Low Carb Collagen Zucchini Muffins
FOOD-AS-MEDICINE
This high fat nut flour based zucchini muffin is amazing. It is 70% fat macros without adding the couple teaspoons or a generous tablespoon of grassfed butter on top and it has six eggs and collagen peptides to provide protein as well as gut and connective tissue support. The addition of a whole cup of shredded zucchini with skin on provides lutein, zeaxanthin, beta-carotene, and total carotenoids along with minerals and fiber. The flourless base is almond flour providing protein and fat with just a Tbsp of coconut flour to create a perfect mouthfeel and texture.
Now here is the kicker….I put 1 mashed banana in with the wet ingredients both for texture and flavor…this provides potassium for electrolyte boost, prebiotic fiber for gut health, and a good amount of B6 which supports production of serotonin while promoting adrenal support! Now before you go calling the “Keto Police” on me, check this out:
Each muffin has 6g carbs and 2g fiber with 13g fat (28g when eaten with keto coffee or a Tbsp butter on top), and 6g protein! The macros are amazing especially knowing other meals throughout the day will be more protein centric. When starting a ketogenic diet I can understand the benefit of having yes/no food lists for structure and to really adapt the body to become more fueled by fat supporting the production of ketones, however, to make this diet approach sustainable for the long haul, many people reach for items like keto bars, ice creams, and other processed products that use chemical additives, non-caloric sweeteners, and ultimately have more grams of carbs. Rather than jack up your metabolism and mess with your palate and expectation of sweet while potentially damaging your microbiome, think outside the box of what ketosis is! It is important to remember ketosis is a metabolic state not a food list. When you can focus on food to honor and nourish your body, while listening to the feedback signals and sticking to single ingredient foods, I find you achieve sustained wellness results.
Low Carb Collagen Zucchini Muffins
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 min
Ingredients
6 medium eggs, if large reduce to 5 eggs
1/4 cup ghee, melted
2 Tbsp coconut oil, melted
1 banana, mashed
1 cup almond flour
2 Tbsp coconut flour
1.5 scoops collagen, I use Further Food use this link for 10% off!
1/2 tsp baking soda
1 tsp cinnamon
1 Tbsp almond extract
1 cup packed grated zucchini
Preheat oven to 375 degrees F. Whisk eggs, allow ghee and coconut oil to cool to just warm and incorporate into the eggs with whisk. Then mix in mashed banana. In a separate bowl mix almond flour, coconut flour, collagen, baking soda, cinnamon. Add the dry ingredients to the wet ingredient bowl and stir until combined and add almond extract. Press out remaining water from shredded zucchini by pressing in cheese cloth or towel. Then fold zucchini into the muffin mixture and scoop ⅛ cup portions into lined muffin tins.
Bake for 25 minutes checking at 22 minutes to check, done if a cake insert comes out clean.
Nutrition Facts: 166 calories, 13g fat, 6g carbs, 2g fiber, 6g protein
This is how I REAL food keto! What are your thoughts? Are you scared of banana in this capacity? I much prefer it to processed fake foods and non-caloric sweeteners which create unnatural palate impact, addictive tendency, hunger, insulin resistance, and gut distress!!! This is how I keto with food-as-medicine if you want to learn more about my approach and redefine your relationship with food, check out my Virtual Food-as-Medicine Ketosis program!
Not sure what an ingredient is or which brand to choose? Check out the Ali Miller RD Amazon Store for pantry staples, favorite snacks and more!
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What is the purpose of collagen in this recipe? Can it be made without? I just don’t have any at the moment and want these tomorrow!
Yes you can do without! It adds protein and texture but should be fine!
Sounds wonderful! I am making them this evening, wondering about how many muffins this recipe makes?
10-12
Could I use unsweetened apple sauce instead of the banana? I want to make these pronto!
sure!
I’m on my 5 th batch and they are just delicious. To save time this time, I put the eggs, bananas, coconut butter and ghee in my blender on low for about 10 seconds. It saved the step of melting the ghee and oil and all the ingredients were evenly distributed. Will be making these again and again. Thank you!
Great idea and glad you are loving them!
LOVE these and love using real food as the sweetener!
Yay glad you love them!
These are sooooooo delicious! Both of my daughters love them too! I’m slowly trying to tame their sweet tooth, and they gobbled these up! They freeze great too. I’ve made 3 batches now and flash freeze them when they cool off. Then I just grab one for each of us in the mornings and quickly defrost. Perfect for a busy school morning!
Love it thanks for the feedback!
I dont have zuchini handy, but have two bananas that are ripe,could i sub in another banana and keep texture? Thanks!
You could try it but it is going to be a bit higher carb, if not a concern for staying in keto give it a shot and let us know if it works!
Very good! i did have to reduce bake time 🙂 I got 18 muffins out of the recipe when measuring out the 1/8 cup it called for. 🙂
I must do a “heaping” 1/8 cup…Stella measurements ; )
Hi! I have made these twice now and love them! I am wondering if I am supposed to refrigerate them? I just made them on Sunday and thought the one I just had tasted a little sour? Thanks in advance!
I do! But they are fine at room temp for 3 days. So yes if more than 3 days may not do well at room temp.
Good to know! Thanks so much!
I have loads of frozen zucchini, which seems to condense down a bit after unthawing.. do you think I should change the amount I use in this recipe? Thanks!
probably can use the same amount, just wring out excess water with a kitchen towel before adding!
I made these today, and they’re delicious! My banana was tiny, so I decided to add a tablespoon of yacon syrup, plus some flaky sea salt. They came out perfect <3
Awesome! Happy you enjoyed.
Hazelnut flour can be used 1 for 1 as a replacement!
can sub with any other nut flour like hazelnut, cashew etc.
Can you sub anything for the almond flour? I have a nut allergy but can eat coconut flour.
Can you sub another type of flour for the almond flour? I can’t eat tree nuts. Coconut flour is fine.
Coconut flour tends to be a little dry, you can definitely try it but may need to adjust the fat to compensate!
Made these today. Total winner in our house. My daughter (5) added “icing” aka almond butter to the top of hers. I used a large 4 cup measuring cup and an immersion blender then added the shredded zucchini at the end. So easy and tasty! Thanks Ali.
Yay so glad to hear it!