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When I made these low-carb muffins, I completely intended to set these muffins aside to be popped into lunchboxes over the next week or so. But then I ate one.
Oh my word, these muffins have a delightful tender crumb and tasty little pieces of sweet pecans scattered throughout.
The pecans are drizzled with sugar-free maple syrup and then baked until caramelised. If you can't find sugar-free maple syrup, use yacon syrup or substitute with 1 tsp sugar-free maple extract mixed with 1 tablespoon melted virgin coconut oil.
The overall caramel flavour winding its way through the muffin brings it all together into such a delicious keto treat that I’m not sure that I want to share any of them. Make your caramel sauce in advance and use the leftovers on top of a bowl of keto ice-cream.
If you like your muffins really sweet, add a teaspoon of our Keto Caramel Sauce on top of each muffin. Enjoy!
Hands-on Overall
Serving size muffin
Nutritional values (per muffin)
Net carbs3 grams
Protein7.4 grams
Fat24.5 grams
Calories264 kcal
Calories from carbs 5%, protein 11%, fat 84%
Total carbs7.3 gramsFiber4.3 gramsSugars2.1 gramsSaturated fat6.3 gramsSodium103 mg(4% RDA)Magnesium50 mg(12% RDA)Potassium204 mg(10% EMR)
Ingredients (makes 12 muffins)
Muffins:
Instructions
- Combine pecans with maple syrup in a bowl and mix well. Bake at 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) for 10 minutes. Remove the pecans from the oven and then reduce the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Set aside 12 pecan halves and roughly chop the rest.
- For best results, weigh the almond flour, coconut flour and sweetener (weight per cup may vary based for brands).
- Cream the butter and sweetener in the bowl of a stand mixer until light and fluffy. Add the yoghurt and the caramel sauce and mix on medium until combined.
- Add the eggs and beat until smooth. Finally, add the flours, nutmeg, baking powder and the pecans and stir through until it forms a smooth batter.
- Spoon into 12 medium muffin cases (I did two batches of 6 baked in silicon muffin pans). Press a pecan half into the top of each muffin and bake for 20 to 25 minutes.
- Store in an airtight container for up to 5 days.
- Can be wrapped individually and frozen.
Caramel Maple Pecan Muffins
Step by Step
Ingredients
Instructions
- Combine pecans with maple syrup in a bowl and mix well. Bake at 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) for 10 minutes. Remove the pecans from the oven and then reduce the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Set aside 12 pecan halves and roughly chop the rest.
- For best results, weigh the almond flour, coconut flour and sweetener (weight per cup may vary based for brands).
- Cream the butter and sweetener in the bowl of a stand mixer until light and fluffy. Add the yoghurt and the caramel sauce and mix on medium until combined.
- Add the eggs and beat until smooth. Finally, add the flours, nutmeg, baking powder and the pecans and stir through until it forms a smooth batter.
- Spoon into 12 medium muffin cases (I did two batches of 6 baked in silicon muffin pans). Press a pecan half into the top of each muffin and bake for 20 to 25 minutes.
- Store in an airtight container for up to 5 days.
- Can be wrapped individually and frozen.
Nutrition (per muffin)
Calories264kcal
Net Carbs3g
Carbohydrates7.3g
Protein7.4g
Fat24.5g
Saturated Fat6.3g
Fiber4.3g
Sugar2.1g
Sodium103mg
Magnesium50mg
Potassium204mg
Detailed nutritional breakdown (per muffin)
| Total per muffin |
| 3 g | 7.4 g | 24.5 g | 264 kcal |
| Pecans, nuts |
| 0.7 g | 1.5 g | 11.9 g | 114 kcal |
| Lakanto Maple Syrup, monkfruit sugar substitute |
| 0.1 g | 0 g | 0 g | 3 kcal |
| Keto Caramel Sauce, made with erythritol (KetoDiet blog) |
| 0.1 g | 0.1 g | 1.6 g | 15 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 0.7 g | 1.8 g | 4.4 g | 49 kcal |
| Coconut flour, organic |
| 0.3 g | 0.4 g | 0.4 g | 9 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Sukrin Gold, brown sugar substitute |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Nutmeg, spices |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Baking powder, gluten-free |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.6 g | 1.4 g | 0.8 g | 15 kcal |
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