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.
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 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
- Place the almond flour, coconut flour, sweetener, baking powder, and salt in a medium-large microwave-safe mug and blend with a fork.
- Add the egg, butter, avocado oil, and vanilla; mix well.
- Gently stir in the blueberries. Use the back of a spoon to press the batter down and smooth the top.
- 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.
- Spread with butter, if desired, and enjoy!
Notes
Makes one mug muffin.
Reprinted with permission from Suzanne Ryan and Victory Belt Publishing. Nutritional information on this recipe (per Simply Keto) is as follows: CALORIES: 372 | FAT: 33 g | PROTEIN: 12 g | TOTAL CARBS: 20 g | NET CARBS: 6 g
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)
~ Creamy Cauliflower Comfort Soup
~ 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)
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)
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)
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!
Originally published April 5, 2018; updated June 20, 2019.
Kristen says
Mmm…I love blueberries!
Tommy says
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.
Kylie Sandover says
What a brilliant idea Suzanne!
A super delicious treat for one, without lots of dirty dishes…love it! 😉
Tanya says
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!
Sharon says
Looks great! I’d pick the Keto cookbook.
Charlotte Moore says
This really looks good. I would love the Simply Keto Cookbook.
Thanks!!
Suzanne R says
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.
Lisa says
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!
Danabee says
Yeah, that muffin will likely happen today! And the Latin American cookbook looks beautiful!
Denise M says
I cannot wait to try this. And then I can have one just all to myself
Donna Strickler says
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
Georgina says
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
Cinde Little says
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!
Tessa Simpson says
I REALLY want BOTH those cookbooks!! Keto is how i finally lost some weight when nothing else worked, so I am a huge believer!
Lauren says
I would love the swerve sugar! I’ve been wanting to try it!
patricia says
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!
Betsy Higgins says
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!
judee says
Shirley,
I love making muffins in a mug and blueberry muffins have always been my favorite.
Dandi D says
I am really interested in trying the Swerve sweetener!
Shelby says
Thanks for sharing this wonderful varied group of recipes!
Kristen says
My kids love blueberries and I’m trying to introduce more Keto recipes! Would love to win either cookbook!
Tom Harris says
Always enjoy blueberries and that’s certainly easy prep. Thanks again for the extra entry in the Blendtec giveaway.
Kathryn Mueller says
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.
Brianna Wolin says
Latin American cooking sounds amazing!!
melanie huttner says
That looks so yummy, blueberries are my favorite!
Rachel Peterson says
I’d love to win the Latin American cookbook!
Trisha says
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!!
Meg Hobbes says
Wonderful giveaway! The Latin American Paleo Cookbook sounds great!
Stephanie says
Love the Latin American cookbook! Wish I could try the mug cake – being gluten and egg free is so hard.
Shirley Braden says
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
Kim weston says
Love the mug idea, add some raspberries for another splash of colour (and to please my 5 year old). Thank you for sharing.
Cheryl k says
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!
Abby says
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!
Stephanie Lewis says
Mug recipes….yaaaaaas!
Colleen M says
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! 🙂
Beverly Maiers says
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!
Tamara Oliveiro says
I want to make these muffins
Sacha Elliott says
Is there another way to cook these without using a microwave?
Shirley Braden says
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
judee says
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
Shirley Braden says
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
Bobbi says
no nutritional values included. Won’t make it without these details 🙁
Shirley Braden says
I’m neither qualified nor have the time to accurately determine nutritional values but there are plenty of such calculators online where you can enter the info to get such data. Here’s one of them.
Shirley
Michelle Forney says
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
Shirley Braden says
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
Jen says
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.
Shirley Braden says
Hi Jen–Welcome to gfe. 🙂 Thanks so much for letting me and gfe readers know that you had such great success with your variation of Suzanne’s muffin! I’m thrilled, of course. Be sure to check out more of Suzanne’s recipes on her site or in her cookbook.
Shirley
Debbie Whitman says
Can you please share the nutritional information? I’m going to have this tomorrow morning!!! Looks so good
Shirley Braden says
Hi Debbie–Welcome to gfe! I don’t have the time or expertise to provide nutritional information for my free recipes but this recipe comes from Suzanne’s Simply Keto 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
April J Harris says
I don’t follow a keto diet exactly, but I do love many keto recipes. Thank you for sharing this one, Shirley, as well as the cookbook. This gluten free blueberry mug muffin looks like such a lovely treat! Thank you for being a part of the Hearth and Soul Link Party.
Shirley Braden says
Same, April. Personally, I’m not a fan of the alternative sweeteners that are used in sweet keto recipes though. My body doesn’t like them but thankfully, it’s very easy to sub in another sweetener. 🙂
Always happy to join Hearth and Soul! I so appreciate you hosting. One day I will get back on the link-up-every-week routine. 😉
Shirley
Leslie says
I love the idea of a single serving dessert Shirley. With a diabetic husband and both of us always watching our weight, I don’t like having too many sweets around the house. This sounds like a gluten free and diabetic friendly treat we can both enjoy!
Shirley Braden says
Leslie–I’m so glad this recipe will work so well for you all! I sometimes find that these mug desserts can even work for two people—a bite for me, a bite for you. 🙂 Usually, I only want about two to three bites anyway. After that, the satisfaction factor goes down substantially but we still tend to eat the treat if it’s there of course. 😉
Enjoy!
Shirley