- Keto Flaxseed Chips
- Flaxseed Crackers
- What Is Flaxseed Meal, and Why Bake With It?
- The Health Benefits of Flaxseeds
- Enjoy Low Carb Crackers
- Flaxseed Cinnamon Bun Muffins (grain-free, paleo, low carb + keto)
- Why I’m okay with heating Whole flaxseed
- Muffin in a Minute Recipe
- Flax Seed Muffins
- The Facts About Flax
- Greek Tuna Cakes
- Easy Chia Flax Noatmeal Creme Brulee in Instant Pot
- Notes for Keto Flax Muffins
- Mini Muffins or Regular Muffins for Breakfast?
- Recommended Products
- These Low-Carb Blueberry Almond Flax Muffins Are Keto-Approved
- Keto Chocolate Flaxseed Cake
- Flaxseed Chocolate Cake
- How To Make Keto Chocolate Flaxseed Cake
- Favorite Keto Hack To Stay On Track!
- My Favorite Tool for Flaxseed Meal Pancakes
- Tips For How To Make Flaxseed Pancakes
- Alternatives To Flaxseed Meal Pancakes
- How To Store Flaxseed Pancakes
- Low Carb Flaxseed Pancakes Recipe:Pin it to save for later!
- Tools To Make Paleo Flaxseed Pancakes:
- Low Carb Flaxseed Pancakes Recipe
- Are flaxseeds suitable on the keto diet?
- Flaxseed nutrition
- Other health benefits of flaxseed meal
- Types of flaxseeds and how to buy
- How to make flaxseed meal at home
- Ways to use flaxseed meal
- Here’s a quick Flaxseed Meal recipe to get you started
- Final Thoughts
Keto Flaxseed Chips
Hello, hello! I’ve not been spending time on my blog for the past month! Honestly, I’m running out of ideas and I’ve been eating simple meals which I think don’t need to be on the blog. Anyways, I’m getting my groove back and certainly meal ideas for those who are on the keto way of eating.
Most chips sold in supermarkets are made from either potatoes or flour, which are obviously high in carbs. There’s reduced fat, fat free, sodium free and gluten free, but no low carb. So I was looking for something crunchy to snack on or have as dips and I came across this Low Carb Flaxseed Chips from Low Carb Recipe Ideas. I tried it out and got hooked. Hooked so much, I would make it at least once a week.
You can adjust seasoning according to what you like. I like mine a little spicy so I add a chili powder mix of cayenne, chili, cumin, and paprika. These chips are perfect as a dip or a high fiber snack.
Roll it out as thin as you can between 2 parchment papers.
Cut it with a pizza cutter before baking.
- 1 cup Flaxseed Meal (Golden or Brown)
- 2 teaspoons Garlic Powder
- 2 teaspoons Onion Powder
- 2 teaspoons Chilli Powder Mix (Cayenne, Paprika, Chilli) *optional
- ½ cup Water
- In a bowl, mix ground flax meal and seasonings well.
- Add water and mix till combined with a spatula.
- Cover and set the dough aside for 10 minutes.
- Pre heat oven to 200°c (400°F).
- Once dough is ready, roll it out between 2 parchment papers as thin as you like. (cooking times will vary according to thickness)
- Gently pull apart parchment paper from each side of the rolled dough onto the other (this is to make sure it does not stick to the paper while baking)
- Place the rolled dough with parchment paper onto a baking sheet and use a pizza cutter to cut into cracker sized pieces.
- Bake chips for 10-15 minutes (longer if thicker).
- Once chips are baked, turn off the oven, remove and break the crackers. Spread the crackers on the baking tray and return to the oven for another 10 minutes with the oven door slightly opened. (this is to dry it out so it gets crispy)
- Allow crackers to cool completely before storing.
- Conversion Chart
- You can adjust seasoning according to what you like. I like mine a little spicy so I add a chili powder mix of cayenne, chili, cumin, and paprika. These chips are perfect as a dip or a high fiber snack.
- If you are using MyFitnessPal app to count calories, first copy the recipe URL then go to MyFitnessPal app to Recipes, select Create a New Recipe, then Add from the Web. Paste the URL, match ingredients and that’s it!
- Always match ingredients to the ones you use. Ingredient nutritional facts differ depending on brand.
- Nutrition Facts (based on my ingredients) : Per serving (8 pieces) 124 kcal, Total Fat – 9 g, Total Carbs – 7 g, Fiber – 6 g = NET Carbs – 1 g, Protein – 4 g.
Jump to recipe
When you first started the keto diet, you probably avoided the snack aisle altogether. Salty, crunchy snack foods like crackers, chips and cereal are known for being loaded with carbohydrates while lacking in fat, protein or fiber.
If you’ve been craving your long-lost snacks, you’re in luck. These low carb crackers contain over 25 grams of fat and 5 grams of protein. They are filled with dietary fiber and have zero net carbs.
Birthday Cake Keto Bars are here!
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
This four-ingredient low carb cracker recipe is easy to make. You don’t need any fancy equipment — just a baking sheet (or cookie sheet), rolling pin and parchment paper. Pro tip: Use a pizza cutter to cut the crackers in a grid-like pattern before placing in the oven. This will give you the perfect square shape you’re looking for.
Carve out 25 minutes for prep time as the ingredients will need to set before baking. A cook time of 45 minutes will result in a perfectly crisp, golden brown cracker. Your low carb crackers should be ready in a total time of 70 minutes.
Missing salty snacks on the ketogenic diet? Get your salty fix while staying in ketosis with these four-ingredient low carb crackers with flaxseed.
- Author: Cristina Curp
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 10 minutes
- Yield: 3 1x
- Category: Sides
- Cuisine: American
- 1 cup flaxseed meal
- 3 tbsp olive oil
- 1/4 cup apple cider vinegar
- 1–2 tbsp water
- 1/2 tsp sea salt
- In a bowl mix all of the ingredients. Mix until well combined. Let the mix sit for 20 minutes.
- Preheat oven on 300F convection bake (or 320F bake).
- Using a spatula transfer your flaxseed mix to a sheet of parchment paper.
- Cover with a second sheet and flatten.
- Use a rolling pin to continue to flatten until you have a square or shape that is about 8×8.
- Remove the top sheet of parchment paper and move the bottom sheet with dough on it to a baking pan.
- Pop in the oven and bake for 40-45 minutes until the center is firm, when you tap it it should feel solid.
- Remove from the oven and let cool to room temp.
- Transfer the parchment paper with cracker mass on it to a cutting board and with a large kitchen knife cut into squares to break into desired shapes.
- Serving Size: 3
- Calories: 133
- Fat: 25.5
- Carbohydrates: 8.1
- Protein: 5.3
Keywords: flaxseed crackers
What Is Flaxseed Meal, and Why Bake With It?
Flaxseeds come from flax, one of the oldest fiber crops in the world. Flaxseed meal, which is roughly ground flaxseeds, is commonly used in low carb or gluten-free baking as a substitute for conventional flours.
Benefits When Baking
Swapping out high carb white flour for a low carb alternative — like flaxseed meal — is a great way to enjoy your favorite snack foods while keeping your carb count low. You can find it in most health food stores or on Amazon.
Because of its earthy flavor and gritty texture, flaxseed meal works well in crackers and pizza crusts. It also makes a great oatmeal substitute, either as a morning breakfast bowl or no-bake treat. Finally, if you (or someone you know) has a coconut or nut allergy, it’s a preferable alternative to almond flour, almond meal or coconut flour in grain-free baking.
Benefits When Getting Into Ketosis
Nuts and seeds like flax are typically high in fat while and low in net carbs. Therefore, it is perfectly fine to consume them on the keto diet.
On the ketogenic diet, fat should make up roughly three-fourths of your caloric percent daily values. Your target macronutrient breakdown should look something like this: 5-10% carbs, 20-25% protein and 70-80% fats. However, brand name crackers — Ritz, Saltines, Triscuits — give you the exact opposite (high carbs and low fat).
Not all are carbs are created equal. There are two kinds of carbs: impact and non-impact. Impact carbs, like your beloved Ritz cheese crackers, rapidly digest in your bloodstream and spike your blood glucose level. Non-impact carbs are digested more slowly, allowing for more sustained energy.
The Health Benefits of Flaxseeds
Flaxseeds are filled with healthy omega-3 fatty acids, which help you enter ketosis faster. However, just one look at its nutritional information tells you this is only one of many health benefits. It’s loaded with vitamins and minerals such as calcium, magnesium and phosphorus. It also contains healthy antioxidants and high amounts of dietary fiber. Therefore, flaxseeds are popular not only in keto, but other low carb and low-calorie diets.
Here’s what makes flax so nutrition-packed:
Flax Contains Lignans and ALA
Two compounds make flaxseed unique:
- ALA: ALA is a short-chain, essential fatty acid, meaning the body cannot produce it on its own.
- Lignans: Lignans are compounds found in plants which act as antioxidants. Flaxseed contains more lignans than any other plant on earth. In fact, it contains 800 more lignans than sesame seeds, the second-best lignan source.
ALA has been reported to benefit various health conditions, including cardiovascular disease, hypertension, atherosclerosis, diabetes, cancer, arthritis, osteoporosis, autoimmune and neurological disorders.
Lignans, particularly those that come from flax, have been shown to reduce the growth of cancerous tumors, especially those in breast, endometrium and prostate cancer.
The combination of ALA and lignans in flaxseed may help boost heart health. Both compounds contain anti-inflammatory properties, which may prevent the onset of cardiovascular disease. A diet rich in ALA has been shown to prevent the buildup of plaque in the arteries, which could lessen your chance of a heart attack or stroke. Some studies have shown flaxseed can help lower blood pressure, which is a sign of cardiovascular disease and other illnesses.
Flax is an Excellent Source of Dietary Fiber
Flaxseed meal is also incredibly high in insoluble and soluble fiber. If you check out the nutrition facts below, you might be alarmed at the 8 grams of total carbohydrates. However, 95% of those come from fiber, resulting in zero net carbs per serving.
Remember the impact vs. non-impact carbs discussed earlier? Fiber is usually the deciding differentiator between the two. However, that isn’t the only health benefit. Fiber helps you:
- Regulate blood sugar and cholesterol levels
- Promote digestive health
- Maintain bowel health
- Reduce your risk of diabetes, stroke and heart disease
- Maintain a healthy weight
Enjoy Low Carb Crackers
These low carb crackers provide the perfect, satisfying crunch when you’re overcome with carb cravings. These crackers are seasoned with just a pinch of sea salt, but you can experiment with creating different flavors by adding half a teaspoon of garlic powder or rosemary.
These gluten-free crackers are a great recipe for a party appetizer or evening snack. Top your crackers however you wish, or try one of these ideas:
- Smear with cream cheese, then top with smoked salmon and dill
- Add a slice of prosciutto and cheddar cheese
- Top with a dollop of pesto, then sprinkle on parmesan cheese and sliced tomatoes
- Top with another low carb recipe on this site, like this keto chicken salad
If there are any leftovers, simply store in an airtight container. Your low carb crackers should keep for one to two weeks.
Flaxseed Cinnamon Bun Muffins (grain-free, paleo, low carb + keto)
January 25, 2015 by Leanne Vogel December 14, 2018
Flourless, fluffy, grain-free, keto muffins made with ground flaxseed, tastes just like a cinnamon bun. Naturally high in fiber, low in carbohydrates, sugar-free, keto, and paleo.
Keto muffins! Are you ready for this? Mentally? Emotionally?
Keto shopping lists, recipes, and more! Start keto with this FREE 5-step guide.
Remember when I made this Keto Grain-free Flaxseed Foccacia? It’s THE most popular recipe on the blog. Of all time, ever.
The other day, I made Coconut Creme French Toast with a couple of slices of keto focaccia (highly recommend doing this) and it got me thinking… I bet I could make keto muffins with that same base keto focaccia recipe.
How French toast made me think of muffins is beyond me. Whatever the connection, we’re all in luck. A little tweak here and there and here we are…
Instead of flour, I’ve used ground flaxseeds for this low carb, keto muffin recipe. That’s it, that’s all. Maybe you’ve read/heard about heated flaxseeds being bad for your health? It’s partially true. Here’s the thing…
Why I’m okay with heating Whole flaxseed
The fragile components of flax; where all of this heat or not to heat concern stems, is in the alpha-linolenic acid (an omega fatty acid) and lignans (a compound that mimics human hormones, specifically estrogen). I was able to find three separate studies that note the effects of heating flaxseed and it’s overall health benefits (1) (2) (3).
All in all, I’m not concerned with using whole (or ground) flaxseed in my homemade keto baking because I’m in control of its freshness, the temperatures that were used, and the duration. The same cannot be said for store-bought flax products… I’ll stick with homemade, thanks.
The REALLY cool thing about flax; and something I am practicing myself, is its ability to normalize estrogen levels. In December, I began supplementing with 3 capsules of this flaxseed oil supplement, in an effort to boost my estrogen even further. If you’re not familiar with my hormone regulation project, check this out.
The lignans in flaxseed are phytoestrogens , plant chemicals mimicking the effects of estrogen in the body: Phytoestrogens hook onto the same spots on cells where estrogen attaches. If there is little estrogen in the body, for example after menopause, lignans may act like weak estrogen. However, when natural estrogen is abundant, lignans may reduce the hormone’s effects by displacing it from cells; displacing estrogen in this manner might help prevent those cancers that depend on estrogen, such as breast cancer, from starting and developing. (This is also, in part, how soy is believed to work in breast cancer prevention, although the phytoestrogens in soy are isoflavones .)
Excerpt from NYU Medical Center, Flaxseed
Either way, it’s a win, win. Baking with the flaxseed, flaxseed supplementation, it’s all the name of my keto game right now.
Right, and eating a lot of keto muffins. Definitely part of the plan, too.
BECOME A FAT BURNING MACHINE WITH ME4.3 from 41 reviews Keto Flaxseed Cinnamon Bun Muffins Author: Leanne Vogel Recipe type: Keto, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Low Carb, Keto Prep time: 10 mins Cook time: 15 mins Total time: 25 mins Serves: 12 Flourless grain-free, sugar-free, low carb muffins made with just flaxseed. Ingredients
- 2 cups roughly ground flaxseed
- ¼ cup birch-sourced xyltiol or 20-30 drops alcohol-free stevia
- 1 tablespoon gluten-free baking powder
- 2 tablespoons ground cinnamon
- ½ teaspoon Himalayan rock salt
- 5 large eggs
- ½ cup water, room temperature
- ⅓ cup MCT oil or melted coconut oil
- 2 teaspoons pure vanilla extract
- Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
- Combine flax seed with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
- Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
- Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
- Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
- Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
- Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.
Notes Xylitol – I made this keto recipe with xylitol. Feel free to use whatever sugar you’d like to here. If you’re aiming for sugar-free, you could try stevia, too. If you aren’t sure free, maple syrup or coconut sugar would likely work. Add these sugars into the wet mixture while blending.
Eggs – if you have an egg allergy, I’ve been told that this format of recipe works really well with egg replacer but I have not tried it personally.
MCT Oil – you could use Alpha Energy; an MCT oil blend, or Bulletproof Brain Octane. If you do not have access or are not interested in using MCT oil, coconut oil would work well, too. 3.5.3226
View Nutrition Information (once on page, scroll down)
Begin by adding all dry ingredients to a large bowl. I used a lot of cinnamon in this recipe… because I love it! Don’t be afraid with the 2 tablespoons. It’s not overkill, it’s just right!
Set aside the bowl of dry ingredients and add all of the wet ingredients to the jug of your blender. I used local, pasture-raised eggs for this recipe.
Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it’s much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you’ve experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here.
The yolks were so bright and beautiful. If you use a lighter flaxseed with this keto recipe, combined with the deep yellow yolks, the keto muffins will take on a whole other color.
Once blended, add the wet ingredients to the dry ingredient bowl and stir to mix. I like to set the mixture aside to thicken up for a couple of minutes.
Leaving the batter to sit will help the flaxseed congeal with the liquid ingredients, it’s quite marvelous!
Transfer to muffin tins, bake and chow down! I like my (warm) keto muffins spread with coconut oil and a touch of salt.
This last year has been so transformative. I’ve seen keto foods change my life in ways I never thought possible, just by changing my view on what could heal me and what my body was asking for. Flaxseed has been part of that, using it to normalize my estrogen levels without the use of hormone replacement therapies. One day at a time, keeping an open mind to it all, and sharing my journey along the way.
I know that many of you are healing yourself through food, like me! And, I’d love to hear your stories. Please, share in the comments below. Your journey will act as inspiration to the thousands of women in our community seeking solace in knowing that we are not alone.
What medical challenges are you; or someone in your family, faced with right now?
How have you used food to encourage natural healing?
Muffin in a Minute Recipe
- Mix the flax meal, sugar substitute, cinnamon, and baking powder in a microwave safe coffee mug, single-serving soufflé dish, or bowl.
- Add the egg and melted butter (or oil) to the cup and mix well with the dry ingredients.
- Microwave 1 minute or more, until firm.
- Turn out and serve with butter or cream cheese. Or toast before applying spread. Makes 1 serving.
Substitutions: use 2 packets (2g) sucralose instead of truvia if desired. If you use oil or unsalted butter, be sure to add 1/8-1/4 teaspoon salt to the dry ingredients.
Variations (inspired by customer reviews):
- Savory: ¼ cup flax meal, ½ teaspoon baking powder, ½ teaspoon rosemary, ¼ teaspoon garlic powder, ¼ teaspoon salt, 1 egg, 1 teaspoon olive oil. Net carbs: 1.42
- Nutmeg & Allspice (tasters favorite): ¼ cup flax meal, 1 ½ teaspoons truvia, ½ teaspoon baking powder, ¼ teaspoon nutmeg, ¼ teaspoon allspice, 1 egg, 2 teaspoons melted butter, ½ teaspoon vanilla extract. Net carbs: 1.56
- Pumpkin Spice: 2 tablespoons flax meal, 1 tablespoon chia seeds, 1 ½ teaspoons truvia, 1 teaspoon pumpkin pie spice, ½ teaspoon baking powder, 1 egg, 2 tablespoons canned pumpkin, 2 teaspoons melted butter, ½ teaspoon vanilla extract. Microwave for at least 1 ½ minutes. Net carbs: 4.09
Flax Seed Muffins
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Flax seed muffins are a satisfying, filling keto breakfast for any day of the week. Make ahead or freeze and have these low carb pumpkin pecan flax muffins whenever you’re hungry, for a snack or meal!
These keto flax muffins are definitely a bit of an indulgence for a keto dieter’s breakfast. They’re packed with healthy fats and protein, so why am I calling them an indulgence?
(4 NET CARBS per muffin)
Let’s talk about flax.
The Facts About Flax
I’m not going to rehash all the benefits of flax seed. If you want to know more about flax, you’ll need to go read about it on this post.
What I will tell you here is that ground flax seed is a great low carb flour for keto baking. It’s an indulgence because it will likely be a higher carb meal on a keto diet.
Looking for more ways to get low carb veggies into your breakfast? Try this Keto Apple Crisp.
But let’s do the numbers. Compared to wheat flour, flaxseed flour is much lower in carbs. Per one cup if ground golden flax seed, there are 30.4 grams of carbs.
In one cup of wheat flour, you’ll find 86 whopping grams of carbohydrates! And don’t get me started on gluten! None of that with the flax seed flour.
This is why it’s so important to remember that when you have a “bad” day indulging in low carb foods, you shouldn’t beat yourself up.
Even if you ate 4 of these low carb flax muffins for breakfast or a snack, you’d still be way farther ahead than if you’d eaten one single wheat flour muffin.
Plus, I know some of you count carbs by counting only net carbohydrates. With all the fiber in flax, that comes to 2.4 grams of net carbs! That’s in one cup of ground flax seed, not in one of these ketogenic flax muffins.
Looking for a more indulgent muffin? Try this Chocolate Peanut Butter muffin recipe I created for Have Butter Will Travel!
And that makes just 4 net carbs per muffin!
So relax. Never take a food at its face value. Look into it a little more. Flax is not a bad keto choice.
Greek Tuna Cakes
Easy Chia Flax Noatmeal Creme Brulee in Instant Pot
Notes for Keto Flax Muffins
- There’s not a whole lot of mystery behind these muffins. Mix everything together, bake, and you’re done!
- One note I want to add though, is that like all keto and low carb flours, ground golden flax seed is very dense when baked. Though lighter than almond flour, it still takes a bit of getting used to on the cooking end of things.
- My advice is to follow the part in the recipe where it advises you to allow the muffins to set for about 15 minutes.
I love these pumpkin muffins straight from the oven (especially with butter!), but for those new to keto and keto flours, the crumb might be very different at first. Allowing these healthy flax muffins to sit will help them not be mushy in the middle.
- This is a great quick keto breakfast on it’s own, but I also love to spread some grass fed butter or cream cheese on the muffins, too.
Keto Breakfast Recipes!
Mini Muffins or Regular Muffins for Breakfast?
Whether you want mini muffins or regular sized muffins is completely your choice. I generally make both and here’s why.
These breakfast muffins are packed with fats and protein to fill you up. We’re serious about satisfying, low carb, filling breakfasts here.
But we have a few tiny tummies here, too. So a couple of mini keto muffins are plenty for those tiny tummies, and for the adult and prepubescent tummies, we have regular sized muffins.
Just be sure to note the baking time difference depending on which version you’re baking. It’s difficult to gauge doneness with some gluten free flours, so be sure to check often.
If you see any sign of shiny moistness on the tops of the muffins, you’ll want to put them back in for a few minutes.
Also, when you fill the baking cup liners, the recipe says to fill ¾ full. If you’d like a nice, rounded dome top, fill the cups up all the way.
If you do anything different with these easy keto muffins, I’d LOVE to hear from you in the comments!
If you like this recipe, give it a 5 star rating in the comments!
- Preheat oven to 325°F.
- Stir all dry ingredients together in a large mixing bowl.
- Add the remaining ingredients and stir until completely incorporated.
- Using a silicone muffin pan or a metal muffin pan filled with cupcake liners, fill ¾ full.
- For mini muffins, bake at 325°F for 15-18 minutes. For regular sized muffins, bake at 325°F for 18-22 minutes.
- Allow to rest for 15 minutes before serving. Serve alone or topped with butter or cream cheese. Makes about 12 regular sized muffins or 24 mini muffins.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
- (2 Pack) Standard Paper Cupcake Liners/Baking Cups, 60-ct/Box
- Silicone Mini Muffin Pan
- 64oz Organic Whole Ground Golden Flaxseed Meal Bob’s Red Mill (4 Pounds Total)
- Organic Coconut Flour (4lb) by Anthony’s, Verified Gluten-Free & Non-GMO
- Nature’s Eats Pecan Halves, 16 Ounce
Amount Per Serving: Calories: 253 Total Fat: 23g Carbohydrates: 8g Protein: 8g
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These Low-Carb Blueberry Almond Flax Muffins Are Keto-Approved
Photo: Nicole Crane
Baking while following a low-carb, high-fat keto diet can be challenging, but it’s doable with some healthy substitutes. While most muffin recipes out there contain grains (a no-no in a keto diet), this recipe uses nutrient-rich ground flaxseed meal and blanched almond flour as the base. (P.S. We also have a low-carb keto bread recipe.)
A keto diet limits certain fruits but allows berries in moderation, so these muffins are sweetened with some fresh blueberries. The recipe also calls for monk fruit, a zero-calorie sugar substitute native to Southeast Asia. The muffins incorporate coconut oil and almond butter for some added heart-healthy fat.
Blueberry Almond Flax Keto Muffins
Makes 12 muffins
- 2 eggs
- 1/4 cup melted coconut oil
- 1/4 cup creamy natural almond butter (or cashew butter, which is lower in sugar)
- 1/2 cup non-dairy milk
- 1/4 teaspoon almond extract
- 1 cup whole ground flaxseed meal
- 1 cup blanched almond flour
- 1/2 cup monk fruit sweetener
- 1/4 teaspoon salt
- 2 teaspoons baking powder
- 2/3 cup blueberries
- Preheat oven to 350°F. Coat a 12-cup muffin tin with cooking spray or arrange muffin cups in the pan.
- In a small bowl, whisk the eggs together. Add the melted coconut oil, almond butter, milk, and almond extract.
- In another bowl, sift together the flaxseed meal, almond flour, monk fruit, salt, and baking powder. Pour the wet mixture into the bowl, and stir just until incorporated. Fold in the blueberries.
- Spoon the batter evenly into the muffin tin.
- Bake for 16 to 20 minutes, or until a toothpick comes out of the center of the muffins clean. Allow to slightly cool before removing the muffins from the tin.
Nutrition facts per 1 muffin: 230 calories, 19g fat, 5g saturated fat, 7g carbs, 4g fiber, 2g sugar, 9g protein
- By By Nicole Crane
It’s a keto chocolate flaxseed cake and it’s the perfect way to add more fiber and nutrition while doing a low carb keto diet. Personally, I’m always looking for delicious ways to add more fiber content while doing keto. Because frankly, it can be a bit of a challenge to do so. My solution was to create a keto chocolate cake made with Hershey’s Special Dark Cocoa and golden flaxseed meal.
Flaxmeal on its own isn’t the most appetizing food to embrace but when it’s coupled with chocolate, well it’s a whole nother thing. If you are looking for a way to add more Omega-3 to your keto diet, my low carb chocolate flaxseed cake may just be the solution you’ve been looking for.
If you’re not able to consume nut or gluten flours, then flaxseed meal may be your flour. This makes a rich, moist chocolatey cake. It’s gluten-free, dairy-free, paleo and keto-friendly.
Top with powdered confectioner’s sugar-substitute or my keto chocolate frosting. If you prefer a more classic chocolate cake then make sure you check out my Keto Hershey’s Chocolate Cake or my Keto Chocolate Cream Cheese Pound Cake visit my Keto Cakes for our complete list of Keto Cake Recipes.
Keto Chocolate Flaxseed Cake
Why not sneak in more of this essential fatty acid and do so in a keto-friendly cake? Flaxseed chocolate cake is an easy way to add more Omega-3 to your diet. Omega-3’s is considered to be a healthy fat that’s been shown to have heart-healthy effects. And for that reason alone, this girl is always looking to add more of it into her diet.
Flaxmeal also has lignans, a plant estrogen high in antioxidants. Another benefit is that it’s high in both soluble and insoluble fiber. Again, adding more fiber into your keto diet just makes sense. Recent studies suggest that flaxseed might be able to protect us against breast, prostate, and colon cancers.
It appears that the plant omega-3 fatty acid found in flaxseed, called ALA, can inhibit tumor incidence and growth. Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism, by interfering with the growth and spread of tumor cells.
Can you think of a more delicious way to ward off cancer than by having it in a keto chocolate flax cake? It sounds to me, that we can all benefit from a little more flaxseed in our diet.
What better way than our low carb chocolate flaxseed cake? I like using flaxseed meal as a good low carb flour substitute from time to time. Not only is flaxseed good for us but it’s an inexpensive keto baking option.
Flaxseed Chocolate Cake
Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.
It’s important to only use golden flaxseed meal when making this keto chocolate cake. Regular flaxseed meal is too heavy and will produce an inferior crumb for this flaxseed cake. Unless you use golden flaxseed meal your cake will turn out gummy this is not what you want.
Although this cake uses primarily golden flaxseed meal I also add two tablespoons of coconut flour to enhance the texture of this cake. That little bit of coconut-flour really makes a difference so do not skip using it.
I made this flaxseed chocolate cake with coconut oil so that it could be a dairy-free option. However, if you can do dairy I encourage you to use 1/2 cup of melted unsalted butter instead. The butter helps the rich Hershey’s cocoa flavor to be intensified.
How To Make Keto Chocolate Flaxseed Cake
I have several options when it comes to which sweetener you can use in this recipe. I really like Lakanto Monk Fruit because the texture is spot on and because there is barely any aftertaste.
I’m also partial to Swerve an erythritol oligosaccharides blend. It mostly has erythritol but oligosaccharides is a prebiotic plant fiber that helps give it structure.
Some people prefer the stevia and erythritol-based brand Pyure my baked goods. But I find that chocolate and stevia do not play well together and generally produces a greater aftertaste this is because cocoa is already bitter and can further magnify the aftertaste.
So in the case of this recipe, I wouldn’t recommend it unless you’re familiar with it and it’s not an issue for you.
Lastly, if you can’t easily find a more natural sugar substitute you can also use Splenda with great success. I know not everyone would agree with me here and I respect that but in my book, it’s still better than regular sugar.
However, when it comes to keto my chocolate frosting recipe or if you’re going to sprinkle the top of your cake with confectioners sugar you will have to use a confectioner’s sugar substitute. Both Lakanto and Swerve have great ones.
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Recipe updated 5/11/2019
Keto Hershey’s Chocolate Flaxseed Flour Cake
- 1/4 cup coconut oil
- 1/4 cocoa powder
- 1 tsp instant coffee granule
- 1 cup golden flaxseed meal
- 2 tablespoons of coconut flour
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 4 eggs
- 1 cup of sugar substitute
- 1/2 tsp vanilla extract
- 1 cup almond milk or coconut milk
- 1/4 cup of warm water
- 8 tbsp confectioners erythritol to dust over the top of the cake after baking.
- Preheat oven to 350F
- Grease a 9-inch round cake pan or a 9×9 square pan.
- In a small saucepan, melt coconut oil over low heat.
- Whisk in cocoa powder and instant coffee and set aside.
- In a small bowl, mix together flaxseed meal that has been measured and sifted, coconut flour, baking soda, baking powder, and salt.
- Using an electric mixer, beat the eggs, vanilla extract and sugar substitute until well combined.
- Add coconut oil /cocoa mixture to eggs and beat until well combined.
- Next add flaxseed meal to the mixture and beat on low until well incorporated.
- Then add almond or coconut milk, water and combine until fully mixed.
- Allow batter to sit for 5 minutes then stir one last time before adding the batter to the greased baking pan.
- Bake the cake for 25-30 minutes or until an inserted toothpick comes out clean.
- Allow the cake to fully cool then sprinkle the confectioners sugar to the surface of the cake.
- Store cake in the refrigerator for 5 days or freeze for up to 3 weeks.
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- Classic Monkfruit Powdered 2:1 Sugar Substitute
- Classic Monkfruit 1:1 Sugar Substitute
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 155 Total Fat: 13.9g Saturated Fat: 8.4g Carbohydrates: 5.2g Fiber: 2.9g Sugar: 1.9g Protein: 4.5g
- 1 cup of unsalted butter, room temperature softened
- 2 ounces of cream cheese room temperature softened
- 2 cups of sugar substitute confectioner’s sugar
- 2/3 cup of Hershey’s unsweetened natural cocoa powder
- ¼ teaspoon of sea salt
- 1 teaspoon of vanilla extract
- 2/3 cup of heavy whipping cream
- Cream the butter and cream cheese using an electric mixer at a high setting.
- Add 1 cup confectioners sugar substitute and 1/3 cup of dark cocoa powder to the cream cheese and butter mixture.
- Next add 1/3 cup of heavy whipping cream and beat on high till fully combined.
- Then add the remainder 1 cup confectioners sugar substitute and another 1/3 cup of cocoa powder. Combine well at high speed until well mixed.
- Lastly, end with the remainder 1/3 cup of heavy whipping cream. Mix the frosting till fully incorporated.
- Add the frosting to a fully cooled cake, cupcakes.
- Refrigerate any leftovers in the fridge and allow to come to room temperature before using as frosting.
This makes enough frosting to generously frost a two 8 inch layer cake or 12- 16 cupcakes.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
- KitchenAid KSM150PSAQ Artisan Series 5-Qt. Stand Mixer with Pouring Shield – Aqua Sky
- Classic Monkfruit Powdered 2:1 Sugar Substitute
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 187 Total Fat: 20.1g Saturated Fat: 21.7g Cholesterol: 55mg Sodium: 166mg Carbohydrates: 3g Fiber: 1.6g Sugar: 0.2g Protein: 1.6g
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This post is sponsored by Whiskware. All opinions are my own and I only share products I personally love. Thanks for supporting the brands that make this site possible!
It’s only midweek, but I’m already fantasizing about the weekend. I can’t wait to make my new favorite low carb flaxseed pancakes recipe with my little girls again. We love cooking together!
Yes, lazy weekend mornings definitely call for family time and pancakes. These flaxseed meal pancakes are quick and easy to make, with a hidden boost from flax and without the carbs.
My Favorite Tool for Flaxseed Meal Pancakes
Ever since I got my Whiskware Batter Mixer, I’ve replaced my weekend breakfasts of eggs with pancakes. I’ve been making them with flax seeds for the last few weekends in a row, trying to perfect this flaxseed pancakes recipe for you.
Here is why I love the Batter Mixer:
- It’s quick to use. Toss all the ingredients inside, shake it, and dispense right onto the pan!
- It’s convenient. The lid can also be used as a stand while adding ingredients, and the silicone tip won’t melt if you touch the pan.
- It’s durable. I was surprised at how sturdy the wire whisk ball is! It’s actually much sturdier than most of the regular whisks I have.
- Less dishes to wash! This is the best part. Cleanup just means shaking it with water and a few drops of dish soap. So easy!
But the biggest reason why the Batter Mixer is part of my weekend morning routine now? It gives me more time with my family.
Features are nice and all, but more time with my family is what matters most. 🙂
Whiskware also has a pancake art kit, with silicone shapes and a skinnier dispense to make any shape you like. My daughter squealed with excitement for these!
Tips For How To Make Flaxseed Pancakes
Low carb flaxseed pancakes are pretty straightforward. The process is similar to making any other type of pancakes. But, flaxseed meal is pretty different from other flours, so here are a few tips for how to make flaxseed pancakes totally delicious…
Blend other flours with flaxseed meal.
I tried making low carb flaxseed pancakes using only flaxseed meal as the flour, and do not recommend this. The end result is very slimy!
Instead, you need to mix the flaxseed meal with another low carb flour. This recipe uses a blend of almond flour and sunflower seed meal.
If you prefer, you can use just one or the other. Replace the almond flour with more sunflower seed meal to make them nut-free.
Sorry, you can’t replace the eggs.
Flaxseed meal is often used as an egg replacement, so you may wonder why I still used eggs in this flaxseed pancakes recipe.
Unfortunately, my experience has been that flaxseed meal does not replace eggs very well in low carb pancakes. It can work in other pancake recipes that have other flours that help hold them together, but low carb flours don’t hold together well and the flax isn’t enough. So, eggs are still necessary.
I’d love to update this section if someone finds a way to make it work, though.
Use golden flaxseed meal if you can.
This is not required, but leads to a more mild flavor that is most similar to regular pancakes.
Adjust the batter consistency as needed.
Pancake batter with flax seeds thickens as it sits. It also varies depending on how finely ground your flaxseed meal is.
So, depending on how long it takes you to get through it, you may need to thin out the batter. Simply use more sparkling water, a little bit at a time.
Here is how the batter should look:
Get the right griddle or pan temperature.
Flaxseed meal pancakes can have a strange texture if they don’t cook through inside. Make sure the temperature is not too hot so that they cook inside, but not so cool that they don’t brown. It may take some fiddling to get there.
Alternatives To Flaxseed Meal Pancakes
If you’re looking for more low carb pancake recipes, try these:
- Keto low carb pancakes with almond flour and coconut flour
- Easy almond flour pancakes
- Coconut flour pancakes with cream cheese
- Low carb souffle pancakes
You can make any of these in the Whiskware Batter Mixer, too. 🙂
How To Store Flaxseed Pancakes
You can store flaxseed meal pancakes in the refrigerator for 5 to 7 days.
Can you freeze them? Yes, you can! Simply place them in a freezer bag with parchment paper between them. This prevents sticking.
You can reheat frozen pancakes in the microwave or in the oven.
Low Carb Flaxseed Pancakes Recipe:
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Tools To Make Paleo Flaxseed Pancakes:
Click the links below to see the items used to make this recipe.
- Whiskware Batter Mixer – The basic batter mixer used for this recipe and pictured above. Easy to use and quick cleanup!
- Whiskware Pancake Art Kit – You’ll love this if you have kids. The pancake art kit lets you create pancakes in fun shapes.
Low Carb Flaxseed Pancakes Recipe
This low carb flaxseed pancakes recipe is quick and easy to make! Flaxseed meal pancakes are a breakfast comfort food that’s healthy, paleo, gluten-free, and keto friendly.
Course Breakfast Cuisine American Keyword flax, keto, low carb, pancakes Calories 297 kcal Prep Time 5 minutes Cook Time 10 minutes Total Time 15 minutes Author Maya Krampf from WholesomeYum.com Servings 5 servings
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- 1/2 cup Sunflower seed meal
- 1/2 cup Blanched almond flour (or more sunflower seed meal)
- 1/4 cup Golden flax seed meal
- 1/4 cup Erythritol
- 1 tsp Gluten-free baking powder
- 1/4 tsp Sea salt
- 1/4 cup Avocado oil
- 1/2 cup Sparkling water (or more up to 3/4 cup – see instructions)
- 3 large Eggs
- 1 tsp Vanilla extract
RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Combine all ingredients in the Whiskware Batter Mixer.
Add the wire whisk, close the lid, and shake until well combined.
Let the batter sit for a couple of minutes to thicken. If it’s too thick, add more sparkling water, a tablespoon (14 g) at a time, to reach the right consistency.
Heat an oiled griddle or large pan over medium heat. Squeeze 3-inch (7 cm) circles of batter from the Batter Mixer to make pancakes (this adds up to about 2 tbsp (28 g) batter per pancake). Fry for about 2 minutes per side, until bubbly on the edges, the flip and brown on the other side.
Repeat with remaining batter.
Serving size: 4 3-inch pancakes
Nutrition Information Per Serving
Nutrition Facts Amount per serving. Serving size in recipe notes above. Calories 297 Fat 26g Protein 9g Total Carbs 7g Net Carbs 4g Fiber 3g Sugar 1g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
More Low Carb & Keto Support
If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:
Low Carb & Keto Diet Plan
Starter Guide Sweetener Conversion Calculator Keto Low Carb Macro Calculator Low Carb Keto Food List + Printable PDF
© Copyright Maya Krampf for Wholesome Yum. We’d LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.
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We talk all things Flaxseed in this quick 101 Guide; we’ll be covering everything you need to know about Flaxseeds. We’ll cover their nutritional value, why they are such a welcome addition to a keto diet, how to make Flaxseed Meal and how to incorporate this food into your diet.
So let’s get started.
Are flaxseeds suitable on the keto diet?
Well, the answer is a resounding YES.
Keto-veterans bear with us while we cover the basics for newbies who are reading.
A keto diet is a very low-carb, high-fat diet. During a keto diet, we significantly reduce carbohydrate intake and replace this with fat. This reduction in carbs puts your body into a metabolic state called ketosis. Once considered to be dangerous, this change in the way we convert energy is thought to have several health benefits.
And during a keto diet, we aim to keep the carb limit to just 35 grams of total carbs and 25 grams of net carbs. This is the amount that will put most people into ketosis, but it can be further reduced to 20 grams.
But what are net carbs?
The answer is straightforward. It’s just the total carbs minus the fiber. It’s easy to find this information out very quickly from packet labels or researching online.
Now that we have covered this key element and premise of the keto diet it helps us better explain what makes the flax seed such an awesome keto food.
Let’s dig deeper and find out the nutritional qualities of the flaxseed.
First of all, take a look at the net carbs of two tablespoons of flax seeds compared to one slice of whole wheat bread!
|Flaxseed meal – 2 tablespoons||Whole wheat bread – 1 slice|
|Net Carbs (Carbs-Fiber)||0.2||20.8|
This is super astonishing. It’s the kind of stat that has people start petitioning for superfood status. It also gets keto-eaters EXCITED.
As you can see with flax seeds as many other seeds, there is a high fiber content due to the husky outer seed layer. In flax seeds when we calculate the net carbs and deduct the fiber from the total, we can see there are virtually no net carbs. It’s nearly all fiber. Therefore, it’s a huge green light for keto-eaters. It’s also such amazing food for dieters. While it is a high-calorie food with high-fat content, it’s possible to get a real fiber boost from just one or two tablespoons. The gummy fiber helps to produce a feeling of fullness.
Noticeably, even a whole wheat slice of bread considered a good fiber source stacks up badly against just two tablespoons of mighty flax seeds. I’ve included these amounts as 2 tablespoons is an ideal daily serving size to aim for.
Check out the stats for flaxseeds per 100 grams:
Nutritional Information – Flaxseeds
|Total fat||42 grams||65|
|Saturated Fat||3 grams||18|
|Total Carbohydrate||29 grams||10|
|Dietary Fiber||27 grams||108|
As with other nuts and seeds, flaxseeds are a high-fat food, but it’s mostly the good kind of fat. Flaxseeds also give a significant iron and calcium boost.
Other health benefits of flaxseed meal
Flaxseed meal combines three unique features—omega-3 fatty acids, high-lignan content, and mucilage gums—to make them an incredible food.
Firstly, it has the highest healthy omega-3 fatty acids content of any known food. Omega-3 fatty acids are proven to benefit cardiovascular health. Secondly, it also has the highest lignans content of any known food, and these fiber-like structures give the benefits of fiber and antioxidants. And finally, they also contain mucilage, a gel-like fiber that supports intestinal health.
Health benefits include:
- Cardiovascular benefits
- Antioxidant and Anti-Inflammatory Benefits
- Risk Reduction for Certain Types of Cancer
- Support for Digestive Health
- Reduction of Post-Menopausal Symptoms
Types of flaxseeds and how to buy
There are two types of flaxseeds, brown and yellow, which can be confusing. It’s best to use the golden or yellow flax seeds. The brown seeds are better for animal consumption as they have very tough shells.
You will undoubtedly see flaxseed meal available for sale along with flaxseeds in health food shops. We think it’s best to buy the seeds rather than the meal. This is due to the high oil content which makes it spoil quickly.
How to make flaxseed meal at home
While the health benefits are extraordinary, it takes a little thought and preparation to use flaxseeds.
Store unmilled flaxseeds in a jar in the refrigerator for up to 12 months and make small batches of flaxseed meal at a time. This is because as soon as you mill the seeds, the oil can make the meal rancid.
Simply place around 1 ½ cups of flaxseeds into your food processor and blitz until fine or for a couple of minutes, maximum. This amount will yield around 1 cup of meal now that the particles are smaller. Just place your meal in a sealed jar and place it back in your refrigerator for everyday use.
Ways to use flaxseed meal
Now many people will tell you that a keto diet is restrictive, but we don’t think that’s the case. Many people rarely try a new ingredient or work out how to incorporate it into their diet. And often in highly unconventional ways. Keto-eaters do it all the time!
There are countless ways to use flaxseed meal. Try out some of these:
- Boost the nutritional volume of a breakfast shake, by adding flaxseed meal.
- Sprinkle flaxseed meal over keto granola.
- Add a tablespoon of flaxseed oil to smoothies.
- Sprinkle some flaxseed meal on top of vegetables for a nuttier flavor
- Add flaxseed meal to homemade muffin, keto cookies or keto bread recipe.
Here’s a quick Flaxseed Meal recipe to get you started
Flaxseed Cinnamon Muffin- in-a-mug
This recipe takes no time and is just for a single serve. Alternatively, you could multiply the ingredients and bake in the oven. To do that use ramekins and bake for 12-15 mins at 350°F/180°C. You could also add raspberries, orange and lemon zest, blueberries or sugar-free chocolate chips.
- 1 egg
- 1 tsp extra virgin coconut oil, melted at room temperature
- 1 tsp vanilla extract
- 1/4 cup flaxseed meal
- 1/2 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- 1 tablespoon granulated sweetener
- Whisk the egg, oil, and vanilla together in a bowl.
- Add the remaining and any optional ingredients and stir well.
- Place in a mug and microwave for 1 minute and 30 seconds on high. Make sure your mug is 2.5 inches in height so that the muffin doesn’t spill out.
- Rest for 1 minute before eating.
Serving: 1mug cake | Calories: 283kcal | Carbohydrates: 11.7g | Protein: 11.8g | Fat: 21.9g | Fiber: 8.7g | Net Carbohydrates: 3g | Sugar: 0.2g
Flax seeds are one of the healthiest things you could put inside your body. And they are the perfect addition for keto dieters to get a fiber boost while keeping those net carbs LOW.