You only need 5 minutes prep to make these low carb Keto Apple Muffins! This easy recipe contains real apple and no fake extracts, yet the net carb count is really low. A family favourite.
We love these low carb apple muffins for breakfast or as a snack. They are gluten free, gently sweet, packed with flavour and studded with juicy apple pieces. Yum!
I’ve also added flaxseed to the muffin batter, which increases the fibre content. This recipe is filling, yet light. And did I mention how easy it is?
Are apples keto
Apples contain a fair amount of carbs, that’s why you might have heard that “apples are not allowed on keto”. Well, I disagree.
Keto is a metabolic state, not a food. And as long as you eat higher carb food in moderation, it can be part of a low carb diet and even a keto diet. This includes apples! I still make my unsweetened apple sauce every autumn, and we all love this Keto Apple Cake and my apple cinnamon granola bars.
These keto apple cinnamon muffins contain 180 grams of apple in total. Spread across 8 muffins this is 22.5 grams or ¼ apple per portion. To increase the apple flavour, I’m also adding apple cider vinegar – which actually lowers blood sugar levels, as studies have shown.
This way, you’re getting all the apple flavour but each muffin contains just 5.2g net carbs.
Let’s take look at the ingredients! You need:
- Apples – any dessert apple works well, fry Braeburn to Golden Delicious to Granny Smith.
- Almond flour – I always use ground almonds. This is the same as regular almond flour in the US. If your almond flour is super fine, reduce the amount by 1-2 tablespoons.
- Coconut flour – it’s best to measure this with a food scale!
- Ground flax – Make sure you always store ground flax in the freezer. It can go rancid at room temperature.
- Sweetener – I used granulated Bocha Sweet in this recipe. Any erythritol monk fruit blend will also work well, white or golden. As would allulose or xylitol.
- Eggs – Should be large and room temperature for a better rise.
- Cinnamon, vanilla extract and baking powder
- Apple cider vinegar – This cannot be replaced with any other vinegar!
- Cream cheese – You could use sour cream instead or a mix of yoghurt and butter.
How to make keto apple muffins
First, macerate the apples. Peel, core and chop 2 small apples. Put them in bowl with 1 teaspoon lemon juice (to prevent them from going brown) and 2 tablespoon sweetener. Stir and let the apple pieces sit for 30 minutes to draw out any excess liquid.
Next, blend the eggs and sweetener for 2 minutes until they are frothy and have doubled in volume.
Now add the wet ingredients – cream cheese, apple cider vinegar and vanilla extract. Blend until combined.
Stir together the dry ingredients in a separate bowl. Then add them to the egg mix and blend until a smooth batter forms. It will be quite liquid at first, but firms up within 2 minutes as the flax and coconut flour soak up the moisture.
Drain all excess liquid from the bowl with the chopped apples (it will be about 2 tablespoons).
Fold the apple pieces into the muffin batter and fill the batter into 8 paper cups which you have put inside your muffin pan. You can also use a well-greased silicone muffin pan.
In a small bowl, stir together sweetener and cinnamon. Scatter over the muffins and bake them for 30 minutes or until lightly browned.
Let the muffins cool on a wire rack and enjoy!
Recipe tips and variations
For a richer muffin – Replace half of the cream cheese with butter for a more cake-like experience.
No coconut flour – To make these muffins without coconut flour, replace it with 3 times the amount of almond flour.
Dairy free – For dairy free Keto Apple Muffins, replace the cream cheese with coconut cream.
Nut free – Try a 50/50 blend of sesame flour and sunflower seed flour in place of the almond flour.
Use apple pie spice – Make them taste like apple pie by adding ½ tsp nutmeg and ¼ tsp each allspice, ginger and cardamom.
Keto applesauce muffins – Use homemade applesauce instead of the apple pieces! You may need to increase the amount of flaxseed to balance the additional moisture.
Store at room temperature for up to 2 days or in the fridge for up to 4 days.
All almond flour muffins freeze well!
More keto muffin recipes
You can check out all my keto muffin recipes here. Here are 3 of my personal favourites:
Tried this recipe? Give it a star rating below!
Low Carb Keto Apple Muffins
Light, full of fibre and packed with flavour, these Keto Apple Muffins make a great low carb breakfast or on-the-go snack. The recipe is gluten free and only 5.2g net carbs per muffin.
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
Optional, but recommended: Macerate the apples. Peel, core and chop 2 small apples. Put them in bowl with 1 tsp lemon juice and 2 tbsp sweetener. Stir and let sit for 30 minutes to draw out the liquid.
Preheat the oven to 180 Celsius / 350 Fahrenheit / 160C fan.
Blend the eggs and sweetener for 2 minutes until they are frothy and have doubled in volume.
Add the wet ingredients – cream cheese, apple cider vinegar and vanilla extract. Blend until combined.
Stir together the dry ingredients in a separate bowl. Add to the egg mix and blend until a smooth batter forms. It will be quite liquid at first, but firms up within 2 minutes as the flax and coconut flour soak up moisture.
Drain all liquid from the bowl with the chopped apples (it will be about 2 tablespoons). Fold into the muffin batter and fill the batter into 8 paper muffin cups.
In a small bowl, stir together sweetener and cinnamon. Scatter over the muffins and bake for 30 minutes or until lightly browned.
To lower the carbs, reduce the apple to 1 cup / 125g. This brings the net carbs down to 4.3g and the sugar content to 3.1g.
Best stored in the fridge for up to 4 days or freeze for up to 3 months.
These muffins are not overly sweet and quite light. For a richer, more cake-like experience, replace half of the cream cheese with butter.
Calories: 177kcalTotal Carbohydrates: 8.5gProtein: 7.1gFat: 13.9gSaturated Fat: 4.4gFiber: 3.3gSugar: 3.9g
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