These mini muffins will perk up your breakfast with bites of blueberries (use frozen!) and a coconut flour base. They’re great for those of you who loved having a muffin in the morning before starting keto, but we kept them small to help with portion control.
Yields 6 servings of Keto Blueberry Pancake Bites
The Preparation
- 4 large egg
- 1/4 cup erythritol
- 1/2 teaspoon vanilla extract
- 1/2 cup coconut flour
- 1/4 cup butter, melted
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground cinnamon
- 1/3 cup water
- 1/2 cup frozen blueberries
The Execution
1. Preheat your oven to 325F. Grease a mini muffin tin well, as the batter is very sticky.
2. Use a blender to puree the eggs, sweetener, and vanilla extract.
3. Add the coconut flour, butter, baking powder, salt, and cinnamon. Blend until smooth, then let the batter sit for a few minutes to thicken. Blend in the additional portion of water, about 1/3 at a time until the batter is thin enough to scoop easily but not thin enough to pour.
4. Put the batter into the muffin tin. Top with a few blueberries per bite and press the berries down into the batter.
5. Bake for 25 minutes or until the batter fully cooks. Serve with sugar-free pancake syrup.
This makes a total of 6 servings of Keto Blueberry Pancake Bites. Each serving comes out to be 152 calories, 12.5g fats, 3.1g net carbs, and 5.7g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 4 large egg | 315 | 20.9 | 1.6 | 0 | 1.6 | 27.6 |
| 1/4 cup erythritol | 10 | 0 | 0 | 0 | 0 | 0 |
| 1/2 teaspoon vanilla extract | 6 | 0 | 0.3 | 0 | 0.3 | 0 |
| 1/2 cup coconut flour | 160 | 9.3 | 26.7 | 18.7 | 8 | 8 |
| 1/4 cup butter | 407 | 46 | 0 | 0 | 0 | 0.5 |
| 1 teaspoon baking powder | 2 | 0 | 1.3 | 0 | 1.3 | 0 |
| 1/2 teaspoon salt | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/4 teaspoon ground cinnamon | 2 | 0 | 0.5 | 0.4 | 0.2 | 0 |
| 1/3 cup water | 0 | 0 | 0 | 0 | 0 | 0 |
| 1/2 cup frozen blueberries | 40 | 0.5 | 9.4 | 2.1 | 7.3 | 0.3 |
| Totals | 941 | 76.8 | 39.8 | 21.1 | 18.7 | 36.5 |
| Per Serving (/6) | 157 | 12.8 | 6.6 | 3.5 | 3.1 | 6.1 |
Keto Blueberry Pancake Bites
Ingredients
- 4 large egg
- ¼ cup erythritol
- ½ teaspoon vanilla extract
- ½ cup coconut flour
- ¼ cup butter melted
- 1 teaspoon baking powder
- ½ teaspoon salt
- ¼ teaspoon ground cinnamon
- ⅓ cup water
- ½ cup frozen blueberries
Instructions
- Preheat your oven to 325F. Grease a mini muffin tin well, as the batter is very sticky.
- Use a blender to puree the eggs, sweetener, and vanilla extract.
- Add the coconut flour, butter, baking powder, salt, and cinnamon. Blend until smooth, then let the batter sit for a few minutes to thicken. Blend in the additional portion of water, about 1/3 at a time until the batter is thin enough to scoop easily but not thin enough to pour.
- Put the batter into the muffin tin. Top with a few blueberries per bite and press the berries down into the batter.
- Bake for 25 minutes or until the batter fully cooks. Serve with sugar-free pancake syrup.
Why frozen blueberries?
We found that they don’t bleed as much as fresh ones, but you’re welcome to use whichever you have on hand.
Ok, thank you for your response.
Hello, I was looking at the carb amounts for these and thought them to be a little on the high side. Check the fiber in the coconut flour to see if you forgot to multiply when doing your calculations. I got 36 total carbs with 20 of those being fiber on the brand I have here, same when googling as well. It should bring the net carbs down a fair bit. For me it came to 4.82 per 2 mini muffin serving.