FREE 5-Ingredient Recipe EBook
- Why You Need My Breakfast Muffins
- Ingredients & Substitutions
- How To Make Healthy Breakfast Muffins
- My Recipe Tips
- 10 Flavor Variations
- Storage & Meal Prep
- More Breakfast Muffin Recipes
- My Tools For This Recipe
- Healthy Breakfast Muffins Recipe card
- Gratitude Moment
- Recipe Reviews
These healthy breakfast muffins were the first sweet recipe with almond flour that my 7-year-old loved. She usually prefers oats, but they can be dense alone, and this ratio was perfect. The first time I made this breakfast muffin recipe, I kept asking my kids how to adjust the taste, and they kept saying “don’t change them, they’re perfect.” I’m never satisfied the first time with baked goods, though, so naturally I made 3 more times. And voila — taller muffin tops and a better texture! My girls liked them even more, and it’s been their daily healthy breakfast for a week straight. Whip up a batch with me — your family might do the same!
Why You Need My Breakfast Muffins
- Moist, fluffy texture – I love the texture of these healthy breakfast muffins. They’re nice and fluffy, and very moist. So. Moist.
- Customizable flavors – My basic version here is lightly sweet and nutty, with a hint of cinnamon. But you can also make them in other flavors — see my 10 variations below!
- Easy to make – The prep is your typical muffin, a.k.a. super easy. Mix the dry ingredients, mix the wet, combine them, and bake.
- Clean ingredients – They are naturally gluten-free (if you use GF oats), packed with protein and fiber, and have balanced macros . And as always with my healthy recipes , no refined sugar here!
- Crowd pleaser – I had 3 dozen of these healthy breakfast muffins (from 3 different test batches) at a get-together with 15 of our friends, adults and kids. By the end of the night, only 4 muffins were left. Enough said. 😉
Ingredients & Substitutions
Here I explain the best ingredients for my breakfast muffin recipe, what each one does, and substitution options. For measurements, see the recipe card .
- Wholesome Yum Blanched Almond Flour – The only one I recommend, because it has a super fine texture that will get you a nice, fluffy crumb. Many brands can make your breakfast muffins too coarse.
- Quick Oats – They make fluffier muffins than rolled oats. You can use rolled oats, but I’d recommend letting the batter soak for longer.
- Unsweetened Applesauce – My not-so-secret ingredient for extra moisture, plus a little natural sweetness.
- Honey – To make them a little more sweet. I use my natural Wholesome Yum Zero Sugar Honey , but regular works, too. You can also swap in my sugar free maple syrup .
- Eggs – Make sure they are at room temperature, or your batter may be lumpy. Flax eggs should work well if you need a substitute.
- Unsalted Butter – You don’t need a lot! I use unsalted butter , but if you only have salted, reduce the amount of added sea salt (below) to 1/4 teaspoon. I’ve also made these with coconut oil (I like this butter flavored kind ) for our dairy-free friends.
- Baking Powder – For that fluffy texture. I like this non-GMO brand . Don’t use baking soda, which isn’t the same thing.
- Cinnamon – For a hint of warm, cozy flavor. If you’re feeling adventurous, try adding a pinch of nutmeg.
- Vanilla Extract – They can vary in intensity. I like this brand .
- Raisins – They’re optional, but offer a nice chewy contrast. Try some of my other mix-in ideas below!
- Sea Salt – To balance the sweetness.
How To Make Healthy Breakfast 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 .
- Mix the dry ingredients. In a large mixing bowl, whisk together the almond flour, oats, baking powder, cinnamon, salt, and raisins.
- Mix the wet ingredients. In a second large bowl, whisk the eggs and honey together, then add the melted butter or coconut oil, applesauce, and vanilla.
- Combine the wet and dry ingredients. Mix well, then let the mixture sit for 10 minutes. It will be thick!
- Bake. Divide the batter evenly into the cups of a muffin tin lined with parchment paper liners , filling almost to the top. If you’d like, sprinkle extra oats on top and press gently to make them stick. Pop your healthy breakfast muffins in the oven and bake, until an inserted toothpick comes out clean and the edges are golden.
My Recipe Tips
- Adjust the sweetness to your preference. My family loves these muffins with 1/3 cup of my sugar-free honey for a mild sweetness. If you prefer them sweeter, try 1/2 cup—I’ve done it, and they’re delicious both ways!
- If you’re adding raisins or any other mix-ins like nuts or dried cranberries, give them a quick toss in a bit of almond flour first. This little trick helps keep them evenly distributed throughout the muffins instead of sinking to the bottom. This is less crucial for this specific breakfast muffin recipe, though, because the batter is already very thick.
- You can skip the 10-minute batter rest if you’re in a hurry , but letting it sit makes the muffins fluffier and less dense. Trust me, it’s worth the wait!
- If the batter seems super thick to the point where it takes effort to stir, add a little more applesauce. But it’s normal for it to be on the thicker side (see my pictures and video). So don’t add too much, or the muffins may turn out too “wet.”
- The texture improves as they cool. I think they are pretty good fresh out of the oven, but even better after cooling for 15 minutes, or even the next day. You can always reheat them!
- These breakfast muffins taste sweeter warm. I find this is actually common with many types of muffins!
10 Flavor Variations
This one recipe can actually be your base for almost a dozen different breakfast muffin recipes! Try these mix-ins for different flavors:
- Oatmeal Raisin – This is my base recipe if you include the optional 2/3 cups of raisins .
- Blueberry – Just swap the raisins for blueberries. If you use frozen ones, don’t thaw them first (same as my recommendation for almond flour blueberry muffins ), or your muffins will be soggy.
- Chocolate Chip – Replace the raisins with sugar-free chocolate chips for a treat.
- Honey Walnut – Add 1/2 cup of chopped walnuts and a drizzle of extra honey.
- Lemon Poppyseed – Stir in the zest of one lemon and a tablespoon of poppyseeds for a bright, tangy flavor.
- Banana – Replace the applesauce with a large, overripe, mashed banana. These do turn out sweeter, so you may want less honey. You can also try my chocolate chip banana muffins instead.
- Morning Glory – Toss in 1/2 cup grated carrot, 1/4 cup shredded coconut, 1/2 cup chopped apple, and the raisins. You can stick with honey or switch it up with maple syrup (or my sugar free maple syrup )!
- Pumpkin Spice – Substitute the applesauce with pumpkin puree and add a teaspoon of pumpkin pie spice . Hello, fall!
- Cranberry Pecan – Use dried cranberries instead of raisins, plus 1/2 cup of chopped pecans.
- Cinnamon Apple – Mix in 1/2 a diced, peeled apple. Add an extra teaspoon of cinnamon, or swap the honey for my cinnamon honey .
If you want a higher protein version, you can replace 1/2 cup of almond flour with protein powder, or just try my cottage cheese muffins or chocolate protein muffins !
Storage & Meal Prep
- Store: Keep your healthy breakfast muffins in an airtight container at room temp for up to 1-2 days, or in the refrigerator for up to a week.
- Meal prep: You can easily meal prep these muffins ahead of time for a quick grab-and-go breakfast throughout the week.
- Reheat: My family prefers these reheated, as it makes them extra moist. Just pop them in the microwave for about 30 seconds, or the oven for 5 minutes.
- Freeze: These freeze really well! You can keep them in the freezer for up to 3 months. I even reheat them from frozen.
More Breakfast Muffin Recipes
Love a muffin to start your day? Check out my other grab-and-go options for your busy mornings:
My Tools For This Recipe
- Muffin Pan – The nonstick surface is amazing even when I don’t use liners, and the lighter color prevents your muffins from getting too dark.
- Muffin Liners – These are my favorite. Absolutely nothing sticks!
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 2 cups Wholesome Yum Blanched Almond Flour ▢
- 1 1/3 cups Quick cooking oats (plus more for topping) ▢
- 1 tbsp Baking powder ▢
- 1 tsp Cinnamon ▢
- 1/2 tsp Sea salt ▢
- 2 large Eggs (at room temperature) ▢
- 1/3 cup Honey (I use my natural sugar-free honey ) ▢
- 6 tbsp Unsalted butter (or coconut oil; melted) ▢
- 1 cup Unsweetened applesauce ▢
- 1/2 tbsp Vanilla extract ▢
- 2/3 cup Raisins (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 350 degrees F (176 degrees C). Line a 12-count muffin tin with parchment paper liners . Set aside.
- In a large mixing bowl, whisk together the almond flour, oats, baking powder, cinnamon, salt, and raisins.
- In a second large bowl, whisk together the eggs and honey. Then, whisk in the melted butter or coconut oil, applesauce, and vanilla.
- Add the wet ingredients to the dry ingredients, and mix until well combined. Let the mixture sit for 10 minutes .
- Divide the batter evenly between the muffin cups, filling each one almost to the top (about 1/3 cup batter per muffin). If you like, sprinkle with extra oats on top and press gently to make them stick.
- Bake your healthy breakfast muffins in the oven for 20-25 minutes , until an inserted toothpick comes out clean and the edges are golden. (My oven usually takes 23 minutes.)
- Let the muffins cool for 5-10 minutes in the pan, then transfer to a wire rack to finish cooling (or enjoy them warm).
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: See the details in my post above ! I’ve got notes on the sweetness level, the consistency of the batter, and cooling.
- Variations: You can make these breakfast muffins in 10 flavors — oatmeal raisin, blueberry, chocolate chip, honey walnut, lemon poppyseed, banana, morning glory, pumpkin spice, cranberry pecan, or cinnamon apple! See the amounts in my variations section .
- Storage: Keep the muffins on the counter for 1-2 days, in the fridge for up to a week, or in the freezer for up to 3 months.
Nutrition info is calculated using my natural sugar free honey , and does not include the optional raisins, which do increase the amount of sugar.
📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !
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.
Healthy Breakfast Muffins
Gratitude Moment
To say I love these breakfast muffins is an understatement. They’re like Goldilocks. Sweet, but not too sweet. Moist, but not too wet. Just right.
I usually love savory breakfasts the most (gimme some pesto eggs and bacon any day), but these muffins have had me craving sweet in the morning. And I’m grateful to have another meal prep option for my kids to grab before school.
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
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
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
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:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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!)
Healthy Breakfast Muffins
Start your day with my healthy breakfast muffins recipe using oats, almond flour, and honey. They’re moist, a little sweet, and good for you!
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/breakfast-muffins/
Ingredients
- 2 cups Wholesome Yum Blanched Almond Flour
- 1 1/3 cups Quick cooking oats (plus more for topping)
- 1 tbsp Baking powder
- 1 tsp Cinnamon
- 1/2 tsp Sea salt
- 2 large Eggs (at room temperature)
- 1/3 cup Honey (I use my natural sugar-free honey )
- 6 tbsp Unsalted butter (or coconut oil; melted)
- 1 cup Unsweetened applesauce
- 1/2 tbsp Vanilla extract
- 2/3 cup Raisins (optional)
Instructions
- Preheat the oven to 350 degrees F (176 degrees C). Line a 12-count muffin tin with parchment paper liners . Set aside.
- In a large mixing bowl, whisk together the almond flour, oats, baking powder, cinnamon, salt, and raisins.
- In a second large bowl, whisk together the eggs and honey. Then, whisk in the melted butter or coconut oil, applesauce, and vanilla.
- Add the wet ingredients to the dry ingredients, and mix until well combined. Let the mixture sit for 10 minutes .
- Divide the batter evenly between the muffin cups, filling each one almost to the top (about 1/3 cup batter per muffin). If you like, sprinkle with extra oats on top and press gently to make them stick.
- Bake your healthy breakfast muffins in the oven for 20-25 minutes , until an inserted toothpick comes out clean and the edges are golden. (My oven usually takes 23 minutes.)
- Let the muffins cool for 5-10 minutes in the pan, then transfer to a wire rack to finish cooling (or enjoy them warm).
Maya’s Recipe Notes
Serving size: 1 muffin
- Tips: See the details in my post above ! I’ve got notes on the sweetness level, the consistency of the batter, and cooling.
- Variations: You can make these breakfast muffins in 10 flavors – oatmeal raisin, blueberry, chocolate chip, honey walnut, lemon poppyseed, banana, morning glory, pumpkin spice, cranberry pecan, or cinnamon apple! See the amounts in my variations section .
- Storage: Keep the muffins on the counter for 1-2 days, in the fridge for up to a week, or in the freezer for up to 3 months.
Nutrition info is calculated using my natural sugar free honey , and does not include the optional raisins, which do increase the amount of sugar.
📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !
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. :)
