We like to keep the amount of carbs that we eat low as that makes us all feel better. It helps with staying focused and it also helps with having a good amount of energy to get through the day. I’ll share some of my favourites below. 

The other day I asked on Facebook what the people’s biggest problem was to eating healthy. I got a lot of comments. Many were about the amount of carbohydrates or grain containing foods they ate. So I promised one of the ladies, Patty, to write a post and share it and tag her in my post on Facebook about it. So this is for Patty. I hope you enjoy the recipes. I have more, but I figured 2 would be a good starting point. 

Peanut butter muffins

Low carb / keto friendly muffins made with almond flour, peanut butter. Flavourings are vanilla and banana extract
Cuisine western
Servings 12


  • Oven
  • kitchen machine or blender
  • Muffin tin, metal or silicone, plus liners if using metal


  • 250 grams almond flour = 2 1/2 cups or 8.8 oz
  • 1 1/2 tsp baking powder
  • 65 grams surkin, pyure, erythritol, or similar keto sweetener = 1/2 cup or 2.25 oz
  • 125 ml smooth peanut butter = 1/2 cup or 4.2 oz
  • 180 ml whole milk = 3/4 cup or 6.3 oz
  • 3 large eggs
  • 1 tsp banana extract
  • 1/2 tsp vanilla extract
  • 1/4 tsp salt
  • 100 grams dark chocolate chips = 1/3 cup or 4 oz, optional, but very tasty


  • Preheat the oven to 165C / 325 F / gas mark 3.
  • Prepare your muffin tins.
  • Mix the dry ingredients (almond flour, erythritol, baking powder and salt) together.
  • Blend the wet ingredients (milk, eggs, peanut butter, banana extract and vanilla extract) together.
  • Add the dry ingredients to the wet ingredients in the blender or kitchen machine.
  • Add the chocolate chips by hand.
  • Put the batter in the muffin tin(s).
  • Cook in the oven for about 25 minutes. Check after 20 minutes whether they are golden brown. It may take up to 30 minutes.
  • Remove, let cool and enjoy!


  • For GAPS substitute the sweetener with honey or other GAPS / SCD legal sweetener.
Keyword GAPS, Keto, Low Carb, SCD