savory keto muffin feat image

Savory Ketogenic and Low-Carb Muffin Recipe

Looking for a simple snack? Perhaps a new low-carb quick and easy recipe? You have found it!

Oh a whim, I made these muffins up. They happened to be eaten on a day Tristan made a “Day of Eating” video and posted it up on youtube and facebook. The response was so great! So many of our readers requested the recipe and thus, a new video was made capturing the recipe being made in action. Watch the video by clicking here.

 

In the eyes of my child, these muffins are such a hit they deserve a newly invented word categorizing their superior status.

Aryana says “They are so good. They are owensee“.

Me: “Owensee?”

Aryana: “Well, a sort of food that is good or yummy, that is what owensee means”.

Savory Low-Carb Vegetable Muffin Recipe

These muffins have been hot all over our facebook and youtube.

They are a quick nutritious snack anyone will love! There are many happy bellies out there now enjoying the crunchy, warming, quick and easy to make vegetable muffins!

Want to see more delicious and nutritious recipes? Check out The Ketogenic Edge Cookbook in our shop now!

low-carb muffin

 

UPDATE May 2017: The original recipe below remains an EXCELLENT recipe, however by adding 1/2 cup of liquid like coconut milk, nut milk, or bone broth the batter blends smoother and the final muffins come out of the oven with a moist inside and toasted outside. I am a big fan of using broth in recipes and have been adding it in to these broccoli muffins consistently.

What about you? Do you like them better with or without the extra liquid?

savory keto muffin feat image
Savory Ketogenic Vegetable Muffin Recipe
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Servings:
Units:
Savory Ketogenic Vegetable Muffin Recipe
Print Recipe
Print this recipe
Servings:
Units:
savory keto muffin feat image
Rating
Votes: 1
Rating: 5
You:
Rate this recipe!
Prep Time 5minutes
Cook Time 20minutes
Ingredients
  • 6 whole egg
  • 1/2 cup coconut flour
  • 1/2 cup liquid see UPDATE above the recipe box
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups broccoli steamed and food processed
  • 2 tablespoons coconut oil softened
Ingredients
  • 6 whole egg
  • 1/2 cup coconut flour
  • 1/2 cup liquid see UPDATE above the recipe box
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups broccoli steamed and food processed
  • 2 tablespoons coconut oil softened
Rating
Votes: 1
Rating: 5
You:
Rate this recipe!
Prep Time 5minutes
Cook Time 20minutes
Instructions
  1. Preheat oven to 350 degrees.
  2. Whisk eggs.
  3. In a small bowl, combine dry ingredients - flour, baking soda and salt.
  4. Stir broccoli and coconut oil in to the eggs.
  5. Combine dry ingredients into the broccoli egg mixture.
  6. Spoon evenly into a muffin tin.
  7. Bake for 15-20 minutes, until tops are golden brown and knife comes out clean.
  8. Cool and enjoy!
Recipe Notes

Top with kalamata olives or shredded cheese for extra flavor variations.

For more delicious and nutritious recipes check out our COOKBOOK!

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46 Responses

  1. Thor
    | Reply

    That looks good. Munchies over here. I would be tempted to put maple syrup on the butter.

  2. Paul
    | Reply

    I made these and ate all of them in 2days! Making another batch, twice as many and adding a bit of grassfed ground beef and bacon!

  3. Paul
    | Reply

    Made another batch and subsituted coconut flour with ground flax, very good too.

  4. Scott Gilmore
    | Reply

    Thank you Jessica! These are/were great!

  5. Nathan
    | Reply

    Can you sub zucchini? Less carbs.

    • Jessica
      | Reply

      I’m sure you could – it may make the muffin more moist, adjust the baking time accordingly.

      • Cynthia
        | Reply

        I am so glad I stumbled upon you and your husband today. I am making these now with the substitution of zucchini since broccoli bothers my system. Thank you!

  6. KyleB
    | Reply

    How many calories approximately?

    • Tristan
      | Reply

      4 g protein, 5.5 g fat, 2 g net carb

  7. Victor
    | Reply

    OMG I just made these and had one and it was soooo good! This is literally gonna save my diet. Having something that taste like wheat bread really make it easier. Thank you so so much Jessica.

    • Tristan
      | Reply

      Glad you are enjoying 🙂

      • Victor
        | Reply

        You da man Tristan

  8. Christoffer
    | Reply

    Thank you very much ! <3

  9. Jim
    | Reply

    This may be a dumb question – are to two cups of broccoli measured before or after running through the food processor?

    • Jim
      | Reply

      Because mine came out looking like some kind of muffin from “Green Eggs and Ham”. ?

      • Tristan
        | Reply

        Measured after they are food processed. You can also add 1/2 cup of water, nut milk, or coconut milk to make a more moist muffin. Hope you can try again and find a texture you like!

  10. Jon C
    | Reply

    Hope you don’t mind me asking a noob question, but wouldn’t there be less carbs in almond flour instead of coconut flour? Is there a reason you like coconut flour? Is it due to MCT?

    • Jessica
      | Reply

      It is a matter of personal preference and availability.

  11. Diana
    | Reply

    I made these substituting Pumpkin for the broccoli and adding turmeric, cinnamon, black pepper and pumpkin pie spice. Had to add a bit more coconut flour, as pumpkin has more moisture than broccoli 🙂

    • Jessica
      | Reply

      Sounds great! Thanks for sharing 🙂

  12. Paul
    | Reply

    Hi!
    Thank you for that recipe, just finished making a first batch and it’s amazingly good!!

    Would you recommend keeping them outside or in the fridge though?

    Thanks!

    • Jessica
      | Reply

      Food is generally best preserved in the fridge. Happy to hear they are a success!

  13. Jt
    | Reply

    Hi. These may be the keto – aip paleo food that I have been dreaming about 🙂 as I need some low protein keto foods that tick all my boxes, but don’t “tick off” my colitis (flax does). May I ask what the topping is? :

    • Jessica
      | Reply

      There is no topping photographed here, just the recipe as it is published above. Hope you like them 🙂

      • Bren
        | Reply

        In the photo of a man holding the muffin, there definantly seems to be a “topping” 🙂

        • Tristan
          | Reply

          A big chunk of butter 🙂

  14. Jedd
    | Reply

    Hey! These look great! Do you think I would need to use less coconut oil if I added some cheddar?

    • Jessica
      | Reply

      All depends on what macros you are aiming for.

  15. Erika
    | Reply

    I absolutely LOVE these! I added lots of fresh basil, thyme and some fresh ground cumin, coriander, cardamom and a bit of coconut milk to help the broccoli process. How long would you say they last in the fridge in airtight container? Thanks so much for the recipe.!!

    • Tristan
      | Reply

      That sounds great! Generally, food lasts 3 to 5 days in the fridge, give a smell test to double check. If they still smell good, I’m sure they are.

  16. emma rudman
    | Reply

    yummy muffins would like to follow you so i dont miss recipes

  17. Billy
    | Reply

    These things are awesome. Note, that I have made a batch with diced cauliflower too. Just as good.

  18. VK
    | Reply

    Hi guys!!! My boyfriend got me into keto and then wanted me to see your website and he happened to show me this one with THESE muffins!! SOOOOO GOOOD!
    Couple questions…. How many muffins did you make to get these macros and is there a website that can calculate net carbs from recipes? Myfitness pal doesnt do net carbs 🙁

    Also.. net carbs versus actual carbs on keto?? Ive read both but would enjoy your opinion. Thank you!!!!!!

    • Jessica
      | Reply

      Hello, this recipe makes 12 muffins. Each with the macros listed above. Net carbs are calculated by subtracting the fiber from the amount of total carbs. I do not know of a app that will do it for you. Our cookbook has complete macros for every single recipe, all the calculating was done by hand! Tristan has a video on the Primal Edge Health youtube channel about carbs, I suggest you check it out for more info.

  19. Lene
    | Reply

    Hello dear! I just finished the muffin and i love it, thank you guys

  20. Fran
    | Reply

    Hi can you freeze these?

    • Jessica
      | Reply

      Yes you can!

  21. Maddy
    | Reply

    I never ever have all the ingredients I need on hand for a baking recipe, but this time I did. I just had to try them, and I have to say: Absolutely amazing. I’ve made regular bacon and egg muffins or variations of that, but no longer. These are so SO much better, and will now be a staple in my kitchen.
    Also, thank you so much for the wealth of knowledge you share with us all. I’m on day 2 of Keto, and it really truely helps to have so much information on hand.

  22. Jennifer Jakymowycz
    | Reply

    So I really wanted to bake something, but I didn’t have any broccoli, so I substituted spinach and they were wonderful! I’ll be taking these with me to work to have with lunch! SO GOOD!!

  23. […] and easy keto flatbread recipe from The Ketogenic Edge Cookbook is a HUGE hit! Catching up with the Savory Broccoli Muffin recipe, these flatbreads are becoming one of our most talked about recipes. I see a theme evolving here, […]

  24. Mike T
    | Reply

    So looking forward to these. Have you ever found the need to partially dehydrate the broccoli to avoid overly soggy muffins?

    • Jessica Haggard
      | Reply

      Never had to do that, no problems with over-sogginess

  25. joe
    | Reply

    Can you weigh out the broccoli next time you make them? I think that the 2 cups I added was about 2x as much as you put in because these are basically just broccoli

    • Jessica Haggard
      | Reply

      Sure, I’ll do that ?

  26. Renee
    | Reply

    These sound divine! My husband is on the road a lot with work so they would be great for him to take as a convenient snack! Going to make tomorrow.

    • Jessica Haggard
      | Reply

      Yes! They are perfect to take out on the go. Lots of room to customize the recipe too, mix and match flavors and add his favorite herbs or onions/garlic/jalapeno peppers/cheese… whatever he likes.

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