Keto & Low Carb Asparagus Muffins

KETO & LOW CARB ASPARAGUS MUFFINS

Keto & Low Carb Asparagus Muffins. 2g net carbs each.

Bored of the usual keto foods? Tired of almond flour? Coconut flour not your thing? I hear you!

Here’s a tasty, NUT-FREE recipe that is easy to customise. But why would you, with wholesome ingredients such as asparagus, Greek yoghurt, lupin flour and Pecorino cheese? The combination of ingredients delivers a flavour burst, despite the only seasoning being salt and pepper.


These savoury muffins are a great idea for breakfast, lunch, as a starter, as a side, as party food.

Are struggling to get your kids to eat veggies? Easy. Instead of reserving the asparagus tips for the top, blitz them with the stems.  Once hidden inside the muffins, they won’t realise they’re eating healthy greens.

How to Make Keto & Low Carb Asparagus Muffins

Super simple as usual! Just cook your asparagus, blitz the stems to a paste, mix all ingredients together, pour into muffin moulds, top with sliced asparagus tips and bake.

Keto & Low Carb Asparagus Muffins

I use lupin flour for this recipe. You may want to keep away from it if you’re allergic to, or wish to avoid, legumes – especially peanuts, which are a close relative of lupins. And YES, you read that right: peanuts are not actually nuts, but a legume. So if you eat peanut butter without health or other issues, I can’t see a reason not to eat lupin flour.

If you must, you can swap lupin flour for a flour of your choice, like coconut flour or almond flour, although the result will be less savoury, with a hint of sweeteness.

Instead of coconut milk you can use any nut or seed milk.

Italian Pecorino cheese is quite pungent and intensly flavoured, especially the Sardinian version. Tuscan Pecorino is milder. If you replace it with a different cheese altogether, the muffins will be good, but a bit bland.

Greek or Greek-style yoghurt should be unsweetened and full-fat. If you can’t get it, you can easily make your own.

Keto & Low Carb Asparagus Muffins

How to Make Greek-Style Yoghurt Effortlessly

Greek-style yoghurt is essentially strained yoghurt. To make your own, you need to start with standard, unsweetened, full-fat yoghurt. Place a sieve over a tall jug or similar container, line it with a muslin cloth and pour the yoghurt into it. Then leave it in the fridge and wait for the whey to separate. A few hours later, you’ll see the whey collected at the bottom, which you can discard. There you go. Zero effort. Delicious Greek-style yoghurt. It will keep in a sealed container for several days.

Keto & Low Carb Asparagus Muffins

With asparagus season in full swing, it would be sinful not to make these gorgeous Keto & Low Carb Asparagus Muffins. Enjoy!

KETO & LOW CARB ASPARAGUS MUFFINS
 
Author: 
Nutrition
  • Yield: 6
  • Serving: 1
  • Calories: 133
  • Fat: 9.5g
  • Net Carbs: 2g
  • Protein: 8g
Recipe type: Lunch Ideas
Cuisine: Ketogenic. Low Carb. Grain Free. Gluten Free.
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!
Ingredients
  • 125g trimmed asparagus (net weight from 200-250g)
  • 50g lupin flour (U.S. option HERE; international delivery option HERE - use code CmV5vIU8 at checkout for discount)
  • 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 (U.S. option HERE)
  • 2 tsp (8g) baking powder
  • ½ tsp fine Himalayan pink salt (U.S. option HERE)
  • a generous sprinkle of freshly ground black pepper
Instructions
  1. 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 (I use THIS - U.S. option HERE); blitz until you obtain a smooth paste and leave for later.
  2. pre-heat oven to 200°C static and line a 6-hole muffin tray (no need if using silicone moulds)
  3. in a medium mixing bowl, beat egg, then add olive oil, Greek yoghurt and milk, and beat again to combine.
  4. now stir in asparagus cream and sifted dry ingredients, leaving Pecorino till last.
  5. 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.
  6. 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. For U.S. option click HERE.

Your feedback matters to me! Please leave a comment below. If you try this recipe, you’ll make my day by sharing a photo on social media with the hashtag #queenketo. Thank you! 🙂

 

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5 Comments

  1. This is an interesting recipe that worked well enough the first attempt. I made this into a large quiche rather than individual muffins and it had a very pleasant texture. Next time I might change things around a bit with the flavours (I think broccoli and blue cheese might work better, or spinach and goat cheese, or maybe even bacon and mushrooms… So many options!) but otherwise this is a really versatile recipe to have at hand, thanks ever so much!

  2. Roxana Lopez

    I can’t wait to give these a try. They look delicious, and I’m always looking for more recipes that utilize lupin flour. 🙂

  3. Debbie Lategan

    Thanks for this superb recipe! I’ve made it for a savoury snack. We had a church meeting an everyone who ate off could not believe that it was Keto!

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