Please note, the information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, circumstances or adverse effects. if you also have type 1 diabetes, understand the research on resistant starch can lower blood sugars (while improving gut health, weight loss, and more). If chosen to consume muffins like this or resistant starch in general, it is a good idea to monitor blood sugars more than normal initially and know that potato starch carbohydrates are not absorbed. Please consult your physician as well.

Flax Muffins

Flax Muffins

Kelly Schmidt, RD, LDN
Low carb, high fiber muffins that are gentle on blood sugars. 
Prep Time 10 minutes
Cook Time 10 minutes
5 minutes
Total Time 20 minutes
Course Side Dish
Cuisine American
Servings 12


  • 2 cups roughly ground flaxseed
  • 15-20 drops of liquid stevia
  • 1 tablespoon gluten-free baking powder
  • 2 tablespoons ground cinnamon
  • ½ teaspoon Himalayan sea salt
  • 5 large eggs
  • ½ cup water room temperature
  • cup MCT oil or melted coconut oil


  • Preheat oven to 350F and prep a cupcake tray.
  • Combine flax meal with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  • Add eggs, water and MCT oil to a high-powered blender. Blend on high for 30 seconds, until foamy.
  • Transfer liquid mixture to the bowl with the flax mixture. Stir with a spatula, just until incorporated.
  • Spoon mixture into prepared muffin pan, 3/4 full.
Keyword High fiber, Low carb, Low sugar

Blueberry Muffins


  1. Preheat the oven to 325 degrees F.
  2. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  3. Mix (or sift) the dry ingredients together in a medium bowl.
  4. Whisk the “eggs”, honey, oil and vanilla in another bowl.
  5. Pour the wet ingredients into the bowl with the dry ingredients and stir until well combined.
  6. Gently stir the blueberries into the batter.
  7. Spoon into 12-14 muffin tins. (They will be fairly full)
  8. Bake for 20-25 minutes until slightly golden on top.
  9. Serve warm

Pumpkin Chia Muffins


  1. Preheat oven to 350 degrees F
  2. Grind chia seeds in a coffee grinder and then mix the chia with the water.
  3. Add pumpkin, honey, vanilla, coconut oil, lemon, then mix well.
  4. Sift in the coconut flour and baking soda
  5. Add spices
  6. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  7. Bake for 45-50 minutes, until the dough, is set.