Prep time – 20mins
Cooking time – 25mins
Serves – 12
| Ingredients | Qty | Protein | Fat | CHO |
| Almond flour - 3 cups | 270g | 51 | 144 | 12 |
| Eggs, medium | 3 | 16.5 | 13.5 | 1 |
| Coconut milk, regular (20% fat) - 1/2 cup | 120ml | 2 | 24 | 3 |
| Blueberries, frozen or fresh - 1 1/2 cups | 180g | 1 | 0 | 20 |
| Erythritol - 1/2 cup | 80g | 0 | 0 | 0 |
| Vanilla essence | 1 tsp | 0 | 0 | 0 |
| Bicarbonate of soda | 1 tsp | 0 | 0 | 0 |
| Total per serve | 6g | 15g | 3g |
Makes 12 Muffins
per Muffin – main ingredients only: 170 cal / 700 kJ
Preheat the oven to 170 degrees. Grease a non-stick twelve hole muffin tin with butter or coconut oil.
• Combine the almond flour and baking soda in a bowl.
• Add the eggs, 1/2 cup of the blueberries, erythritol, coconut milk and vanilla essence to a food processor and process till mixed.
• Add the almond flour to the wet mixture and combine.
• Divide mixture across the muffin tin and press the remaining berries into the batter of each muffin. Place in the oven. Bake for 20-25 minutes, or until golden.
• Cool in the tin and when cool enough to handle, gently twist to loosen them.
• Cool on a cake rack then store in an airtight container. They can be frozen as well.
More about Almond Flour
Almond flour is made by grinding blanched almonds to a meal (without the skin). Almond meal is ground raw almonds (with the skin). Almond flour is lower in fibre than almond meal and gives a lighter product with baking. But either can be used in this recipe. Almond meal can be made at home if you have a blender or grinder. 1 cup of almonds will make about 1 1/4 – 1 1/3 cup of almond meal.
More about Erythritol
Concerned about erythritol? Headlines linking erythritol to blood clots caused quite a stir — but the reality is less alarming. The main study behind these claims involved very high doses in lab settings that don’t reflect normal use, and most evidence comes from animal research, not people. This is a classic example of media exaggerating early science — so occasional use of erythritol as a plant-based sweetener is not considered a proven health risk
