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.
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.
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.
With asparagus season in full swing, it would be sinful not to make these gorgeous Keto & Low Carb Asparagus Muffins. Enjoy!
- Yield: 6
- Serving: 1
- Calories: 133
- Fat: 9.5g
- Net Carbs: 2g
- Protein: 8g
- 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
- 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.
- 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.
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! 🙂