So I figured we needed a bit of a break from all the mug cakes before I start off on the savory series. Though I have all of the savory ones done, I wanted to give a bit of a treat to you guys (especially the ones without microwaves)!
Boy, I didn’t imagine in todays day and age that some people just don’t own microwaves. They’re so convenient but I do understand that the nutrients are pretty much sucked out of the joyous life of everything by those microwave radiation waves. Either way, I know you’ll be happy with these little guys.
Maple. Pecan. Muffins. And…they’ll be packed full of fiber. I remember hearing some of you were having trouble going to the bathroom? Think twice! Haha, really though they won’t make you go running, but they certainly help in getting things moving along.
I thought these were really tasty. The pecans on the top get a toasted vibe going on with them, while the raw pecans inside stay raw and give a nice earthy mouthfeel to them – complimenting the sweet flavors really well. Not to mention they add a whole ‘lotta texture to the muffin. The flaxseed can be skipped if you have no way to get it, you can simply add 1/2 Cup more Almond Flour and get away with it.
Some people have been asking me where I buy my nuts – pretty much where I buy everything else. On Amazon! Buying nuts online seems to be a pretty good deal to me. You buy bulk, you get quality, and you pay about 2/3 the price you would in the store. You can get a 4 Pound Bag of Pecan Halves for only $33. It’s pretty awesome if I do say so myself, and you can freeze these guys for up to a year with no problems!
Yields 11 Maple Pecan Keto Muffins
The Preparation
- 3/4 cup pecans
- 2 large egg
- 1/2 cup coconut oil
- 2 teaspoons maple extract
- 1 teaspoon vanilla extract
- 1/2 teaspoon apple cider vinegar
- 1/4 teaspoon liquid stevia
- 1 cup almond flour
- 1/2 cup flaxseed meal
- 1/4 cup erythritol
- 1/2 teaspoon baking soda
The Execution
1. Preheat the oven to 325°F. Then, in a food processor, add ¾ Cup Pecan Halves and coarsely chop them.
2. In a large mixing bowl, add 2 Large Eggs, 1/2 Cup Coconut Oil, 2 tsp. Maple Extract, 1 tsp. Vanilla Extract, 1/2 tsp. Apple Cider Vinegar, and 1/4 tsp. Liquid Stevia. Mix this all together well.
3. In another mixing bowl, add 2/3 of chopped pecans, 1 Cup Honeyville Almond Flour, 1/2 Cup Bob’s Red Mill Golden Flaxseed, 1/4 Cup NOW Erythritol and 1/2 tsp. Baking Soda. Mix this all together well.
4. Pour the wet ingredients into the dry ingredients. Note: The wet ingredients will be lumpy if the eggs are not room temperature. If you have a chunky wet batter, it is from the coconut oil solidifying – don’t worry about this.
5. Mix together all the ingredients well until a batter forms.
6. Distribute the batter among 11 muffin liners in a cupcake tray.
7. Sprinkle the remaining 1/3 chopped pecans over the top of each muffin.
8. Bake for 25-30 minutes in the oven at 325F.
9. Take out the oven and let cool for 5-10 minutes.
10. Serve warm! These also save very well.
This makes a total of 11 servings of Maple Pecan Keto Muffins. Each serving comes out to be 239 calories, 22.9g fats, 1.5g net carbs, and 4.8g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 3/4 cup pecans | 539 | 56.1 | 10.8 | 7.5 | 3.3 | 7.2 |
| 2 large egg | 157 | 10.5 | 0.8 | 0 | 0.8 | 13.8 |
| 1/2 cup coconut oil | 972 | 108 | 0 | 0 | 0 | 0 |
| 2 teaspoon maple extract | 25 | 0 | 1.1 | 0 | 1.1 | 0 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.6 | 0 | 0.6 | 0 |
| 1/2 teaspoon apple cider vinegar | 1 | 0 | 0 | 0 | 0 | 0 |
| 1/4 teaspoon liquid stevia | 0 | 0 | 0 | 0 | 0 | 0 |
| 1 cup almond flour | 648 | 56 | 24.6 | 14.6 | 10.1 | 23.5 |
| 1/2 cup flaxseed meal | 278 | 21.8 | 15.1 | 14 | 1 | 9.4 |
| 1/4 cup erythritol | 10 | 0 | 0 | 0 | 0 | 0 |
| 1/2 teaspoon baking soda | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 2642 | 252.4 | 53 | 36.1 | 16.9 | 53.9 |
| Per Serving (/11) | 240 | 22.9 | 4.8 | 3.3 | 1.5 | 4.9 |
Maple Pecan Keto Muffins
Ingredients
- ¾ cup pecans
- 2 large egg
- ½ cup coconut oil
- 2 teaspoon maple extract
- 1 teaspoon vanilla extract
- ½ teaspoon apple cider vinegar
- ¼ teaspoon liquid stevia
- 1 cup almond flour
- ½ cup flaxseed meal
- ¼ cup erythritol
- ½ teaspoon baking soda
Instructions
- Preheat oven to 325F. Add the pecans to a food processor and process them until roughly chopped.
- In a large mixing bowl, add the eggs, coconut oil, maple extract, vanilla, apple cider vinegar, and liquid stevia. Mix well.
- In a separate bowl, add about two-thirds of the chopped pecans, almond flour, flaxseed meal, erythritol, and baking soda. Mix well.
- Pour the wet ingredients into the dry ingredients. Note: The wet ingredients will be lumpy if the eggs are cold rather than room temperature. If the batter is wet and chunky, it's from the solidified bits of coconut oil — no need to worry about this.
- Mix the ingredients to form a batter.
- Distribute the batter evenly in a lined cupcake tray.
- Sprinkle the remaining chopped pecans on top of the muffins.
- Bake for 25–30 minutes.
- Remove and let cool for 5–10 minutes.
- Serve warm! These also keep very well.
Hi Craig! Just started following your blog….where in the world have I been???
Thank you for all the lovely mug cakes…looking forward to the savory series.
I admit I have been avoiding the micro except to warm up a cup of tea or coffee, but an entry on the PHD blog gave me pause. Perhaps it will you too…
Thank you Melissa! I liked the blog entry – hope you keep following around, I’ll be posting the savory ones starting today I think 🙂
I am going to try these, they look amazing. Pinned to my Low Carb board. I am jealous of two things. 1)Your amazing photography and 2) How clean your oven is.
Hahah Anita 😛 My oven has a clean cycle on it so it’s easy! But thank you for the compliment on the photos!
Why didn’t you make sure the eggs were room temp?
…whyyyy!???!!
In all seriousness, I’m super excited to try this one. Looks ahhmazing. 🙂
I did it just to spite you Sara 😛
These look delicious! But 11 muffins? Not 12? You’re making my OCD hurt.
Hehe Rachel, sorry about that! You could definitely calm your OCD down and get 12 out of this, I just wanted them to be a certain size!
Made these yesterday. I like the flavor but my muffins were greasy…like the coconut oil didn’t mix in very well. Not sure what I did wrong this time.
Normally when I make things with coconut oil, I put them in the fridge after I make them. Otherwise, the coconut oil will stay at room temperature in a liquid form and feel greasy. If you put them in the fridge, the coconut oil will solidify and it’ll taste and feel much less greasy. Hope that helps!
Made these last week and they were delish ! A friend at work ate one and she was licking the pecans out of the ziploc bag I brought it in. Even my non-diabetic husband liked them (and scarfed a few behind my back!) and that’s really saying something as he has been known to be a picky eater ! My only comment is that I thought they were rather small for a muffin as they did not come up to the top of the pan when baked. I am going to try these as mini muffins and freeze some.
Barbara, glad to hear everyone liked them! If you wanted to, you could make around 8 muffins with the same batter and they’re rise over the top of the liners. Reason I did this serving size was for the macros. If you can afford a few more carbs for one then more power to ya!
Hi, Craig,
Made the Maple pecan keto muffins as 24 perfect little mini-muffins, just coming out of the oven now. Next time, I’m thinking of using hazelnut flour with coffee extract and see what happens…..
Sounds good Barbara, let me know how it turns out with the hazelnut flour!
These are definitely a favourite in our house – so delicious and not a trace of the stevia aftertaste 🙂 I’m going to make them again now as mini muffins and try freezing a few for little snacks when I need a taste of sweet! Will try the same recipe but with macadamias and see how they go…
Woo! Glad you and your family like them! I definitely hate that stevia aftertaste, so I try to make sure each thing I’m baking uses a combination. It tends to get rid of the aftertaste of both sweeteners, which is perfect in my eyes. Let me know how it goes with the macadamia nuts!
Why am I always the one asking the silly questions?????? Anyhoo… That is whole flax seed and not the meal correct?
There’s no such thing as a silly question! This one’s also flaxseed meal 🙂 I actually link to the products in the recipe ingredient list if you’re wondering which ones I use.
Hi I’m new here; would these work with Chia seeds instead of Flax? Thanks!
Sure it can! You should use about 3/4 the amount chia as you would flaxseed meal.
Made these tonight a little dry but man oh man are they tasty. Great recipe
Glad to hear you liked it Dan!
I just made these last night and they were amazing! However, I noticed that the erythritol is missing in your nutrition calculation and therefore not giving the correct carb count for each serving. When I entered the information into MyFitnessPal I got a total of 6 net carbs per serving. I also got double the carb count for the pecans as well. I know nutrition information can vary on these sites but 1.5 net carbs compared to the 6 net carbs per serving I got is quite a big difference!
Are we not counting the erythritol because it is a sugar alcohol? If so, that would make sense but I just wanted to make sure we’re on the same nutritional page! 🙂
Yes, that’s correct. I don’t count erythritol for a few reasons. The main one is because erythritol isn’t broken down by humans (we don’t have the enzymes to do so), so it usually just passes through our urine.
I have to take digestive enzymes at every meal due to gasgtroparesis. Do you think this would cause my body to absorb the erythritol?
It shouldn’t, no. If the enzymes are replicating normal human digestion, then the erythritol won’t be absorbed. You can also double check this by testing blood sugar if you have a meter.
What brand of Maple Extract do you use for this?
I’ve used Watkins because it was available at my local store. McCormick, and Bakers Best Collection (Bakto flavors) also make some. I think Craig uses Bakto flavors.
It was hard for me to tell exactly when these were actually done cooking. Any tips?
Can you use a regular mixer? Don’t have a food processor.
You could just crush the pecans in a plastic baggie with a rolling pin if you like – the food processor is not required for this recipe.
Made these today and they came out great. Just like the pics. Had to use imitation maple flavor so maybe I’ll have the real thing next time.
Glad to hear they came out well!
Would it work as well if you melted the coconut oil before mixing it with the other ingredients?
Yes, I don’t see why not.
These are so delicious 😋. I didn’t have pecans so I used walnuts. I put them in the fridge and pull a couple out each morning, warm them in the microwave, and put a little butter on top YUM. I’m definitely making these again.