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Keto muffins with the Mediterranean essence of life

Muffins, those wonderful fluffy muffins! Some call them cupcakes and they could be the most popular baked goodies for many cake lovers. Not only Foodies, almost everyone has tried and at least once succeeded in making tasty muffins. But when it comes to Keto lifestyle, we all know that cereal flour is a big No-No! Usually, we swear by almond or coconut flour. But, sometimes, you just don’t have them in your kitchen.  So, this cannot be the only solution! As we live in the world which constantly seeks easy hacks, I realised that Keto baking, in fact, doesn’t require any flour…

The smell of bakeries of southern Europe

If you have visited any of the Mediterranean countries, you must have experienced the inviting and seductive smell of bakeries. Here, where oranges and lemons grow in the streets and the herbs are used for virtually everything, the art of baking took another note. The spices we use are ancient, but we don’t hesitate to refresh them with some modern twists. This is why I wanted to create a unique Keto-Mediterranean recipe for muffins that don’t even require any kind of flour! However, they do require spices. In fact, you want a lot of spices so that the final product is wrapped in the passion for good and healthy life. The kind of life that people of Mediterranean area live for millennia.

Keto-Mediterranean flourless muffins

Preparation time 40 min.

Servings: 6

  • 4 free-range eggs
  • 100g almonds
  • 50g hazelnuts
  • 30g chia seeds
  • 30g sesame seeds
  • 20g flaxseed
  • 100 ml extra virgin olive oil
  • 3 tbsp Stevia
  • 1 tsp psyllium powder
  • 2/3 tsp baking soda
  • 4 tsp lemon juice
  • finely grated lemon zest, orange zest, ground cinnamon, ground clove (amount to your preference)
  • A dash of ground nutmeg
  • Pinch of white pepper (optional)
  • Pinch of sea salt
  • 1 tbsp rum extract (alcohol-free)
  • 2 tbsp organic raw cacao powder


  1. Place the almonds, hazelnuts, chia and sesame seeds in a food processor
  2. Puls them for 3 minutes or just before they start releasing the oils. Add in psyllium and mix with a fork
  3. Divide the yolks from the whites. beat the whites with lemon juice and salt until you get a firm meringue
  4. Beat the yolks with olive oil until you get a creamy emulsion
  5. Add stevia, baking soda and all the spices including the rum extract to the yolk mixture
  6. Slowly add the almond, hazelnut and chia to the yolk mixture and mix on a lower speed
  7. With a spatula, gently add this mixture to the egg-white meringue and mix until they get unified
  8. Preheat the oven to 180ºC
  9. Place the batter into the silicone muffin moulds halfway. Make sure you save some of the batter so you can add cacao and make it dark
  10. Now add the dark batter on top and arrange it with a knife (Perhaps make circular moves to create a whirlpool effect)
  11. Bake for 20 minutes and check if they are ready with a toothpick
  12. Sprinkle with a mixture of ground cinnamon and clove

The macros worthy of a true Ketonian

Don’t get alarmed when you see 11g of carbs per single muffin. Of course, these muffins are loaded with dietary fibre due to almond, walnut, chia and flaxseed content. Therefore, you will be way deep in the Keto macros with only 1g of sugar. Your fats will be at a high value of 38g, but on Keto, we want it that way! Your protein will be just about right – 12g. Don’t forget that chia seeds provide great micronutrients, such as Omega 3 fatty acids, while all the spices can help the intake of minerals and antioxidants. Now, about aroma, they smell like a fresh breeze on Greek islands during the early spring when oranges and almonds blossom. Try them, you will feel it!


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One Comment

  1. thank you so much for this recipe, these muffins were sooo good!
    instead of lemon zest i used my beloved baked lemon slices (baked with a little olive oil) cut in little pieces, and this gave extra little explosions of soft lemon flavor.

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