KETO & LOW CARB ASPARAGUS MUFFINS
Prep time
Cook time
Total time
A great lunch idea, but equally good for breakfast, as an appetiser or as a side to your main meal. If your kids dislike vegetables, blitz the asparagus tips as well as the stems - they'll be none the wiser!
Author: Antya
Recipe type: Lunch Ideas
Cuisine: Ketogenic. Low Carb. Grain Free. Gluten Free.
Yield: 6
Ingredients
- 125g trimmed asparagus (net weight from 200-250g)
- 50g lupin flour
- 130g Greek Yoghurt (or strained plain yoghurt - see method HERE)
- 50g coconut or other nut milkmilk (I used home-made coconut milk, see instructions HERE)
- 1 extra large egg (60g)
- 50g Pecorino cheese (grated)
- 20g extra virgin olive oil
- 2 tsp (8g) baking powder
- ½ tsp fine Himalayan pink salt
- a generous sprinkle of freshly ground black pepper
Instructions
- if your asparagus spears are untrimmed, bend and snap off the bottom section of each stem and discard; then cut the tips off and set aside; boil or steam the stems until soft (5-8 min depending on thickness), adding the tips for the last 2 minutes of cooking time; once drained, reserve the tips and put the stems in a food processor; blitz until you obtain a smooth paste and leave for later.
- pre-heat oven to 200°C static and line a 6-hole muffin tray (no need if using silicone moulds)
- in a medium mixing bowl, beat egg, then add olive oil, Greek yoghurt and milk, and beat again to combine.
- now stir in asparagus cream and sifted dry ingredients, leaving Pecorino till last.
- spoon mixture into your muffin holes or individual moulds and place the reserved asparagus tips over each (cut them in half lengthways if they're chunky), pressing them down a little, so they're partly buried.
- bake until golden/brown, for about 30 mins - check by inserting a skewer: if it comes out clean, they're done.
Notes
Although I sometimes use a silicone mould, it can make the centre of the muffins a little too moist. I prefer to use my metal muffin tray, which results in a more even bake with a perfect middle texture.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use.
The best way to ensure accurate measurement of ingredients is with Metric Kitchen Scales. They are inexpensive and take up very little space. Click HERE for the ones I use.
Nutrition
Serving: 1 Calories: 133 Fat: 9.5g Net Carbs: 2g Protein: 8g
Recipe by Queen Keto at https://queenketo.com/keto-low-carb-asparagus-muffins/