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Healthy Home Economist / Archives / Recipes / Breakfast Recipes / Breakfast Muffins / Real Food Chocolate Muffins (Keto, GAPS)

Real Food Chocolate Muffins (Keto, GAPS)

by Sarah Pope / Affiliate Links ✔

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  • Real Food Low Carb Chocolate Muffins
  • Chocolate Keto Muffins

This delicious recipe for chocolate muffins uses whole food ingredients and is keto-based with only seven carbs per serving. Sugar-free with no sneaky alternative sweeteners!

keto chocolate muffins on a cutting board

When I started looking at the recipes for chocolate keto muffins that are out there on the internet, I was sorely disappointed with the quality of the ingredients. They seemed to all include sketchy sweeteners like Swerve or other sugar replacements masquerading as healthy.

What good is losing weight on the keto diet if you lose your health in the process with dangerous alternative sweeteners?

Real Food Low Carb Chocolate Muffins

I quickly realized that I would need to come up with a chocolate muffin recipe myself if I wanted something truly healthy and low carb.

After a number of attempts, I have consistently enjoyed excellent results with the recipe below. It tastes exactly like the Simple Mills Chocolate Muffin and Cake Mix, but without the starchy arrowroot and (no-no disaccharide) coconut sugar the mix contains. Neither of these ingredients is allowed on either ketogenic or gut healing diets like GAPS or SCD.

In other words, my version is authentically low carb and legal for all food philosophies and healing and/or weight loss diets.

I hope you enjoy it!

keto chocolate muffins on a cutting board
4.45 from 9 votes
Print

Chocolate Keto Muffins

Recipe for delicious chocolate keto muffins that uses only whole food ingredients and only five carbs per serving. No alternative sweeteners!

Course Breakfast, Dessert
Cuisine American
Keyword gaps, keto, low carb, scd, sugar free
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 12
Calories 158 kcal
Author Sarah Pope

Ingredients

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/3 cup cocoa powder
  • 4 Tbl date syrup
  • 3 eggs
  • 1/3 cup expeller pressed coconut oil
  • 1/2 cup filtered water
  • 1 tsp vanilla extract
  • 1 tsp baking soda
  • 1 pinch sea salt

Instructions

  1. Warm the coconut oil to liquefy.

  2. Mix the almond flour, coconut flour, cocoa powder, baking soda, and sea salt in a medium to large glass bowl.

  3. Beat the eggs in a glass bowl and then blend in date syrup, vanilla and coconut oil.

  4. Pour the wet ingredients into the bowl with the dry ingredients and blend well.

  5. Add water and re-mix again to achieve desired consistency. See video below for what this looks like.

  6. Line muffin tins with unbleached muffin cups and half fill with batter.

    chocolate muffin batter
  7. Bake at 350°F/ 177°C for 18 minutes or until a knife inserted into the center of one of the muffins comes out clean. Take care to not overbake.

  8. Cool for 5 minutes on the counter and then serve warm. Or, cool to room temperature and store in an airtight container on the counter for up to 3 days. Refrigerate what you won't use in that time.

Recipe Video

https://www.thehealthyhomeeconomist.com/wp-content/uploads/2020/05/low-carb-chocolate-muffin-batter.mp4

Recipe Notes

If using store-bought almond flour, be sure it is blanched as this will be lower in phytates.

I recommend making your own fresh almond flour using soaked or sprouted almonds.

Nutrition Facts
Chocolate Keto Muffins
Amount Per Serving (1 muffin)
Calories 158 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 7g35%
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 47mg16%
Sodium 25mg1%
Potassium 37mg1%
Carbohydrates 7g2%
Fiber 1g4%
Protein 5g10%
Calcium 10mg1%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.

half dozen low carb chocolate muffins on kitchen counter

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Category: Breakfast Muffins
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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Reader Interactions

Comments (21)

  1. Marita

    Feb 6, 2023 at 3:50 am

    5 stars
    I’m in Australia, we don’t have date syrup. Could I use Keto maple syrup or perhaps some honey instead?
    Thanks in advance.

    Reply
    • Sarah Pope

      Feb 6, 2023 at 11:05 am

      Honey is best not used for baking as cooking destroys it. I have never heard of keto maple syrup, but most commercial keto foods are low quality that I’ve observed. You can use pureed dates instead of you prefer.

  2. Maritza

    Jun 15, 2020 at 10:38 am

    5 stars
    These are incredibly moist, have a rich chocolate flavor and are just sweet enough. Wow, another amazing recipe, this will be added to my all time favorite recipes I keep on rotation.

    Reply
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