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• These Almond Flour Muffins Make The Perfect Blank Canvas
• Ingredients & Substitutions
• How To Make Almond Flour Muffins
• My Recipe Tips
• Almond Flour Muffins (Moist, Fluffy, Easy) Recipe card
• Flavor Variations
• More Almond Flour Muffin Recipes
• Recipe Reviews

These Almond Flour Muffins Make The Perfect Blank Canvas

These almond flour muffins started as a twist on my low carb blueberry muffins , because so many people were asking me about making them with a liquid sweetener. Of course I had to find out. With a few tweaks, not only is the answer a glowing absolutely yes , I think these are delicious in their own way. Here’s why I absolutely love this recipe and think you will, too:

• Super moist and buttery – These almond flour muffins are even more rich, fluffy, and moist than the ones I based them on. They practically melt in your mouth! And you can taste the maple (or honey) flavor, which I think is amazing.
• The perfect blank canvas for add-ins – I originally made these with strawberries, but quickly realized they’re even more useful as a blank canvas. I’ve since updated the recipe to make them plain, so you can customize the flavor every time. Add blueberries, chocolate chips, chopped nuts, or dried fruit… or keep them simple and drizzle with glaze (I like using the one from my almond flour cake ). Check my variations below!
• Perfect for almost any eating lifestyle – These are gluten-free, sugar-free, low in carbs, and made with clean ingredients. I even tested a dairy-free option, which is vegan as well. I love them as a low carb breakfast or healthy snack , but my friends and family that just eat everything also enjoy them.

Whether you’re baking for the week or just want something quick and cozy today, grab a bowl and make these almond flour muffins with me!

“My kids loved these muffins. They have a great texture and I froze some for later.” –Sharron

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my almond flour muffins recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – Not all almond flours bake the same, so this is one ingredient I don’t recommend substituting. Trust me, I’ve tested them all, and even ones labeled fine are sometimes too coarse! This one is truly super fine and blanched , so the muffins come out soft and bakery-style. I don’t like almond meal muffins at all, because they turn out grainy. Coconut flour won’t work here either (it’s way too drying), so make my coconut flour muffins if you want to use that.
• Maple Syrup – I use my Wholesome Yum Zero Sugar Maple Syrup because it keeps the muffins moist and sweetens without sugar, although regular works fine. I’ve also made these almond flour muffins with sugar free honey and sugar free simple syrup — I’ve got notes on the differences in my tips below. I intentionally developed this recipe for a liquid sweetener, so if you want to us granulated, make my other low carb muffins instead, which I made to work with Besti sweetener.
• Eggs – I only tested with regular large eggs, but flax eggs should work if you need an egg-free option.
• Unsalted Butter – For flavor and richness. Swap in melted coconut oil for a dairy-free option.
• Milk Of Your Choice – Thins out the batter. Lately I’ve been using whole milk, but any kind you’ve got will do, including plant-based ones for dairy-free. I’ve used almond milk many times for lower carbs.
• Baking Powder , Vanilla Extract , & Sea Salt
• Add-Ins – I did a simple sprinkle of sliced almonds on top on this basic version of the recipe. See my flavor variations below for other add-ins I love in these almond flour muffins!

How To Make Almond Flour Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the dry ingredients. Grab a big bowl and whisk together the almond flour, baking powder, and salt.
2. Add the eggs. Crack the eggs right into the bowl and whisk them in. I usually get them going in one spot before mixing it all together, so I don’t have to whisk in a separate bowl.

1. Stir in the other wet ingredients. Pour in the maple syrup, melted butter, milk, and vanilla, then stir until combined. The batter will be a little thick. Don’t overmix! If you’re mixing in any add-ins, you can fold those in now.
2. Fill the muffin cups. Spoon the batter into the liners in your lined muffin tin . You can press a few sliced almonds on top if you’re feeling fancy, or any toppings you want.
3. Bake the almond flour muffins. Pop the pan in the oven, and bake until the tops are golden and a toothpick comes out clean. Let them cool a bit before enjoying.

My Recipe Tips

• Use room temperature ingredients. Cold eggs or milk can make the melted butter seize up and leave the batter chunky. I usually just let mine sit out while I prep everything else. You can also use my shortcut for the eggs: Place them in a bowl of warm water, and they’ll come to room temp in a few minutes.
• Choose your sweetener based on the flavor you want. These almond flour muffins do taste like maple if you use maple syrup, which I think is delicious. Using my zero sugar honey makes the flavor more mild and I prefer that option when I make these as blueberry muffins. Or use my zero sugar simple syrup for no added flavor, so your add-ins (and vanilla extract) can shine!
• This is my favorite whisk for this recipe. I like it because it’s sturdy enough to mix the thicker batter, but still a whisk shape. Alternatively, you can switch off between a regular whisk and a spatula as needed.
• I recommend a light-colored muffin tin if possible. I love my USA-made muffin pan , not only because it bakes evenly and cleans up fast, but also because the lighter color prevents the bottoms of my muffins from getting too dark.
• This large cookie scoop makes filling the muffin cups so much faster. Plus, it reduces drips that I have to clean off the muffin tin and makes all the muffins the same size, which helps them bake more evenly.
• Can you skip lining the muffin tin? Yes, you can if the nonstick surface is good, like mine above. However, I always line it with these natural parchment paper liners , because it makes cleanup easier. I also sometimes use these silicone liners , which are reusable and have convenient notches for lifting them out of the pan.
• If you want super tall muffin tops, make 10 muffins instead of 12. I prefer to make 12 with moderate tops, as these are already quite filling as-is.
• The texture of these almond flour muffins improves as they cool. I love a warm muffin, but these taste better if I let them cool and then reheat gently. That being said, I’ve definitely enjoyed them after cooling for just 5-10 minutes, too.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 1/4 cups Wholesome Yum Blanched Almond Flour ▢
• 2 tsp Baking powder ▢
• 1/4 tsp Sea salt ▢
• 4 large Eggs (at room temperature) ▢
• 2/3 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup ) ▢
• 6 tbsp Unsalted butter (melted; or coconut oil for dairy-free) ▢
• 1/3 cup Milk of choice (I used whole milk; at room temperature) ▢
• 1/2 tbsp Vanilla extract ▢
• 1/4 cup Sliced almonds (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat oven to 350 degrees F (177 degrees C). Line a muffin pan with 12 parchment or silicone muffin liners .
2. In a large bowl, whisk together the almond flour, baking powder, and sea salt.
3. Crack the eggs into the bowl. Whisk them in the center or at the edge before mixing with the other ingredients.
4. Stir in the maple syrup, melted butter, milk, and vanilla, just until combined.
5. Distribute the batter evenly among the muffin cups. If you like, top with sliced almonds and press in gently.
6. Bake almond flour muffins for 20-25 minutes , until the tops are golden and an inserted toothpick comes out clean.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you avoid common baking mistakes and make the process easier.
• Flavors: Don’t miss my flavor variations below! I’ve got lots of ways you can customize this almond flour muffin recipe.
• Storage: I usually keep these almond flour muffins in an airtight container on the counter if we’re eating them within a couple days. For longer storage, the fridge keeps them fresh for about a week.
• Reheat: If you like your muffins warm (I do!), pop one in the microwave for a few seconds or warm it in the oven.
• Freeze: These freeze really well! Just place them in a sealed container or zip lock bag, and stash them in the freezer for up to 3-6 months. When you’re ready to eat, let them thaw on the counter and warm them up if you like that fresh-baked feel.
• Note on nutrition info: Nutrition facts are based on the plain muffins only and don’t include optional sliced almonds or add-ins, like fruit, nuts, or chocolate chips.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Almond Flour Muffins

Flavor Variations

Like I said, I made these almond flour muffins to be a blank canvas for all kinds of add-ins! Here are some of my favorites I’ve tried:

• Chocolate Chips – These are my favorite sugar-free chocolate chips , but any kind you like work great. I recommend 1/2 cup, or a bit more if you like a lot of chocolate throughout.
• Fresh Berries – Blueberries are my go-to, but chopped strawberries, halved raspberries, or blackberries work too. I’ve also used frozen berries , and find they work best if I toss them with a little almond flour and add to the batter while still frozen. They bleed less that way.
• Maple Walnut – Stir in 1/2 cup chopped walnuts or pecans for a cozy, nutty twist that goes perfectly with the maple flavor.
• Cranberry Orange – Add 1/3 cup dried cranberries and a teaspoon of orange zest for a festive combo.
• Lemon Poppy Seed – Use honey instead of syrup, plus add 2 tablespoons of poppy seeds and a tablespoon of lemon zest.
• Banana – If you want a banana version, try my almond flour banana muffins .
• Pumpkin – Replace the milk with 1/2 cup pumpkin puree and add a teaspoon pumpkin pie spice . You can also make my low carb pumpin muffins , which I make with granulated sweetener.

More Almond Flour Muffin Recipes

I’ve actually made lots of muffins with almond flour! The ones above are my most versatile, but here are some others you can try:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Almond Flour Muffins (Moist, Fluffy, Easy)

My almond flour muffins are super moist, fluffy, and naturally sweetened, with no refined sugar. Low carb, gluten-free, and delicious!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/almond-flour-muffins/

Ingredients

• 3 1/4 cups Wholesome Yum Blanched Almond Flour
• 2 tsp Baking powder
• 1/4 tsp Sea salt
• 4 large Eggs (at room temperature)
• 2/3 cup Maple syrup (I use my natural Wholesome Yum Zero Sugar Maple Syrup )
• 6 tbsp Unsalted butter (melted; or coconut oil for dairy-free)
• 1/3 cup Milk of choice (I used whole milk; at room temperature)
• 1/2 tbsp Vanilla extract
• 1/4 cup Sliced almonds (optional)

Instructions

1. Preheat oven to 350 degrees F (177 degrees C). Line a muffin pan with 12 parchment or silicone muffin liners .
2. In a large bowl, whisk together the almond flour, baking powder, and sea salt.
3. Crack the eggs into the bowl. Whisk them in the center or at the edge before mixing with the other ingredients.
4. Stir in the maple syrup, melted butter, milk, and vanilla, just until combined.
5. Distribute the batter evenly among the muffin cups. If you like, top with sliced almonds and press in gently.
6. Bake almond flour muffins for 20-25 minutes , until the tops are golden and an inserted toothpick comes out clean.

Maya’s Recipe Notes

Serving size: 1 muffin

• Tips: Check out my recipe tips above to help you avoid common baking mistakes and make the process easier.
• Flavors: Don’t miss my flavor variations below! I’ve got lots of ways you can customize this almond flour muffin recipe.
• Storage: I usually keep these almond flour muffins in an airtight container on the counter if we’re eating them within a couple days. For longer storage, the fridge keeps them fresh for about a week.
• Reheat: If you like your muffins warm (I do!), pop one in the microwave for a few seconds or warm it in the oven.
• Freeze: These freeze really well! Just place them in a sealed container or zip lock bag, and stash them in the freezer for up to 3-6 months. When you’re ready to eat, let them thaw on the counter and warm them up if you like that fresh-baked feel.
• Note on nutrition info: Nutrition facts are based on the plain muffins only and don’t include optional sliced almonds or add-ins, like fruit, nuts, or chocolate chips.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)