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Gluten-Free Blueberry Mug Muffin (Keto)

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Yes, today’s recipe for March Muffin Madness is a gluten-free mug muffin. Specifically, a gluten-free Blueberry Mug Muffin and it’s a low-carb, keto recipe, too! If you wish, that is.

Gluten-Free Blueberry Mug Muffin (Keto). Suzanne of Keto Karma says: “I love a good mug muffin! Sometimes it’s nice to have a simple and quick recipe that doesn’t involve large amounts of specialty flours or dirty dishes! Enjoy this muffin warm and topped with butter, all in under 10 minutes!” One of 20 gluten-free muffin recipes for March Muffin Madness.

Pretty much all the muffin recipes that I’ve shared to date in MMM allow you to make some tweaks to satisfy your own eating plans. By the way, I kind of think that those of us who are gluten free are pretty skilled at tweaking recipes, converting them to gluten free, grain free, refined sugar free, etc. You have to love that but if you eat low carb/keto, you will especially love this recipe because it’s made just for you!

Read on to get this yummy mug muffin recipe, meet the blogger/YouTuber/author behind this instant blueberry muffin happiness, check out today’s daily prizes (the new cookbook from today’s MMM guest, another superb cookbook, and a keto ingredient used in this recipe), and, last but not least, be certain that you’re up to date with your entries for the overall grand prize giveaway.

 

See the whole lineup of bloggers, blogs, and muffin recipes here.

Keto Karma   

Suzanne Ryan of Keto Karma is brand new to me. I did that thing where you’re on Amazon and you click one link after another and just like that I was seeing Suzanne’s lovely smiling face on the cover of her new cookbook, Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes.

Using the “Look Inside” feature, I saw much that appealed to me (info and recipes) but especially the two muffin recipes in her cookbook. I reached out to Suzanne via her contact form to see if she’d be willing to participate in March Muffin Madness to share one of those recipes and obviously she said, “Yes!” And, so graciously, I might add. (Incidentally, the other muffin recipe in her cookbook is Broccoli, Bacon, and Cheese Egg Muffins. Another big yum IMHO!)

Simply Keto was released in December. Before her cookbook was published and even today after its publication, Suzanne candidly shares her keto journey on her blog and YouTube.

She temporarily left YouTube primarily because it was no longer a healing place for her to be—my words, not hers. Suzanne’s post sharing her own thoughts on taking a break from her YouTube sharing spoke to me.

Although my journey is nothing like Suzanne’s, being in the public eye and experiencing constant feedback, I could relate—to some degree—to her vulnerability and need to pull back.

In her case, it was also while she was writing (and later promoting) her cookbook. While Suzanne’s cookbook tour is over, you can still see two of her television appearances during that time here and here.

Some of you may wonder why I’m sharing keto recipes and keto websites during MMM. The obvious reason is that they’re gluten free. The second reason is that some have found these recipes, this diet, to be healing.

Truth be told, I first learned about the keto diet as an aid to dealing with varying health conditions (e.g., diabetes, cancer) many years ago, long before it became as popular as it is today. I know that the keto diet has helped many.

I also firmly believe that there is no one diet/lifestyle that fits all. That’s why you’ll find “just gluten free,” “gluten-free and dairy-free,” “paleo,” “gluten free and vegan,” “gluten-free, low-carb, and keto,” and other types of recipes—as well as cookbooks and ingredients that fit into such categories—included in MMM. 

Gluten-Free Blueberry Mug Muffin (Keto)

Gluten-Free Blueberry Mug Muffin (Keto). Suzanne of Keto Karma says: “I love a good mug muffin! Sometimes it’s nice to have a simple and quick recipe that doesn’t involve large amounts of specialty flours or dirty dishes! Enjoy this muffin warm and topped with butter, all in under 10 minutes!” One of 20 gluten-free muffin recipes for March Muffin Madness.

Gluten-Free Blueberry Mug Muffin (Keto). Suzanne of Keto Karma says: “I love a good mug muffin! Sometimes it’s nice to have a simple and quick recipe that doesn’t involve large amounts of specialty flours or dirty dishes! Enjoy this muffin warm and topped with butter, all in under 10 minutes!” One of 20 gluten-free muffin recipes for March Muffin Madness.

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Gluten-Free Blueberry Mug Muffin (Keto)

Suzanne says: “I love a good mug muffin! Sometimes it’s nice to have a simple and quick recipe that doesn’t involve large amounts of specialty flours or dirty dishes! Enjoy this muffin warm and topped with butter, all in under 10 minutes!”

Ingredients

  • 3 tablespoons blanched almond flour
  • 1 tablespoon coconut flour
  • 1 tablespoon Swerve confectioners-style sweetener
  • 1⁄4 teaspoon baking powder
  • Pinch of salt
  • 1 large egg
  • 1 tablespoon unsalted butter, softened
  • 1 teaspoon avocado oil
  • 1⁄4 teaspoon vanilla extract
  • 8 blueberries
  • Salted butter, for serving (optional)

Instructions

  1. Place the almond flour, coconut flour, sweetener, baking powder, and salt in a medium-large microwave-safe mug and blend with a fork.
  2. Add the egg, butter, avocado oil, and vanilla; mix well.
  3. Gently stir in the blueberries. Use the back of a spoon to press the batter down and smooth the top.
  4. Place the batter-filled mug in the microwave and heat for 1 minute 15 seconds. (The cooking time may vary depending on your microwave. If the muffin is not fully formed after 1 minute 15 seconds, continue cooking in 15-second increments.) Carefully remove the mug from the microwave—it will be hot—flip it upside down over a plate and allow the muffin to slide out of the mug onto the plate. Place the muffin on its side and slice in half.
  5. Spread with butter, if desired, and enjoy!

Notes

Makes one mug muffin.

Reprinted with permission from Suzanne Ryan and Victory Belt Publishing.

Shirley here: I have blueberries thawing right now and plan to give this recipe a go using coconut sugar and coconut oil. My version won’t be keto but I’m guessing it will still be delicious.

More Gluten-Free Sweet Recipes (and More) from Keto Karma That You Should Check Out

~ Pop Pop’s Peanut Butter Bites (a recipe from Simply Keto)

~ Cream Cheese Pancakes

~ Creamy Cauliflower Comfort Soup

~ Keto Chili

~ Keto Twice-Baked Cheesy Cauliflower Casserole

Today’s Giveaway

Update:  All the giveaways are now closed. Congratulations to the winners and thanks to all who participated!

~ Cookbooks:

Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes (4 winners; co-sponsored by author Suzanne Ryan (and Victory Belt Publishing) and gfe)

Simply Keto: A Practical Approach to Health & Weight Loss with 100+ Easy Low-Carb Recipes

I’ve already told you that I found Suzanne and her cookbook via Amazon and checking out the “Look Inside” feature (click on the cover image on the left side of the book’s page). I think you should do the same.

With that peek and the info I’ve shared above, you should get a good feel for Suzanne and her book! It’s garnered many, many 5-start reviews, too.

Latin American Paleo Cooking: Over 80 Traditional Recipes Made Dairy & Gluten Free (2 winners; co-sponsored by author Amanda Torres and Page Street Publishing, and gfe)

Latin American Paleo Cooking: Over 80 Traditional Recipes Made Dairy & Gluten Free

While I plan to tell you more about this new cookbook from Amanda Torres of The Curious Coconut in another post because I simply can’t do it justice in a quick blurb here, the important info is that I love this stunning cookbook that will surely make your mouth water as you flip through it.

Amanda wrote this cookbook with the help of her Puerto Rican mother-in-law, Milagros. That’s not only a sweet fact, it’s also one that tells you that this book offers authentic and totally delicious recipes!

Bonus: Almost all the recipes are AIP friendly as written or have an easy AIP adaptation. Oh, and one more thing, check out Amanda’s Egg-Free Bacon Herb Muffins on her blog. It’s not a Latin American recipe but it is both paleo-compliant and AIP-compliant!

~ Baking/Cooking Ingredient:

Swerve Confectioner’s Style Sweetener (1 winner, sponsored by gfe)

Swerve Confectioners Sweetener

This is the sweetener that Suzanne uses in her recipe. It’s one that is often used for low-carb and keto recipes. Follow the Amazon link to learn more if you’re not familiar with Swerve.

 

Grand Prize Giveaway

See all 10 prizes here. Shown are the top six prizes (per monetary value—they’re all tops in my opinion). Again, this giveaway is open to everyone, everywhere!

March Muffin Madness Grand Prize Giveaway Photo

Originally published April 5, 2018; updated August 30, 2018.

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Comments

  2. Yum! I was waiting for something simple & easy recipe. I’ll give a try.
    It’s hard to choose but I’d love the Latin American Paleo Cookbook.

    Reply

  4. Oh My, can’t decide. Everything looks so good. Hot I win something! No preference ence since I can’t decide! Can’t wait to make this one!

    Reply

  7. This is from a fellow “Suzanne R” LOL. I love the fact that this muffin can be put together & cooked all in one mug – no cleanup! I read some of Suzanne’s story in the Amazon preview part of her book & am very impressed with it. That said, the Latin American Paleo Cookbook looks like it has recipes for a lot of interesting things I’ve never tried to make, so that is the one I’d like to win.

    Reply

  8. Referring to your comment about why you post Keto recipes, I say keep it up! We are not a Keto family, but I like Keto recipes because they don’t use sugar, which some in my family need to avoid and some of us like to avoid. Paleo is supposedly sugar-free as well, but most still use lots and lots of honey and syrup, which is a bummer because, like I said, that doesn’t help the sugar-free people. I’ve found a way to substitute date paste in many of those recipes (because sugar from fruit is allowed for the sugar-free family member). Anyway, I appreciate ALL of the recipes you post, Shirley, and I can always pick and choose which ones suit my family. 🙂 I would love either of the cookbooks, please. Thanks!

    Reply

  11. Hi Shirley,
    Thanks so much for bringing such wonderful info to us! I would love the Simply Keto cookbook. Although I’ve eaten gluten free for several years, I now have diabetes, and would love this cookbook to use as a guideline to GF and SF.
    Donna

    Reply

  12. I need to try this recipe ASAP! Quick and easy breakfast for people like me who leaves for work at 4:30 am! Also would love to have the Simple Keto book. xo

    Reply

  13. Thanks Shirley, for introducing me to so many new bloggers with awesome ideas and of course fabulous recipes. I know lots of people like the idea of a mug cake. I have been loving all this madness!

    Reply

  16. I would choose the Simply Keto cookbook or the Swerve. I am going to maybe try these muffins tonight if my almond flour is delivered today!

    Reply

  17. I’m going to try these mug muffins right now!

    I’d like the Latin American Paleo cookbook!

    Actually, I’d love the keto cookbook also! Either would be very cool!

    Reply

  21. My kids love blueberries and I’m trying to introduce more Keto recipes! Would love to win either cookbook!

    Reply

  22. Always enjoy blueberries and that’s certainly easy prep. Thanks again for the extra entry in the Blendtec giveaway.

    Reply

  23. Oh yum, this one is a new to me blogger and sounds really awesome plus I have all the ingredients. Well, except for the microwave! I like the idea of your substitutions and think I could put it together in a little ramekin and bake it in my little toaster oven. Will have to try it out because my grandson would have so much fun making one with me. I’ll have to check out the Latin paleo cookbook – that’s a fun sounding new one to me. You always have such great finds.

    Reply

  27. I’m so excited to try this because it doesn’t have tapioca starch or flour in it like the majority of quick breads do. Thank you!!

    Reply

  29. Love the Latin American cookbook! Wish I could try the mug cake – being gluten and egg free is so hard.

    Reply

    • Stephanie–I’m sure that you could use an egg substitute in this recipe—commercial egg replacer (like Ener-G), flaxseed gel egg, or chia gel egg. Let us know if you try it!

      Shirley

      Reply

  30. Love the mug idea, add some raspberries for another splash of colour (and to please my 5 year old). Thank you for sharing.

    Reply

  31. Omg! Yes please! I’m both lactose and gluten intolerant and this cookbook would take all the guesswork out of making some delicious Latin recipes. I love Latin food since I grew up in Central America. I’ll be keeping my fingers and toes crossed. Thank you!

    Reply

  32. My husband and I are starting Keto pretty soon, this is exactly the kind of thing he will love! And what an awesome giveaway! Blendtec?! Wow!

    Reply

  34. Both cookbooks sound wonderful – especially the Latin American Paleo Cooking – I am always looking for new recipes! Thanks for the opportunity to be a winner! 🙂

    Reply

  35. I’m wondering if a gelatin egg substitute would work but then also have to figure out the almond flour substitute too, maybe tigernut or cassava flour. Love the idea of mug muffins. I looked up the bacon herb biscuit you mentioned that is AIP from the Curious Coconut and that looks really good. I pinned both recipes. Would love to win either of the cookbooks!

    Reply

    • Hi Sacha–Welcome to gfe! 🙂 I’ve read oven instructions for other mug cakes and they typically say to bake in a ramekin (which is oven proof) vs a mug (which usually are not oven proof) at 325F/170F for 15 to 20 minutes. Definitely start checking your cake early as the baking time for each combination of ingredients will vary slightly. Best of luck and please come back and tell us how that method and time worked for you!

      Shirley

      Reply

  38. I love a good mug muffin- I don’t like to keep sweets in the house but when I want something a mug muffin is perfect. Looks delicious

    Reply

    • They’re really kind of amazing, aren’t they, Judee? The funny thing is that I often find that even a mug recipe is more than I need or want so I share with Mr. GFE. 😉 Enjoy this recipe!

      Shirley

      Reply

  40. These look great and I am sure I will try them. It would be a lot more helpful if the nutrition information was included, i.e., fat, carbs, protein etc. Net carbs would be especially helpful for us on keto

    Reply

    • Hi Michelle–I don’t have the time or expertise to provide nutritional information for my free recipes but this recipe comes from Suzanne’s cookbook and the nutritional info for the muffin (without butter spread on it) was provided there:

      CALORIES: 372 | FAT: 33 g | PROTEIN: 12 g | TOTAL CARBS: 20 g | NET CARBS: 6 g

      Enjoy!
      Shirley

      Reply

  41. This is absolutely delicious! I literally just made these and it is a bit with my 5 yr old also. I use Lakanto confectioners and also added 3 drops of Young Living Dietary Lemon essential oil. It sure is hitting the spot! Thanks for sharing this.

    Reply

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