or sunflower seed flour for low oxalate alternative
- 1/4 cup coconut flour
- 1/3 cup cocoa powder
- 4 Tbl date syrup
- 3 eggs
- 1/3 cup expeller pressed coconut oil
- 1/2 cup filtered water
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1 pinch sea salt
Instructions
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Warm the coconut oil to liquefy.
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Mix the almond flour, coconut flour, cocoa powder, baking soda, and sea salt in a medium to large glass bowl.
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Beat the eggs in a glass bowl and then blend in date syrup, vanilla and coconut oil.
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Pour the wet ingredients into the bowl with the dry ingredients and blend well.
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Add water and re-mix again to achieve desired consistency. See video below for what this looks like.
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Bake at 350°F/ 177°C for 18 minutes or until a knife inserted into the center of one of the muffins comes out clean. Take care to not overbake.
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Cool for 5 minutes on the counter and then serve warm. Or, cool to room temperature and store in an airtight container on the counter for up to 3 days. Refrigerate what you won't use in that time.
Recipe Video
Recipe Notes
If using store-bought almond flour, be sure it is blanched as this will be lower in phytates.
I recommend making your own fresh almond flour using soaked or sprouted almonds.
dont get me wrong ,i like the weston price diet and i love cacao very much , but i realy dont understand people that soak there legumes nuts and seeds for reducing phytic acid but also eat cacao which is one of the extreamly hieghest sources of phytic acid like these muffines ? is there a way to extreamley reduce phytic acid in cacao powder or beanes the same way there is a way to reduce by 90 percent the phytic acid in oates which are also an extreamy hiegh source if phytic acid ? thank you !
Good point! That is why to consume it in moderation or choose cocoa powder instead that is roasted and has a reduced anti-nutrient content.
Made these today. Very yummy! I added chopped walnuts which worked well. May try topping with course sea salt next time.
Thank you, Sarah!
I know that “sweetness” is a relative term, but do most of you consider these sweet?
My son probably won’t like them if they’re not sufficiently sweet. I’d rather add some monk fruit/erythritol sweetener than waste ingredients.
They are mildly sweet. More like a dark chocolate muffin. If someone has a sweet tooth, you will need to add more sweetness in whatever form you prefer. Monk fruit would be much better than erythritol especially for children in my view.
Hi Sarah,
Can you substitute carob powder for the cocoa?
Carob would probably work fine, but I have not tried it myself to know for certain. If you try it, please let us know how it turns out!
Brilliant chocolate muffins, looking forward to having it on my dining table with all healthy food ingredients.
I would like to try this recipe it looks yummy but I am allergic to almonds. Is there something that could be a substitute for almond flour?
Probably hazelnut flour would work fine, but I haven’t tried it to know for certain.
Do you think I could make these vanilla or lemon, without the chocolate?
Possibly, but I haven’t tried it so don’t know the correct substitutions to make. You will have to experiment and see.
Hi Sarah thanks for this wonderful recipe. Curious, why glass bowls? 🙂
I never use plastic bowls for cooking or baking … all that stirring, scraping etc certainly puts microplastics into the food! https://www.thehealthyhomeeconomist.com/eat-microplastic/
Sarah, thanks for the great recipe. A real craving satisfier.
Three years ago I lost 20 pounds doing keto, and have maintained. However, in the beginning I had to limit my daily carbs to 20, and that was rough but it worked. Now I can have 40 to 50 carbs a day, and that does require being careful. More than that and I start gaining again. It’s an individual threshold.
With 50 carbs a day, one of the muffins for a treat is certainly allowable, and goes a long way toward happiness..
Good point. Thanks for sharing your experience! I agree that happiness is very important for mental health during the process of doing a weight reset.
I did a 30 carb per day limit on my 4 month keto stint, and combined it with a intermittent fasting (no eating from 6pm to 9am the next day … not the 18 hour recommendation, but the 15 hours worked for me and I wasn’t miserable as some I know who tried for the 18 hours). I lost weight very slowly in the beginning as insulin levels came into a very steady state (I have diabetes on both sides of the fam, so that is my genetic challenge), but then it picked up nicely toward the end. I didn’t want to get too thin (which is not healthy earth to vegans), so I stopped and am able to tolerate easily a normal traditional diet now without weight gain that includes properly soaked grains a few times a week (even wheat!!).
Yes, it is quite an individual thing … do what you must do and can tolerate to achieve your goals in a reasonable amount of time. Trying to lose 10-15 pounds in a few weeks is unrealistic I think as true weight loss that stays off is a slow and steady process.
For keto, we can’t have any date syrup. It’s got to be stevia or monk fruit. Date syrup is going to affect insulin. Call it a paleo recipe rather. I miss my dates, but we are doing keto to heal my husbands diabetes.
Date syrup is 100% fruit and fruit is allowed on keto in small amounts ideally staying under about 10 carbs per serving (the carbs from the dates in this recipe are about 4 carbs per muffin…the remainder of the carbs come from the almond and coconut flour). https://www.dietdoctor.com/low-carb/keto/fruits
Blueberries have much more …9 carbs per half cup.
You can certainly substitute some stevia if you prefer though….just know that stevia has its downsides. https://empoweredsustenance.com/is-stevia-bad-for-you/
I did keto using date syrup last year and lost 20 pounds consuming in moderation over a period of 4 months. I’ve kept it off for more than a year since reincorporating grains and continuing to consume in moderation. Took my BMI down from 24 to 21 (which is where it is now and where it was in my 20’s). I was not overweight to start with and I’m fairly tall (some of you have emailed with concerns since I didn’t look overweight in videos!) so 20 pounds isn’t a lot for me, but my clothes weren’t fitting well and I need to lose a few or buy new clothes!