Help make this Keto friendly

I love these muffins and would love to figure out a way to make them Keto friendly. Any substitutes for the unsweetened applesauce and honey?

Current nutrition info;
Serving Size: 1 muffin Calories: 196

Sodium: 231mg

Fat: 12.1g

Saturated Fat: 1.8g

Carbohydrates: 19g

Fiber: 2.9g

Protein: 4.6g

[pumpkin lactation muffins](

2 eggs

1/2 cup honey

1 cup pureed pumpkin

1/2 cup melted coconut or grapeseed oil

1/2 cup unsweetened applesauce

1 teaspoon vanilla

1 cup whole wheat flour

2/3 cup almond flour

1 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon baking powder

1/2 cup chopped walnuts

1/3 cup chocolate chips plus extra to top muffins (or dried fruit like raisins or cranberries)

2 tablespoons chia seeds (optional)

3 tablespoons flaxseed meal (optional)

2 tablespoons brewer’s yeast


Preheat oven to 350 degrees F. Whisk together the wet ingredients (eggs through vanilla).

In another bowl, combine the dry ingredients (whole wheat flour through brewer’s yeast).

Add the dry ingredients to the wet and mix well.

Line muffin tins with paper. Fill each to the top with batter and top with chocolate chips (optional).

Bake 25 to 30 minutes for regular muffins, 22 minutes for mini muffins, and 55 minutes for a loaf.

They are ready with toothpick inserted in the middle comes out clean.

Cool for a few minutes in the pan on a rack. Then, remove from the pan and cool completely on a rack.

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3 Responses

  1. AutoModerator dedi ki:

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  2. NatulaMaris dedi ki:

    So in my experience when substituting, you will not always maintain the flavor of your favorite thing. I make a bomb banana bread, moist, tender with a perfect crumb, and I have made Keto-ized it by changing the flours and lowering the serving size etc. But a few things right off the bat:

    Almond flour has a high fat content to it, it is not the same as pastry, AP or wheat flour. It cannot be milled very small and thus your texture is almost SURE to change. This is not a bad thing, it’s just going to be different than your muffins above.

    Because of that high fat, you are going to need something to bring the “mie” in french, meaning the crumb or the set-up that gluten creates (the reason not to overmix things with flour). Here’s my take.

    * 2 eggs = I*ncrease eggs by 2*
    * 1/2 cup honey + 1/2 cup unsweetened applesauce = *Both are liquid ingredients, so we will need to add to the liquid content in the other ingredients, I would slash the applesauce and honey and try adding just a 1 cup of monkfruit sugar or swerve.*
    * 1 cup pureed pumpkin = *To make up for the lack of applesauce, increase this to 1 1/2 cup and either 1/2 cup of sour cream or 1/2 cup of cream cheese.*
    * 1/2 cup melted coconut or grapeseed oil = *perfect, also could use softened grassfed butter.*
    * 1 teaspoon vanilla
    * 1 cup whole wheat flour + 2/3 cup almond flour = *Remove in favor of a different ratio: 2 1/2 cup Almond Flour + 1 Tbsp. Baking Powder + 1 tsp of xanthan gum (which can increase the tender body of the baked good; try without if you don’t have it. If the texture is mealy add it in. Also, mix xanthan powder with the dry ingredients first, don’t add to wet, it will react and clump.)*
    * 1/2 cup chopped walnuts = A*nd any other nuts! Hazelnuts might be nice etc.*
    * 1/3 cup chocolate chips plus extra to top muffins (or dried fruit like raisins or cranberries) = *No dried fruit, you can do fresh raspberries and blackberries (which will bleed into mix) and avoid blueberries bc they are high in carbs, and you’ll need to use extra dark chocolate with no sugar added OR Lily’s stevia sweetened chocolate chips OR guittard makes delicious extra dark chocolate chips with very low sugar content and a small amount of fiber so net is low.*
    * 2 tablespoons chia seeds (optional)
    * 3 tablespoons flaxseed meal (optional)
    * 2 tablespoons brewer’s yeast

    **So, the basic recipe would be:**

    *Combine Wet:*

    *1/2 cup of softened butter/coconut oil + 1 cup of monkfruit sugar or swerve + 4 eggs + 1.5 cup Pumpkin Puree (not pie filling) + 1/2 cup cream cheese or full fat sour cream + 1 tsp vanilla*

    *Cream sugar and butter or oil, add eggs one by one, then the rest until nicely combined with no clumps.*

    *Combine Dry:*

    *2 1/2 cup Almond Flour + 1 TABLEspoon Baking Powder + 1 tsp of xanthan gum + 1 tsp baking soda (Optional Ingredients: 2 tablespoons chia seeds, 3 tablespoons flaxseed meal, 2 tablespoons brewer’s yeast)*

    *Dry whisk all together until incorperated then using a spatula, add the wet ingredients to the dry and combine well.*

    *Once mixed add extras into batter or top with them.*


    Let me know if this helps at all or works 🙂

  3. omghooker dedi ki:

    I can think of ways to get them lower, but they’ll still be fairly high I think… You could use one of the unsweetened Greek yogurts in place of the applesauce, check your lables, there’s substitution honey but it’s still Carby so check lables, Lilly’s chocolate chips would help you a lot, and instead of cranberry or whatever fruit on top maybe a black or blueberry, check nutrition to see which berry is lowest, or skip the fruit topping all together. It’s using almond flour already so maybe if you replace the regular flour with coconut flour for the texture difference and absorbing value it would work okayish… Maybe a more experienced baker can give better advice but this is a rough one to translate imo

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