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Keto Cheese & Chive Muffins

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Breakfasts for me are a take it or leave it event and tend to eat more mid-morning. I like things that are easy, don’t involve faffing around to make and preferably don’t require cutlery. These Keto Cheese & Chive Muffins are my go-to most days during the week.

Mix it up

I love this recipe! It’s also amazingly quick and extremely difficult to stuff up. Even if you’re not a confident baker, this recipe is Kevin-proof (my partner who has been known to burn water). Being based on almond flour, you can’t overwork the mix and using a double acting baking powder like Bob’s Red Mill will give you a light and fluffy texture.

It’s a versatile base for basically any savory muffin. I’ve added in chorizo, bacon, ham and made chili cheese muffins by adding in some chili flakes instead of chives.

Even though it’s a super quick recipe, I still tend to double or triple the recipe and pop them in the freezer for days I don’t have spoons to cook.

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Substitutions

Butter

Substitute the butter for avocado oil or coconut oil. It’s a small but handy hack if you don’t want to involve the microwave or have to melt butter. Avocado oil contains predominantly healthy monounsaturated fats, whereas butter contains a higher proportion of saturated fats. Personally I prefer the flavour of the butter in this recipe.

Almond flour

Can be substituted for almond meal but it does add a bitterness to the muffin.

Chives

Fresh or dried, they both taste delicious or you can leave them out altogether. I tend to have dried chives in my pantry more readily than I have fresh chives… it’s on the list of plants I manage to consistently kill.

Cheese

Any cheese is yummy. Cheddar gives it’s a nice rich cheesy flavour and is available everywhere. But I’ve made this with whatever cheese I have in the fridge and have done combos of feta, mozzarella and parmesan. And yes, I routinely use bought grated cheese because it saves my spoons. Here’s why using bought grated cheese doesn’t bother me.

Sour Cream

Greek yoghurt or cottage cheese are both a 1:1 substitution for sour cream and taste equally as delicious. If you’re using cottage cheese, blend it until smooth and follow the recipe.

Buttermilk adds slight tanginess to baked goods, similar to sour cream. You can use an equal amount of buttermilk as a substitute for sour cream in the muffin mix. However it will increase the carbs per muffin because of the lactose content. It is much higher than sour cream. Alternatively, you can make a homemade buttermilk substitute by adding 1 tablespoon of lemon juice or vinegar to 1 cup of milk and letting it sit for 5-10 minutes until it curdles.

You can also use an equal amount of coconut cream as a replacement. But it will add a slight coconut flavor to the muffins.

While I haven’t tested it in this recipe, I have used silken tofu as a substitute in other baking. It should be a 1:1 replacement and needs to be blended before adding. It will also give you a slight bump in the protein macros. Tofu being soy based can be inflammatory for some spoonies.

Double Acting Baking Powder

This is a personal preference; The double acting also gives your a fluffier texture than ‘normal’ baking powder because it leavens (rises) in two stages: when it’s added to liquid and again when it’s exposed to heat.

I use the Bob’s Red Mill, Double Acting Baking Powder is a cleaner product being gluten free and doesn’t contain any aluminum compounds like a lot of other brands.

The supermarket baking powders like Mckenzie’s does the trick. You can also get a similar fluffy effect by adding 1 tsp of baking soda in with your dry ingredients.

I bake a lot and find buying the double acting baking powder easier. You can sometimes find Bob’s Red Mill range in Woolies and Coles (tends to be in the health food section) but I buy it online at iHerb because it’s cheaper and I know it’s always available. PLUS you can get a 5% spoonie discount when you use our affiliate links to shop at iHerb.

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Want to bump up the protein?

Protein and fats help us stay full for longer. Many people struggle with meeting their protein and fat macros when they first start a keto and low carb lifestyle. As a spoonie, I find it’s often I just don’t have an appetite and make a conscious effort to prioritise my protein when I eat.

Aside from being essential to our bodies, clean, high quality protein is shown to have positive impacts on pain. Protein is essential for influencing neurotransmitter synthesis, myelin formation, enzyme activity, and structural integrity. Many neurotransmitters the nervous system are made from amino acids which are the building blocks of proteins.

Use a protein-rich yoghurt instead of sour cream

While sour cream does contain protein it is only 2-3g per 100g. Greek yoghurt on average has 6-10g per 100g. However there are a number of yoghurts on the market that have added protein which bumps it up to 10g+ of protein per 100g. If you are buying higher protein yoghurts, please double check the ingredients and nutrition information because some of them are much higher in carbs than simple pot set Greek or natural yoghurts.

Add Whey Protein Isolate (WPI Protein Powder) with your flour.

I do this more often than not because it’s an easy way for me to make sure I’m eating enough protein and it’s less mentally grueling than eating a big steak. Adding a scoop of unflavoured WPI (30g scoop = 27g protein) to your muffin mix doesn’t effect the texture or taste and increased the protein macros by 4.5g per muffin.

After a lot of trial and error, I buy California Gold Nutrition Whey Protein Isolate (Unflavored) from iHerb. It works out better price per serve and it’s clean WPI. It kills me a little that I haven’t found a better Australian WPI that compares with the price, quality and versatility. I’ve tried dozens. But I go through so much of it that iHerb wins this one hands down.

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Keto Cheese & Chive Muffins

Delicious protein rich, gooey cheesy goodness in under 15 minutes! This Cheese & Chive Muffin recipe is amazingly versatile, makes for a super quick breaky or snack. It's also another recipe that freezes beautifully making it perfect for batch cooking. Pop in the microwave for 20-30 seconds for that warm gooey cheesy straight from the oven feels. 
Servings 6
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 1 cup Almond Flour
  • 2 tsp Baking Powder Bob's Red Mill, Double Acting Baking Powder
  • 2 Egg (Large)
  • 1/4 cup Sour Cream
  • 3 tbsp Butter Melted
  • 1/2 cup Cheddar Cheese Grated
  • 1 tbsp Chives

Instructions

  • If you're using an oven instead of air fryer, preheat your oven to 180 and place your muffin liners in a muffin tin.
  • In your microwave proof jug, measure butter and microwave for 20 seconds or until melted.
  • Add your sour cream and eggs to the butter and whisk together. Set aside.
  • In a medium sized mixing bowl, measure your almond flour, baking powder, cheese and chives. Mix to combine. Add your wet ingredients and mix to combine.
  • Divide the mix into the muffin liners.
  • Bake until golden brown. In an air fryer at 180 this takes about 10 minutes. In an oven it takes about 15 minutes.

Notes

  • 100% Freezer Friendly making it perfect for batch cooking.
  • Pop in the microwave for 20-30 seconds for that warm gooey cheesy straight from the oven feels. 
  • Butter: Substitute the butter for avocado oil or coconut oil. It's a small but handy hack if you don't want to involve the microwave or have to melt butter. 
  • Almond flour: Can be substituted for almond meal but it does add a bitterness to the muffin. 
  • Chives: use fresh or dried, they both taste delicious or you can leave them out altogether. I tend to have dried chives in my pantry more readily than I have fresh chives... it's on the list of plants I manage to consistently kill.
  • Cheese: Any cheese is yummy. Cheddar gives it's a nice cheesy flavour but I've made this with whatever cheese I have in the fridge and have done combos of feta, mozzarella and parmesan. 
  • Sour Cream: Substitute for Greek yoghurt
Calories: 235kcal

Nutrition

Serving: 1g | Calories: 235kcal | Carbohydrates: 5g | Protein: 8g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 85mg | Sodium: 272mg | Potassium: 43mg | Fiber: 2g | Sugar: 1g | Vitamin A: 430IU | Vitamin C: 0.4mg | Calcium: 204mg | Iron: 1mg
Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

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