Collagen Zucchini Muffins (Low Carb, Paleo)

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This high fat nut flour based zucchini muffin is amazing. It is 70% fat macros without adding the couple teaspoons or a generous tablespoon of grassfed butter on top and it has six eggs and collagen peptides to provide protein as well as gut and connective tissue support. The addition of a whole cup of shredded zucchini with skin on provides lutein, zeaxanthin, beta-carotene, and total carotenoids along with minerals and fiber. The flourless base is almond flour providing protein and fat with just a Tbsp of coconut flour to create a perfect mouthfeel and texture.

Now here is the kicker….I put 1 mashed banana in with the wet ingredients both for texture and flavor…this provides potassium for electrolyte boost, prebiotic fiber for gut health, and a good amount of B6 which supports production of serotonin while promoting adrenal support! Now before you go calling the “Keto Police” on me, check this out:

Each muffin has 6g carbs and 2g fiber with 13g fat (28g when eaten with keto coffee or a Tbsp butter on top), and 6g protein! The macros are amazing especially knowing other meals throughout the day will be more protein centric. When starting a ketogenic diet I can understand the benefit of having yes/no food lists for structure and to really adapt the body to become more fueled by fat supporting the production of ketones, however, to make this diet approach sustainable for the long haul, many people reach for items like keto bars, ice creams, and other processed products that use chemical additives, non-caloric sweeteners, and ultimately have more grams of carbs. Rather than jack up your metabolism and mess with your palate and expectation of sweet while potentially damaging your microbiome, think outside the box of what ketosis is! It is important to remember ketosis is a metabolic state not a food list. When you can focus on food to honor and nourish your body, while listening to the feedback signals and sticking to single ingredient foods, I find you achieve sustained wellness results.

For more of my recipes and health advice, check out my website here.

Photo credit: Becki Yoo, RD, LD for AliMillerRD.com

Further Food Nutritionist Commentary:

These super easy to make collagen zucchini muffins are perfect as on-the-go breakfast during busy mornings and great as a mid afternoon snack! Each muffin is only 136 calories, provides you with 5 g of protein thanks to the collagen peptides and has only 6 g of carbs! In traditional keto style, these muffins are higher fat (11 g per muffin) to keep you satiated so there won't be any distracting grumbling tummies mid morning!

By Liz Lederman
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Collagen Zucchini Muffins (Low Carb, Paleo)

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Servings: 12

Ingredients

6 medium eggs, if large reduce to 5 eggs
1/4 cup ghee, melted
2 tablespoons coconut oil, melted
1 banana, mashed
1 cup almond flour
2 tablespoons coconut flour
1.5 scoops Further Food Collagen Peptides
1/2 teaspoon baking soda
1 teaspoon cinnamon
1 tablespoon almond extract
1 cup packed grated zucchini

Instructions

  1. Preheat oven to 375 degrees F.
  2. Whisk eggs, allow ghee and coconut oil to cool to just warm and incorporate into the eggs with whisk. Then mix in mashed banana.
  3. In a separate bowl mix almond flour, coconut flour, collagen, baking soda, cinnamon.
  4. Add the dry ingredients to the wet ingredient bowl and stir until combined and add almond extract.
  5. Press out remaining water from shredded zucchini by pressing in cheese cloth or towel. Then fold zucchini into the muffin mixture and scoop ⅛ cup portions into lined muffin tins.
  6. Bake for 25 minutes.
Preheat oven to 375 degrees F. Whisk eggs, allow ghee and coconut oil to cool to just warm and incorporate into the eggs with whisk. Then mix in mashed banana. In a separate bowl mix almond flour, coconut flour, collagen, baking soda, cinnamon. Add the dry ingredients to the wet ingredient bowl and stir until combined and add almond extract. Press out remaining water from shredded zucchini by pressing in cheese cloth or towel. Then fold zucchini into the muffin mixture and scoop ⅛ cup portions into lined muffin tins. Bake for 25 minutes.

Nutrition Information

Per Serving: Calories: 136; Total Fat: 11 g; Saturated Fat: 6 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 78 mg; Sodium: 85 mg; Potassium: 536 mg; Carbohydrate: 6 g; Fiber: 3 g; Sugar: 2 g; Protein: 5 g

Nutrition Bonus:

Vitamin C: 2%; Vitamin A: 6%; Iron: 5%; Calcium: 4%

Get your protein fix with a scoop of our Collagen Peptides!

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