Those wonderful looking muffins at the coffee shop pack a minimum of 60 grams of carbohydrates, and sometimes over 100! That makes them unsuitable for a diet with a goal of 30 – 40 grams of carbs per day. The alternatives we’ve tried all seem dry or just not very tasty.
But Jan has come up with an alternative muffin that comes in at less than 6 grams of carbohydrates per muffin. At 6 grams, the muffins can complement any meal, and serve as a good snack. As in all of these lower carbohydrate recipes, a balance between taste and carbohydrate levels has to be reached. I think Jan has nailed it on this recipe!
Because these contain a small amount of flour, sugar, brown sugar and commercially produced spices, they may not be appropriate for paleo dieters. They are also not gluten free. Substituting more almond meal for the white flour does work, and removes the gluten, but makes the muffins denser. We like them this way — low carb and tasty!
These have a firm texture like a bran muffin, but with a smoother, not-so-sweet pumpkin bread taste. They are especially good sliced down the middle, slathered with butter, and then heated for 15 seconds in the microwave. The coconut and brown sugar topping provides a satisfying crunch, complemented by the crunchy walnuts. Our tastes have changed, and we don’t like “too sweet” desserts any longer, but increasing the sweetener may be appropriate for some. This recipe makes 24 muffins.
|2 1/2||Cup||Almond Meal Flour|
|2||Tablespoons||Pumpkin Pie Spice|
|1||15 Oz||Organic Canned Pumpkin|
|18||Drops||EZ-Sweetz Liquid Sucralose (equal to 5/8 Cup of Sugar)|
|Topping Dry Ingredients (Optional)|
|3||Tablespoon||Unsweetened Shredded Coconut|
Pre-heat oven to 350° F.
Grease cupcake pans with butter, coconut oil or (gasp) vegetable shortening, then flour them. See This Link for a tutorial on greasing a cupcake pan (“The Internet has everything, Wilma!”) You’ll need enough cupcake pans to make 24 muffins.
Combine dry ingredients (except for the optional topping and walnuts) in a mixing bowl and mix well. Combine wet ingredients in a larger bowl and mix well, then mix in the dry ingredients, adding them slowly. You can adjust the water from 1/3 to 1/2 cup as needed while mixing; the mixture should be thick, about the consistency of cooked oatmeal. When fully mixed, fold in the chopped walnuts.
Fill the greased cupcake pans with the mixture, nearly to the top. Combine the topping ingredients in a small bowl and mix well, then sprinkle on top of the mixture in the cupcake pans. This topping rests on top and forms a crunchy, crumble-like topping as it is baked, so don’t fold, spindle or mutilate it — just sprinkle it on top.
Place filled cupcake pans into the oven for 20 minutes. When done, a wooden toothpick inserted into a muffin will come out clean.
Net Carbs Information
Our carbohydrate analysis is calculated using the labels on the packaged ingredients (pumpkin, etc.) and Internet sources for things like the eggs. We have subtracted the fiber grams from the US labeled product to achieve the net, digestible carbohydrate count.
We did not calculate the grams of fiber, protein and fat in this recipe, as we rarely worry about those in our daily diet. Those of you who care, and use nutritional calculators at sites like FitDay, are welcome to chime in with your analysis in the comments.
Eliminating the topping brings the muffins down to 5 grams of carbs each. You may find other places to save, such as substituting more EZ-Sweetz Liquid Sucralose for the sugar (saving another 24 grams of carbs), and bring these in at about 4 grams of carbs. But we would rather save that gram of carb elsewhere.
|Net Carbs in Ingredients|
|Amount||Measure||Ingredient||Net Grams of Carbs|
|2 1/2||Cup||Almond Meal Flour||20|
|2||Tablespoons||Pumpkin Pie Spice||0|
|1||15 Oz||Organic Canned Pumpkin||21|
|18||Drops||EZ-Sweetz Liquid Sucralose||0|
|Topping Dry Ingredients (Optional)|
|3||Tablespoon||Unsweetened Shredded Coconut||2|
|Full Recipe||134 grams|
|Per Muffin||5.58 grams|
Good Stuff Inside
We like coconut and almond flour, as well as flaxseed meal, but used alone, they can rarely replace white flour in a recipe. We find flaxseed muffins dry and tough. Combining the three “alternative flours” in the proportions above works well in this recipe. One note about coconut flour: it is very thirsty, so if you use more, expect to add more water.
We haven’t had good success baking with any of the alternative sweeteners except for EZ-Sweetz Liquid Sucralose. The problem with granular Splenda, Stevia, Truvia and other sweeteners is that they turn bitter when baked at 350°F. Each drop of EZ-Sweetz equals a teaspoon of sugar in sweetness without any malitrol, dextrose or other “carrier” to turn bitter.
Let us know how you like these muffins, and if you come up with other modifications.