Berry Muffins

IngredientsQtyProteinFatCHO
Eggs, medium (about 50g each) - 5
5
31
24
2
Coconut oil - 2 tablespoons
40ml
0
40
0
Almond meal - 1/3 cup
50g
10.5
25
4.5
Brown rice flour - 1/4 cup
40g
3
1
29
Coconut flour - 1/4 cup
30g
4
4
6.5
Erythrtiol - 1/2 cup
100g
0
0
0
Baking soda - 1/2 teaspoon
1/2 tsp
0
0
0
Cinnamon - 1/2 teaspoon
1/2 tsp
0
0
0
Blueberries (fresh or frozen) - 1 cup
150g
1
0.5
18

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Serves - 12
per Serve - main ingredients:     260 cal   /   1100 kJ
for Grain Free - replace the rice flour with almond meal      

Recipe Tips:

  • This recipe is already quite low in carbs, but if you want to reduce it further replace the rice flour with almond meal and use raspberries instead of blueberries.
  • You can use fresh or frozen berries. Frozen berries create a green/grey batter. Tastes just as good, so use what's easiest for you.
  • If you need to avoid coconut oil, then macadamia or a mild tasting olive oil can be used instead. 
  • The mixture sticks easily (even if the tin or paper cups are greased). A way around this is to make a cake and line the tin with baking paper. Saves the fuss of portioning out muffins and there is less paper to peel.

 

  • Preheat oven to 180 degrees
  • Line a muffin tin with paper cups. Or if making this into a cake, line the cake tin with baking paper.
  • Add the almond meal, coconut flour, brown rice flour, erythritol, baking soda and cinnamon to a large bowl. Stir to combine.
  • Whisk the eggs in another bowl, then add the coconut oil (or olive or macadamia oil).
  • Add the egg mixture to the dry mixture and gently fold to combine.
  • Gently fold in the blue berries.
  • Divide the mixture into a 12 hole muffin tray or use a small loaf pan lined with baking paper to make a bar cake.
  • Place in the pre-heated oven and bake for 15-20 minutes or until the top bounces back when pressed (if making a cake, check after 30 minutes).

 

Almond meal can be made at home if you have a blender or grinder. 1/3 cup of almonds (50g) will make 1/2 cup of almond meal.


 

  • Prep time - 20mins
  • Cooking time - 20mins
  • Serves - 12

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