Diet by Priyanka
Keto peanut butter muffins
These muffins use almond flour, coconut flour and unsweetened peanut butter in place of wheat and sugar. One muffin is 227 kcal, 8.3 g protein and 4.9 g net carbohydrate, and holds most people from an afternoon craving through to dinner.
Why Priyanka makes this
I started making these on a Sunday because I had half a jar of peanut butter that wasn’t going to last much longer, and I was tired of my own 5pm cravings winning every single time. The first batch came out too dry, I hadn’t accounted for how much the coconut flour would soak up, so the second attempt got an extra egg and a splash more almond milk. What surprised me wasn’t the taste, it was that one muffin actually held me over till dinner instead of just being a five minute distraction. Almond flour, coconut flour and peanut butter bring enough fat that digestion slows right down, so there’s no sugar spike followed by wanting another one twenty minutes later.
What you need
Makes 12 muffins:
- 1 cup blanched almond flour
- ½ cup coconut flour
- ⅓ cup stevia, or to taste
- 1 tsp baking powder
- ¼ tsp salt
- ½ cup natural peanut butter, unsweetened
- ¼ cup melted butter or ghee
- 4 large eggs
- ½ cup unsweetened almond milk
- 1 tsp vanilla extract
- Walnuts, for topping
How to make it
Whisk the dry ingredients together. In a separate bowl, mix the peanut butter, melted butter, eggs, almond milk and vanilla until smooth.
Combine wet and dry, divide into 12 muffin cups and top with walnut pieces. Bake at 175 °C for 18 to 22 minutes, until a toothpick comes out clean.
Nutrition per muffin
| Calories | 227 kcal |
|---|---|
| Protein | 8.3 g |
| Fat | 19.4 g |
| Net carbohydrate | 4.9 g |
| Fibre | 2.7 g |
The walnut topping moves these figures, so weigh it if you are tracking closely.
Who this suits
Reach for these when an evening craving keeps breaking an otherwise steady day. They suit anyone managing weight or blood sugar who wants something sweet that does not end in a crash.
Nut flours are calorie dense. One muffin is a portion.
Have a question about this recipe?
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More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Baked almond flour biscuits
- Devilled eggs with green chutney
- Creamy garlic cheese egg bowl
- Boiled egg kachumber salad
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.