Free Printable: Low Carb & Keto Food List

• How To Make Keto Cinnamon Muffins
• Frequently Asked Questions
• More Keto Muffin Recipes
• My Tools For This Recipe
• Get Besti Brown Keto Sweetener For Your Low Carb Cream Cheese Muffins!
• Keto Cinnamon Muffins Recipe card
• Recipe Reviews

Say hello to your new favorite – keto cinnamon muffins! Much like my keto coffee cake recipe , these keto muffins with cream cheese and almond flour are multi-layered muffin with a cinnamon batter, cream cheese filling, and ribbons of streusel. And yes, it’s low carb and keto!

Serve up these keto cream cheese muffins with a keto butter coffee or oven baked bacon for slow weekend breakfasts or even holiday mornings. I don’t think you’ll need me to give you any reasons to make keto cream cheese muffins, one bite and you’ll find plenty on your own. 😉

These fluffy almond flour cinnamon muffins use a duo of Besti sweeteners: monk fruit for the batter base and filling, and keto brown sugar substitute for the streusel. They have just 4.8 grams net carbs each and can be enjoyed any time of the day, for a sweet low carb breakfast or even dessert .

How To Make Keto Cinnamon Muffins

Let me show you how to make these keto cream cheese muffins with almond flour. There are a few more steps than regular keto muffins , but they are all easy – and worth it!

1. Make cream cheese filling.

• Mix filling. In a medium bowl, mix together cream cheese, Besti Monk Fruit Allulose Blend , and vanilla together, until smooth.

• Freeze into a log. Transfer the filling to a piece of plastic wrap and wrap into a long, thin log. Freeze until firm.

2. Make the batter.

• Beat butter and sweetener. Use a hand mixer to beat softened butter and more Besti Monk Fruit Allulose Blend .

• Add wet ingredients. Beat in eggs, cream, and vanilla .

TIP: Be sure your eggs and cream are at room temperature. Otherwise, the butter will solidify and clump.

• Add dry ingredients. Beat in Wholesome Yum Almond Flour , baking powder , and sea salt .

3. Make streusel topping.

• Mix dry ingredients. In a medium bowl, stir together Wholesome Yum Almond Flour , Besti Brown Sweetener , cinnamon , and sea salt , until uniform.
• Mix wet ingredients. In another bowl, stir together melted butter and vanilla .
• Combine dry and wet ingredients. Add wet ingredients to brown sugar mixture and stir until crumbly.

Assemble the muffins.

• Fold. Sprinkle some of the streusel over the cinnamon almond flour muffins batter. Gently fold in, leaving streaks of streusel in batter.

• Assemble & bake. Spoon muffin batter into lined muffin cups a little less than 1/2 way full. Place a slice of cream cheese in the center of each muffin cup, top with remaining batter, and finally sprinkle the streusel on top. Bake until an inserted toothpick comes out clean and the tops are golden brown.

• Are cinnamon muffins keto? Regular cinnamon muffins are not keto friendly, as they are packed with white flour and sugar. This low carb cream cheese muffin recipe uses Besti and almond flour instead, so yes, they are keto! Each muffin has just 4.8 grams net carbs.
• What kind of almond flour should I use? Be sure to use a super fine almond flour like this , so that your muffins turn out fluffy and not grainy.
• Can I use coconut flour? No, sorry. Multiple aspects of the ingredients would need to change to make that work.
• Can I use a different sweetener? Yes, for some of the layers. For this low carb cinnamon muffin recipe, you’ll need: Crystallized sweetener for the batter and filling – I prefer monk fruit allulose blend as it makes ultra moist muffins, has no aftertaste or cooling effect, and dissolves smoothly in the cream cheese filling. You could also use erythritol for the base, or allulose for both the base and filling, or refer to my sweetener conversion chart for more conversions. If you are using an erythritol-based sweetener for the filling (including other brands of monk fruit), you’ll need a powdered version, because they won’t dissolve well in the filling the way Besti does. Brown sweetener for the streusel – This one doesn’t really have an alternate replacement, because I’ve found no other brand that has the same brown sugar flavor and moisture that Besti Brown does. You can order Besti Brown here , or if it’s not available in your country yet, sign up here to be notified when it is.

More Keto Muffin Recipes

• Low Carb Banana Muffins – Taste just like the real thing, but made without bananas!
• Almond Flour Blueberry Muffins – These ultra moist and fluffy blueberry muffins are the best! In fact, I use them as a base for almost every other muffin recipe I develop.
• Coconut Flour Blueberry Muffins – A nut-free, keto muffin option that’s bursting with blueberry flavor.
• Low Carb Chocolate Muffins – Two kinds of chocolate, but healthy enough for breakfast. Just 10 minutes prep.
• Keto Pumpkin Muffins – These bakery-style muffins are super moist and EASY!

My Tools For This Recipe

• Hand Mixer – Mix up the easy keto cinnamon muffins with this hand mixer. It’s heavy-duty but requires minimal storage space.
• Muffin Tin – You can’t make keto cinnamon roll muffins without the muffin tin!
• Parchment Muffin Liners – Love these for easy cleanup.

Get Besti Brown Keto Sweetener For Your Low Carb Cream Cheese Muffins!

Meet Besti Brown Monk Fruit Allulose Blend, the brown sugar replacement that has the moisture, color and flavor of brown sugar - with NO aftertaste & 0 net carbs!

Ingredients

Tap underlined ingredients to see the ones I use.

Cream Cheese Filling:

• 4 oz Cream cheese (softened) ▢
• 3 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/2 tsp Vanilla extract ▢

Muffin Base:

• 5 tbsp Unsalted butter (softened) ▢
• 1/2 cup Besti Monk Fruit Allulose Blend ▢
• 3 large Eggs (at room temperature) ▢
• 3 tbsp Heavy cream (at room temperature) ▢
• 1 tsp Vanilla extract ▢
• 2 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 2 tsp Baking powder ▢
• 1/4 tsp Sea salt ▢

Streusel:

• 1 cup Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Besti Brown Monk Fruit Allulose Blend ▢
• 1 tbsp Cinnamon ▢
• 1/8 tsp Sea salt ▢
• 2 1/2 tbsp Unsalted butter (melted) ▢
• 1/4 tsp Vanilla extract ▢

Instructions

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

Cream Cheese Filling:

1. In a deep medium bowl , combine the cream cheese, Besti and vanilla. Use a hand mixer to beat until smooth.
2. Transfer the cream cheese mixture onto a sheet of plastic wrap, and wrap in a long, thin log shape, twisting the ends.
3. Freeze for at least 30 minutes .

Muffin Batter:

1. Meanwhile, in a large bowl , beat together the softened butter and Besti, until fluffy.
2. Beat in the eggs, then the cream and vanilla.
3. Beat in the almond flour, baking powder, and sea salt, until uniform. The batter will be thick.

Streusel:

1. In a medium bowl , stir together the almond flour, Besti Brown, cinnamon, and sea salt, until uniform.
2. In another small bowl , stir together the melted butter and vanilla.
3. Add the melted butter mixture to the brown sugar mixture and stir until crumbly.

Assembly:

1. Preheat the oven to 325 degrees F (162 degrees C). Line a muffin tin with 12 parchment paper liners .
2. Sprinkle 1 cup of streusel (or about 2/3 to 3/4 of the total amount) over the muffin batter. Use a rubber spatula to gently fold in, but do NOT stir or mix until uniform (you want streaks of streusel).
3. Spoon the muffin batter into the muffin cups, filling a bit less than halfway full.
4. Remove the cream cheese from the freezer. Slice the log into 12 slices (about 2 teaspoons each). Place a slice in the center of each muffin cup.
5. Spoon the remaining batter over the muffin cups, filling them to the top.
6. Crumble the remaining streusel over the muffins, about 2 teaspoons per muffin.
7. Bake for about 22-28 minutes , until the streusel is darker golden and an inserted toothpick comes out clean. If the muffins start to brown too much, tent the top with foil and continue baking until done.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 muffin

• Store: Keep in an airtight container—2-3 days on the counter or up to a week in the fridge.
• Meal Prep: Make them ahead, or just prep the filling and topping in advance.
• Freeze: Freeze for 2-4 months, then thaw at room temp or warm in the oven at 300 degrees F.

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 Cinnamon Muffins Recipe

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!)

Keto Cinnamon Muffins

Low carb keto cinnamon cream cheese muffins are like an almond flour muffin crossed with streusel-topped coffee cake and filled with sweet cream cheese.

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/keto-cinnamon-muffins/

Ingredients

Cream Cheese Filling:

• 4 oz Cream cheese (softened)
• 3 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/2 tsp Vanilla extract

Muffin Base:

• 5 tbsp Unsalted butter (softened)
• 1/2 cup Besti Monk Fruit Allulose Blend
• 3 large Eggs (at room temperature)
• 3 tbsp Heavy cream (at room temperature)
• 1 tsp Vanilla extract
• 2 1/2 cups Wholesome Yum Blanched Almond Flour
• 2 tsp Baking powder
• 1/4 tsp Sea salt

Streusel:

• 1 cup Wholesome Yum Blanched Almond Flour
• 1/2 cup Besti Brown Monk Fruit Allulose Blend
• 1 tbsp Cinnamon
• 1/8 tsp Sea salt
• 2 1/2 tbsp Unsalted butter (melted)
• 1/4 tsp Vanilla extract

Instructions

Cream Cheese Filling:

1. In a deep medium bowl , combine the cream cheese, Besti and vanilla. Use a hand mixer to beat until smooth.
2. Transfer the cream cheese mixture onto a sheet of plastic wrap, and wrap in a long, thin log shape, twisting the ends.
3. Freeze for at least 30 minutes .

Muffin Batter:

1. Meanwhile, in a large bowl , beat together the softened butter and Besti, until fluffy.
2. Beat in the eggs, then the cream and vanilla.
3. Beat in the almond flour, baking powder, and sea salt, until uniform. The batter will be thick.

Streusel:

1. In a medium bowl , stir together the almond flour, Besti Brown, cinnamon, and sea salt, until uniform.
2. In another small bowl , stir together the melted butter and vanilla.
3. Add the melted butter mixture to the brown sugar mixture and stir until crumbly.

Assembly:

1. Preheat the oven to 325 degrees F (162 degrees C). Line a muffin tin with 12 parchment paper liners .
2. Sprinkle 1 cup of streusel (or about 2/3 to 3/4 of the total amount) over the muffin batter. Use a rubber spatula to gently fold in, but do NOT stir or mix until uniform (you want streaks of streusel).
3. Spoon the muffin batter into the muffin cups, filling a bit less than halfway full.
4. Remove the cream cheese from the freezer. Slice the log into 12 slices (about 2 teaspoons each). Place a slice in the center of each muffin cup.
5. Spoon the remaining batter over the muffin cups, filling them to the top.
6. Crumble the remaining streusel over the muffins, about 2 teaspoons per muffin.
7. Bake for about 22-28 minutes , until the streusel is darker golden and an inserted toothpick comes out clean. If the muffins start to brown too much, tent the top with foil and continue baking until done.

Maya’s Recipe Notes

Serving size: 1 muffin

• Store: Keep in an airtight container—2-3 days on the counter or up to a week in the fridge.
• Meal Prep: Make them ahead, or just prep the filling and topping in advance.
• Freeze: Freeze for 2-4 months, then thaw at room temp or warm in the oven at 300 degrees F.

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. :)