These low-carb muffins are nut-free and kid-approved.  They are wonderfully soft and can be made into mini loaves or pancakes as well!



  • 1 cup milk (any milk or milk substitute will do – I used 3.25% milk but original recipe calls for coconut milk)
  • 4 large eggs
  • 1 tbsp vanilla exract
  • ¾ cup coconut flour
  • 1 tbsp salted butter, melted (or any oil of choice in liquid form – add ¼ tsp salt if using unsalted butter or coconut oil)
  • 1 tsp baking soda


  1. Preheat oven to 350-F. Line muffin tins with parchment or foil liners, or grease very well.
  2. In a medium bowl, whisk eggs with hand mixer.  Then, whisk in milk, sweetener(s), vanilla extract, coconut flour, butter and baking soda.
  3. If the batter is extremely thick and difficult to mix, add 1-2 tablespoons of water (or milk).
  4. Scoop batter into prepared tins. Note: I used mini muffin tins which I greased – the batter did stick to the edges.
  5. Bake muffins in preheated oven about 18-20 minutes, or until a toothpick inserted in centre comes out clean. Start checking around the 15-minute mark.
  6. Cool the muffin tray 5 mins on a cooling rack, then transfer muffins directly to cooling rack and cool another 10 minutes. Enjoy!


Makes 9 large muffins or about 28 mini muffins (I made 24 mini muffins plus 2 mini loaves).

1 large muffin or 3 mini muffins = 3 fats (group 7)

Note: these muffins also have protein due to the eggs.  The exchanges are calculated based on the total macronutrients, the highest being fat in this case.

Adapted from a recipe from: