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