If you’re on keto and don’t like coconut flour taste and/or can’t use almond flour, this linseed (flaxseed) flour peanut butter muffins are a great option for you. Quick and easy to make, can be treated as a snack or quick lunch when you’re in a run. Made with just couple ingredients, that if you’re on keto diet you probably already have in your kitchen.
Due to high fiber content, it has a laxative effect – it eliminates constipation, and thus accelerates the cleansing of food residues from the intestines, contributing to the elimination of heaviness. These muffins are great option if you tend to have cravings – thanks to large content of fiber, we feel a psycho-physical feeling of feeling full, which makes us less hungry, eat smaller amounts of food and do not eat snacks so often. Linseeds are often compared to chia seeds, as it’s cheaper option. There is a lot of similarities between this two seeds, although they are not the same. Comparing the composition of both products we will notice some differences. Linseed contains about 20% more Omega-3 than chia seeds and a much larger amount of lignans (human health-promoting molecules). Thanks to this, it improves blood parameters, affects the proper functioning of the kidneys, prevents depression and improves the appearance of the skin. Chia seeds, on the other hand, has 50% more fiber, and also contains more magnesium and iron, and also has lower calorific value than flax seeds (source).
So it is impossible to clearly determine what is better: linseed or chia seeds. Both products carry a number of beneficial properties resulting from their consumption. Regardless of what we choose, it will be a healthy and good decision.
Although they don’t look very pretty, they taste batter than they look. Of course they are not going to taste the same, as the one made with regular flour. I hope, if you’re on keto, you’ve already noticed, that keto replacements of regular snacks like muffins, cakes or pizza, will never taste the same, as the regular one made with wheat flour and sugar. And because of the large content of fiber, muffins made with linseed flour won’t be as fluffy and light as the one made with wheat flour. Also I’ve added four tablespoons of xylitol and they are not very sweet, I like them this way, for my partner they were not sweet enough, so keep in mind that you might need more sweetener.
linseed flour peanut butter muffins
INGREDIENTS (for about 12 muffins):
- 1 headed cup linseed flour
- 3 large eggs (or 4 small)
- 2 tsp baking powder
- 2 tbsp coconut oil (melted)
- 4 tbsp xylitol (or other sweetener of your choice)
- smooth or crunchy peanut butter (I’ve used smooth)
I always use freshly made linseed flour. I use coffee grinder to make the amount of linseed flour I need. Because grounded linseed oxidise quickly, they should be used fast, not lose its nutritive value. If you make your own linseed flour it’s good to keep it in a airtight container and in a dark place.
Muffins are very easy to make. Just combine together all dry ingredients: linseed flour, baking powder and sweetener. Melt coconut oil, whisk the eggs. You can also beat the eggs with handheld mixer, it will make the dough more fluffy, but it’s not necessary. Also you might need to add more sweetener, as for me it was enough, for my partner they were not enough sweet, so please keep it in mind.
Add eggs to the dry ingredients, then add coconut oil and stir to combine. The dough will be quite thick.
Prepare muffin liners or make them using baking paper, like I did. Cut baking paper in stripes and then in squares (it doesn’t need to be perfect squares). Take the cup, put it upside down, and shape the piece of baking paper so it reminds the muffin liner. Place them in the muffin tray.
Add some dough to each muffin liner (you’ll need to help yourself with a finger or another spoon), then place a teaspoon of peanut butter and some more dough on the top.
Heat the oven to 180°C and bake the muffins for about 20-25 minutes, depending of the oven. After baking let them rest for couple minutes and they are ready to eat.
Store them up to 4 days in room temperature, in airtight container.