I love muffins for their kid-friendliness, portability, and the ability to pack in various interesting nutritious ingredients. But, generally speaking, they are absolutely packed with carbohydrates.
A friend gave me a recipe for sweet potato chocolate chip muffins (so I’m not sure where the original recipe came from) and I experimented a few times and came up with this lower carb (cutting carbs down by 3/4 or 2/3, depending on what chocolate you use) variation.
Lynn’s low-carb sweet potato chocolate muffins
1 & 3/4 cup almond flour/meal (200g – actually this weight varies if you use almonds ground up in the food processor or you make almond milk, then dehydrate the leftover meal.)
1/2 cup flaxseed (80g), ground in coffee grinder (expands to about ~1 c ground)
2 tsp baking powder (9.2g)
1/3 cup banana, mashed (about 1 banana, around 100-130g)
1/4 cup butter (57g), softened
1 cup sweet potato purée (around 240g)
3/4 cup of dark (80% cocoa) chocolate (130g), chopped, or semi-sweet chocolate chips
3 eggs (150g)
2 teaspoons vanilla
Preheat the oven to 350F.
Mix the dry ingredients in a medium bowl.
In a large bowl, beat the bananas and butter until smooth. Stir in the sweet potato, chopped chocolate, eggs and vanilla. Add the dry and stir until just combined. Don’t overmix.
Divide batter between 12 greased muffin cups. Bake until a knife comes out clean when inserted into the centre, 20 to 25 minutes. Wait 5 minutes once they are out before you turn the muffins out onto a rack to cool. (Do this with any muffins as it helps keep their shape.)
If you have a serious sweet tooth, which we do not, you might want to add another very ripe banana (adding another 2.5g or so carbs per muffin).
For almond meal/flour, we blanch almonds and grind them up in the vitamix, but Bob’s Red Mill makes it, and I’m sure others do as well. If you plan on grinding it in your coffee grinder, chop the blanched almonds up first, or you’ll kill your grinder.
I’ve found out that in working with almond meal instead of whole wheat flour you need to use a lot more eggs. Also, it apparently works better in quick breads at lower temps (350F max), not long baking higher temps, as it will burn.
I didn’t figure the vanilla extract in the nutritional data. We use 1 cup vodka, 1 tsp rum and 2 vanilla beans, slit, and leave it to sit in a bottle in a dark spot for a few months. There’s no sugar in there.
The original (wheat flour, sugar, etc) recipe (this is attempt #4) worked out to 29+g carbs per muffin, if you use regular grocery store chocolate chips like Hershey Semi-Sweet Chipits.
In nutritional facts below (and above), note carbs are calculated minus the fibre, since fibre cancels carbs out.
Per muffin (90g) using Camino 80% dark chocolate:
Calories: 279.8 kCal
Per muffin (90g) using Camino semi-sweet chocolate chips:
Calories: 275.2 kCal
Per muffin (90g) using Hershey Semi-Sweet Chipits:
Calories: 265.4 kCal