This week Chef Craig has devised a new LCHF Blueberry Muffins recipe, which eliminates the need for nut flours – therefore perfect at this time of year for school lunch box ideas, morning teas at work and “take a plate” events.

A word from Chef Craig Rodger: Are blueberry muffins the best kind of muffins? Fresh blueberries are fantastic if you can get a good price for them at this time of year, but frozen will work just as well. I know nuts are expensive and some schools have a blanket ban on them, so I have been working on this LCHF Blueberry Muffins recipe which side steps the need for nuts.

A word from Caryn, The Whole Food Dietitian: Muffins on LCHF? Let’s be clear, these should still be considered “discretionary calories”. So if you make them, just keep this in mind. But these muffins might be a suitable treat to take along to gatherings or kids parties. Made with blueberries, these muffins pack an awesome antioxidant punch!

A word from Grant, The Fat Professor: This is a great “look alike” LCHF blueberry muffins recipe, and replaces a mainstream item with a healthy alternative. Looks great and tastes great – and makes a cool lunchbox addition.

LCHF Blueberry Muffins

Prep time: 5 minutes

Cook time: 10 – 12 minutes @ 160°C

Carb count: 10g per muffin

Serves: 6 muffins


  • ½ cup (75g) Sunflower seeds
  • ⅖ cup (75g) White (regular) quinoa
  • ⅖ cup (75g) Linseeds
  • 225g Butter, softened
  • 75g Xylitol (or stevia to taste)
  • 4 Eggs
  • 1 tsp (3ml) Vanilla extract 3
  • 1⁄4 cup (125g) Blueberries, fresh or frozen
  • 2 tsp (10g) Baking powder


– Pre-heat oven to 180°C on fan bake.

– In a jug blender grind the linseeds, quinoa and sunflower seeds until they are a fine crumb.

– Cream the butter and xylitol (or stevia) in a separate mixer.

– Add one egg at a time to the creamed butter, followed by the ground seeds prepared before.

– Stir into the mix the vanilla extract, the baking powder and the blueberries.

– Spoon the LCHF blueberry muffins mixture into greased muffin tins and bake into your pre-heated oven 180°C for 10 – 12 minutes or until a skewer inserted into the muffins comes out clean.

Join the discussion 10 Comments

  • Eileen Clark says:

    When you say quinoa, do you mean the seeds or the flakes? If it’s the seeds, should they be rinsed thoroughly before use to remove the saponin they contain, which is supposed to be harmful?

    • What The Fat? says:

      Hi Eileen,

      this is regular quinoa seeds; I suppose you could rinse it if you like but you would then need to factor in that it would hold a little more water afterwards, which might affect the mixture. If you have trouble tolerating foods with saponins this may be worthwhile, but I’m aware that many people these days eat larger quantities of quinoa and consider it a health food!

  • Jen says:

    So quinoa is okay to eat following LCHF? Just looking at my recipes to find out which ones I can keep and which ones I need to adapt

    • What The Fat? says:

      Well – bear in mind that this is a treat food for a special occasion! Some people are okay with small amounts of pseudograins like quinoa occasionally, but they are quite a carbohydrate-dense food, so it depends why you’re following the LCHF diet and what your goals are.
      In this case the use of quinoa results in muffins with a carb count of 10 grams each.

  • Candice says:

    Could you use coconut sugar as part of the low carb eating plan?

    • What The Fat? says:

      Hi Candice,

      Unfortunately, coconut sugar has exactly the same sugar and total carbohydrate content as table (cane) sugar or honey. The less sugar you use, the lower-carb the diet is. This means getting used to foods that are less sweet (unless you use non-carbohydrate sweeteners like xylitol or stevia). After a while of not eating sugar, you’ll find that you can taste sweetness from the tiny amounts of sugars naturally present in foods.

  • Lilly says:

    I would like to substitute Xylitol with Honey. Instead of 75 grams of Xylitol, how many grams of Honey? Thank you!

    • What The Fat? says:

      Hi Lilly,

      Use honey to your own taste, it’s purely for sweetness and won’t affect the recipe if it’s not there, abundantly there or somewhere in the middle.
      On a LCHF diet honey (but not xylitol) is a source of digestible carbohydrate (as sugar), and this carbohydrate and sugar is what we are restricting to produce the health benefits; even though it’s natural, and it could even be called an animal food, honey isn’t that different from sugar after you digest it.

  • Candy says:

    Yum, these look great. How much stevia would you put in. 75g equates to 5 tablespoons I think, so this would be far too much stevia.

    • What The Fat? says:

      Hi Candy,

      The weight amount refers to using xylitol, if you are using stevia then you are quite right to use less. Different people like different amounts of stevia, if you check the conversion for tsp sugar to stevia on the package of your stevia you can use this guide for the amount to use based on the xylitol quantity.

      Thanks for your question,


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