Me Berry Muffin | Easy, Healthy, Keto, Low Carb , Sugar Free & THM-S

Easy, healthy, sugar & gluten free. Yummy, too! Have a Me Berry Muffin today!! This muffin is mixed and baked in the same easy cup. 

Me Berry Muffin

Exciting Recipe Development

First, I've got to tell you what happened to me when I developed this recipe. For a relatively common recipe, it was way too exciting. 

It Began with a BOOM

I'm standing in my kitchen looking over my notes for the recipe in deep thought about how to lay out the recipe so it's super fast to make. I'd already turned on the oven to preheat. It's around 11am. 

Then, I hear a loud BOOM, and my dogs race through the kitchen coming from outside. Beck comes into the kitchen and asks, "What happened?" My mind was still on the muffin recipe. 

"I don't know," I respond as I look around the kitchen. "I think the sound was from outside. It definitely scared the dogs." Then, I realize the power is out. "Oh no, I can't make this recipe with the power out. What do you think happened?" I ask Beck.

"Sounded like a transformer blew," he said. "Probably won't be fixed that fast."

"Hummm, how can I make this recipe?" I mused aloud. Beck looked at me like I'd lost my mind which isn't an uncommon look from him. 

"Guess you'll have to wait until the power comes back on," he said stating the obvious.

"Uh, uh, no way. I'm hungry and this is my breakfast, too!"

Easy, healthy, sugar & gluten free. Yummy, too! Have a Me Berry Muffin today!! This muffin is mixed and baked in the same easy cup.

I Can Make It in the RV!

"What about the camper? Can I use the gas oven in it? Would you turn it on for me?" I beg Beck.

"I can do that. Whatcha gonna do for me?" he responds teasingly. He'd made himself a bowl of cereal hours before so he had no sympathy.

"While you're out there, please set the oven on 350 degrees. What am I going to do for you? The question is what am I not going to do to you?" I tell him with a laugh.

After that, Beck turns on the gas to the camper and preheats the oven for me. He also turns the heat on in the camper so at least the camper is warm. Isn't he sweet?

Next, I mix up the batter, take photos of the batter in the cup, cart the cup of batter out to the camper, place it in the oven, and troop back into the house saying, "Brrrr," and rubbing my hands on my arms because it was cold outside. I hadn't worn a jacket to the camper. 

15 minutes later, I walk back to the camper. I wait another five minutes for the muffin to finish cooking, turn off the oven and heat to the camper, then carry the finished muffin back into the house.

Hooray! Let's Try the Hopefully Yummy Berry Muffin

First, before I could eat it, I had to make photos with my mouth watering as I spread butter on it. This had better be good, I thought.  

Finally, I could sit down and dig in. I was so hungry that I doubted it would fill me up. It was already lunch time, and I have a huge appetite anyway. Plus, I was worried because of the unusual circumstances for making the new recipe. 

OMG, it was yummy. Certainly, hunger always helps, but this recipe is really good considering it doesn't contain sugar or regular flour. On the other hand, I used blueberries, and I think I'd like raspberries better. Next time, I promised myself. Next time will be in the very near future. 🙂

Aren't There Enough Blueberry Muffin Recipes Out There?

I'm driven to create recipes because I want to eat something that's sweetened with monk fruit powder, tastes really good, and fits in with my balanced eating food combining strategy. For instance, I couldn't find a single recipe on the vast internet that fits that profile. As a result, I came up with this yummy recipe.

What food combining strategy? No more than five grams of fat with carbs or no more than five grams of net carbs with fat. (Although, I occasionally stretch that five carb limit up to seven or eight carbs as in this recipe with blueberries.) If you want to know more about why I use this strategy, just check out my post My Weight Loss and Maintenance Story or My Trim Healthy Mama Pros and Cons Plus Balanced Eating Introduction

I developed this recipe off of Thin Healthy Mama's Brainy Blueberry Muffin. Certainly, I made a large number of changes to the original recipe to up the flavor, like change the sweetener to monk fruit that's healthier than their sweetener mix. For example, I use my Me Alternative Baking Mix that I can make myself in advance instead of having to purchase the THM mix. If you're curious about monk fruit, then read my post For the Love of Sugar: Addiction and Natural Substitutes.

Easy, healthy, sugar & gluten free.

Oh So Easy Me Berry Muffin

I'm always thinking about making a recipe as absolutely easy as possible as long as it's still healthy. Consequently, to cut corners on this recipe, I used the same cup for melting the coconut oil, mixing the batter, and baking. Fortunately for speed, the Me Alternative Baking Mix is already prepared. 

To streamline prep, do the following:

  • First, preheat the oven to 350 degrees
  • Next, put the coconut oil in the cup you want to bake in. I love the Pioneer Woman 4-inch ramekins. I picked mine up at Walmart individually. They're approved for dishwasher, microwave and the oven.  Also, they're the perfect size for an individual muffin.
  • Then, set the ramekin or cut on a baking sheet. Melt the oil in the oven.
  • Next, take the baking sheet out, and add in the other ingredients to the melted oil. Be careful not to burn yourself.
  • Carefully, place the ramekin or cup back into the oven and bake it until done. (Placing it on a baking sheet helps.)
  • Finally, take it out and eat it in the same same cup. I place mine on a small potholder at my place at the table. (We have nice rubber cooling mats Beck bought for the cast iron servers, but I usually use the pot holders because they're right at hand.)

Family Size Me Berry Muffins

This recipe is easy to scale up to multiple muffins. Need two? Double the recipe. Need six? Multiply the recipe by six. And so on. 

To clarify, when you create more than a single muffin, you'll need to make a few simple changes to the recipe: 

  • If you have an oven proof bowl, then you can melt the oil and mix in the same bowl.
  • Next, either use small Pyrex ramekins with lids or muffin liners in a muffin pan, pour in the mix in and bake. If you use the muffin pan option without liners, the muffins may stick. 

Notice I don't recommend to use a silicone pan or liners. I cannot convince myself to bake with silicone. As a result, I only use silicone for non-heat applications. I don't think it's worth the risk since I'm trying to eat healthy food. Here's a good article about potential risks of silicone for baking: Is Silicone Cookware Safe to Use? 5 Facts You need to Consider.

The baking time won't vary much based on increasing the number of muffins. However, it will vary based on whether you use fresh or frozen berries. Begin with the listed baking time for the single muffin, then test the muffin with a toothpick inserted when the baking time is up. If the toothpick comes out clean, it's done. If not, bake for a few more minutes and test until done. 

I plan to post a family size of this recipe in the near future so you don't have to do the math.  If this is something you would like, please let me know. I'll probably base how long it takes me to post it based on demand. My list of planned posts is very long (which is a good thing).

Easy, healthy, sugar & gluten free. Yummy, too! Have a Me Berry Muffin today!! This muffin is mixed and baked in the same easy cup.

Storing the Muffins

These muffins store well in the refrigerator or freezer. They'll only store out on the countertop for a day or two, especially if you've used eggs. 

Make It a Meal and Dietary Considerations

If you're doing any type of diet that requires knowing your macros, this recipe is high in fat and low in carbs. 

Keto, Thin Healthy Mama and Food Combining

If you're doing keto and need to get more fat into your daily diet, then you can easily increase the coconut oil to a full tablespoon. You can also top it with butter or a butter replacement.

Additionally for keto, choose a berry that's lower in carbohydrates like raspberries or strawberries. The carbs in the nutrition breakdown below are based on one ounce of blueberries. Since blueberries are one of the highest carbohydrate berries, you'll decrease your carb count by using a different berry.

For THMers, this is an S recipe. That means it's higher in fat and lower in carbs. 

As a snack, this recipe is stand alone and is filling. 

For both keto and THM and any other type of food combining to make this into a meal, you'll want to add foods low in carbs. You can also add a little protein as this recipe has 14.5g of protein with the egg. (It will have significantly less protein if an egg replacer is used.)

Easy adds to make a meal are an additional egg on the side, a low carb salad or vegetable, or high protein low carb breakfast meat. However,I usually have just the muffin for breakfast with a tablespoon of collagen or whey in my coffee to up the protein just a bit. 

Pescatarian, Vegan or Vegetarian

Whether this recipe is pescatarian, vegan or vegetarian will depend on two factors:

Please Share Your Experiences

Have you tried the Me Berry Muffin recipe? Please be sure to rate it and share your experience in the comments. 

Do you plan to try it? For instance, let us know whether you eat it as breakfast a snack or another meal. Don't forget to let us know. We love to hear from you!

Me Berry Muffin

Easy, healthy, sugar & gluten free. Yummy, too! Have a Me Berry Muffin today!! This muffin is mixed and baked in the same easy cup. 

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: Dairy Free, Egg Free, Gluten Free, Keto, Nut Free, Pescatarian, Sugar Free, THM S, Vegan, Vegetarian
Servings: 1
Calories: 264kcal

Equipment

  • Baking dish
  • Oven

Ingredients

  • 1/2 tbsp Nutiva butter flavored coconut oil or butter
  • 3 tbsp water
  • 1/4 c Me Alternative Baking Mix
  • 1 pinch sea salt
  • 1/2 tsp aluminum-free baking powder
  • 2 tbsp berries fresh or frozen
  • 1/2 tsp vanilla
  • 2 shakes cinnamon
  • monk fruit powder to taste
  • 1 large egg

Instructions

  • Preheat the oven to 350 degrees F.
  • Place coconut oil in an oven-proof cup or ramekin.
  • Place the cup or ramekin on a baking sheet in the oven. Melt the coconut oil and remove from oven.
  • Add the remaining ingredients to the cup or ramekin. (Be sure to add the egg last so it doesn't cook in the hot oil.) Mix ingredients until thoroughly mixed.
  • Bake for 15-17 minutes if using fresh berries. Bake for 17-20 minutes if using frozen berries. Test doneness by sticking a toothpick into the middle of the muffin. If it comes out mostly clean, then the muffin is done.

Notes

  • I use and love the Pioneer Woman 4-inch ramekins. I picked mine up at Walmart individually. They're approved for dishwasher, microwave and the oven.  Also, they're the perfect size for an individual muffin.
  • You can increase the servings on this recipe by multiplying the ingredients measurement by the number of servings you want to make. 
  • Add monk fruit powder to taste. You can easily substitute stevia if you aren't allergic or sensitive to it.
  • If you don't have Me Alternative Baking Mix on hand, you can substitute 1 tbsp + 1 tsp each of golden flax meal, almond meal and coconut flour. 

Nutrition*: Total Fat: 17.8g, Total Carbohydrates: 21.3g, Dietary Fiber: 14.3g, Net Carbs: 7.0g, Protein: 14.5g

*For single serving with standard choices and blueberries as the berry. 

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