Almond Coconut Muffins

I have tried making a few different coconut muffins and this one is by far my T1D son’s favourite …


  • 200 grams Almond Meal (10g carbs)
  • 110 Coconut Flour (27g carbs)
  • 6 Large Eggs (4.5g carbs)
  • 2/3 Cups Olive Oil (0g carbs)
  • 4 tbsp Low Carb Sweetner (0g carbs)
  • 1/2 Cup Milk (6g carbs)
  • 2 tsp Baking Soda (0g carbs)


  • Shredded Coconut (2g carbs)
  • Slivered Almonds (1g carbs)

Directions (makes 18 muffins):

  1. Mix together try ingredients
  2. Add wet ingredients and mix together
  3. Fill greased muffin trays 2/3 full of mixture and then sprinkle with shredded coconut and slivered almonds
  4. Bake for 18 – 20 minutes at 190C until a toothpick inserted into a muffin comes out clean.

Savory Almond Flour Muffins


  • 400 grams Almond Flour (20g carbs)
  • 4 Diced Green Onions (2g carbs)
  • 3 tsp Baking Powder (7.5g carbs)
  • 2 tsp Salt (0g carbs)
  • 8 Large Eggs (6g carbs)
  • 1/4 Cup Olive Oil (0g carbs)
  • 1 Cup Sour Cream (9g carbs)

Optional Ingredients:

  • 1 tbps mixed / savory herbs (1g carbs)
  • 150g Diced Ham (15g carbs)
  • 2 Cups Grated Cheese (0g carbs)


  1. Mix all dry ingredients together
  2. Add wet ingredients and mix in
  3. Add optional ingredients to the mix
  4. Separate the batter into 24 greased muffin tins and bake for 15 – 20 minutes at 180C until golden at the edges

This recipes makes 24 delicious savory muffins. With the cheese and herbs, depending on the brand of ingredients that you use, each muffin will be about 2 grams of carbs each. With the added ham, again depending on brand, each muffin will only be about 2.5 grams of carbs each.

Coconut Flour Bread


  • 6 Large Eggs (4.5g carbs)
  • 1/2 Cup Melted Butter or Coconut Oil (0g carbs)
  • 1/2 tsp Salt (0g carbs)
  • 100g Coconut Flour (25g carbs)
  • 10ml Maple Syrup (8.5g carbs)
  • 20g Slivered Almonds (2g carbs)


  1. Mix top 5 ingredients together in a small loaf pan lined with parchment paper
  2. Top loaf with slivered almonds
  3. Make at 180C for 40-minutes

Total carbs for this recipe is 40 grams, depending on brands used. If the small loaf is sliced into 8 slices, which is a good size for a snack, each serve will be 5 grams of carbs.

Gluten Free / Low Carb Almond Flour Short Bread Cookies


  • 200 grams Almond Flour (10g carbs)
  • 75 grams Coconut Oil (0g carbs)
  • 4 tbsp Natvia Sweetener (0g carbs)
  • 1/4 tsp Salt (0g carbs)
  • 1 tsp Vanilla Extract (0.5 g carbs)


  1. Mix together all dry ingredients
  2. Add in the liquids and melted coconut oil and mix together
  3. Remove 1″ (2.5cm) ball of dough and place on parchment paper on baking tray
  4. Use a fork to flatten each cookie to 1/4″, or 1/2 cm thick
  5. Bake for 8 – 10 minutes until they start to turn golden brown on top
  6. Let cool on baking tray for 10-minutes before transferring to a cooling rack

Maple Walnut Cookies (Amazing!)

Extra Ingredients:

  • 2 tsp Cinnamon (2g carbs)
  • 4 tsp Maple Syrup (18g carbs)
  • 1/2 cup (60 grams) crushed walnuts


  1. Add the Cinnamon in dry ingredients in step 1 above
  2. Add the Maple Syrup with the liquids in step 2 above
  3. Toss in the nuts between step 2 and 3 above and combine with the dough using hands

The Maple Walnut version of these shortbread cookies is amazing, and a huge favorite in our family. Using this recipe, depending on the brands used, is only 32.5 grams of carbs for the whole batch.

Low Carb Christmas Cake


  • 100g Coconut Oil (0g carbs)
  • 1/4 cup (50g) Natvia Sweetener (0g carbs)
  • 3 tsp Cinnamon (3g carbs)
  • 1 tsp Nutmeg (1g carbs)
  • 1 tsp Almond Essence (1g carbs)
  • 4 Large Eggs (3g carbs)
  • 200g Almond Meal (10g carbs)
  • 60g Crushed Almonds (2g carbs)
  • Zest of 1 Orange (~13g) (2g carbs)
  • 15g Slivered Almonds on Top (1g carbs)


  1. Mix together melted coconut oil and sweetener until fluffy
  2. Mix in cinnamon, nutmeg, and almond essence
  3. Mix in eggs one at a time, mixing between eggs
  4. Stir in the almond meal
  5. Stir in crushed almonds
  6. Stir in orange zest
  7. Pour / scrape into parchment paper lined 20cm / 8″ round cake pan, or a 21cm x 11cm (9″ x 5″) loaf tin
  8. Bake at 180C for 20 minutes, or until a toothpick inserted into the centre of the cake comes out clean.

Depending on the brands of ingredients that you choose then the entire cake comes out to 23g of carbs, or about 3 grams each if you cut the cake into eight slices. I use Woolworth’s brand Almond Meal, which is only 4.9 grams of carbs per 100 grams.

Low Carb Lemon Blueberry Scone


  • 630 g Almond Flour (32g carbs)
  • 2 tsp Baking Soda (0g carbs)
  • 1/4 tsp Salt (0g carbs)
  • 1 Lemon Zest (1g carbs)
  • 4 Large Eggs (3g carbs)
  • 3 tbsp Maple Syrup (40g carbs)
  • 2 tbsp Lemon Juice (One lemon squeezed) (1g carbs)
  • 1 cup (150g) Blueberries (17g carbs)
  • 4 tbsp Chia Seeds (2g carbs)


  1. Mix together the dry ingredients
  2. Stir in lemon zest and wet ingredients
  3. Fold in the blueberries
  4. Use your hands to form 20 round scones on parchment paper lined baking tray
  5. Bake for 18 – 20 minutes at 170C

Using pure maple syrup and Woolworth’s brand almond meal makes scones of about 5 grams of carbs per scone.

4-Ingredient Low Carb Almond Crackers

These biscuits are both gluten free and low carb.


  • 400g Almond Flour (20g carbs)
  • 2 Large Eggs (1.5g carbs)
  • 1 tsp Salt (0g carbs)
  • 2 tbsp Chia Seeds (1g carbs)


  1. Mix dry ingredients together
  2. Add eggs and mix until it looks like a dough
  3. Flatten 1/2 dough between 2 pieces of parchment paper until it is about 1/16″ thick
  4. Bake at 180C for 12-minutes

This cracker is a great base for other crackers if you add other herbs and spices, for example:

  • Rosemary & Garlic
  • Garlic & Parmesan

This recipe makes two trays of crackers, which I cut into 6×6 or 36 crackers. Using Wooworth’s Brand Almond Meal / Flour this makes biscuits with about 2 grams of carbs per 6 x cracker serve.

Low Carb Donuts

I have not tried these yet, but the look delicious, and I need to try them sometime …

1/4 cup baking cocoa (sugar free)
1/4 cup coconut flour
1/2 tsp salt
1/4 tsp baking soda. (I was out so I used baking powder. Ha! You do what you can.)
4 eggs
1/2 cup coconut oil
3 Tbs sugar-free maple syrup

Bake 15-18 min at 350 degrees


A handful of Lily’s chocolate chips and some coconut oil in a microwave safe bowl and nuked them together for about 30 seconds. Then I stirred in about 5-6 drops of stevia.

Voila! Low carb chocolate donuts WHILE maintaining healthy blood sugars.

Thanks to the “Let Me Be 83: My Dude with Diabetes” Facebook group for this one, I can’t wait to try them out …

Here is a direct link to the recipe.

Alternative for Mixed Spice

I was making a low carb carrot cake for my son’s birthday and the recipe called for mixed spice. It’s the first time I’ve made a recipe that called for mixed slice, and add such I didn’t have any in the kitchen.


The alternative that I came up with using is to use cinnamon and nutmeg in a 2:1 ratio, so 2 parts cinnamon to 1 part nutmeg in place of mixed spice.

Using this alternate for mixed spice turned out pretty good, and the gluten free, lactose free, low carb carrot cake was a winner for our son’s 14th birthday…

Using Psyllium Husks in Gluten Free Baking

Xanthan and Guar Gum is a common addition to Gluten Free baking to make up for the lack of binding that comes from the lack of gluten. Both Guar and Xanthan Gum can be difficult for some people to digest, and can lead to bloating and digestive problems.

A natural replacement for Xanthan and Guar Gum can be Psullium Husks. Finding the correct ratio for the replacement of the Gums for Psyllium Husks has always eluded me, until I read The How Can It Be Gluten-Free Cookbook Volume 2.

Here are the ratios that the book recommends:

  • Baked Goods (except drop biscuits) – 2 tsp Psyllium Husk to replace 1 tsp Xanthan or Guar Gum
  • Drop Biscuits / Cookies – 5 tsp Psyllium Husks to replace 1 tsp Xanthan or Guar Gum

Woolworths Macro Psyllium Husk