Easy Low Carb Keto Nut Free Irish Soda Bread Muffins
These perfectly portioned Irish Soda Bread Muffins taste just like a traditional Irish Soda bread, but they’re grain free, gluten free, and low carb!
Keto Irish Soda Bread Recipe
Traditional Bread is made with white all purpose flour or whole wheat flour, buttermilk and baking soda which acts as it’s leavening agent. Obviously making a healthier gluten free bread recipe does require a change in the typical ingredients like the choice of flour.
But capturing that texture in a keto bread was what I was going for in this recipe for traditional soda bread with a rustic texture and I’ve got a pretty good feeling you’re going to love it as well!
Carbs in traditional Irish Soda Bread
According to the app I use, Cronometer, one slice or 60 grams has 31.6 grams of carbs and that is really too high in carbs for anyone on a ketogenic diet or low carb diet because it will spike ones blood sugar and could cause cravings.
Our low carb keto-friendly recipe has 7 total grams of carbs and had 4 grams of dietary fiber so it’s 3 g net carbs. All nutritional information is on the printable recipe card at the bottom of this page.
Quick Bread Recipe
While my choice of ingredients of this simple quick bread as muffins might be quite unique, they work well together and form a delicious batter that creates a pretty terrific little biscuit.
Even if you’re not on a low carb diet or keto diet, this keto soda bread recipe is a tree nut allergy friendly keto version that’s a perfect choice for anyone with food allergies to tree nut allergies, and gluten allergies.
Even if you’re not Irish or celebrate st. Patrick’s day with the traditional Corned Beef and Cabbage, these biscuits will be ones you might enjoy any time of year.
I adapted my recipe slightly from my orginial grain free keto Irish Soda Bread which is fantastic as well. But for these little biscuits I wanted a little bit of a lighter texture than the dense bread provides.
Currants or Raisins
You can choose to add currants or raisins, my family loved the currants in these, but honestly you can hardly taste a difference in my opinion. Currants are a little bit smaller and drier than raisins.
My family made lots of positive comments while enjoying these muffins for breakfast, toasted with a little butter. No need to wait until St. Paddy’s day comes around to make a fabulous muffin!
The nutrition info in the recipe card below does not include using raisins. But I’ve also included in the Notes section in the recipe card, the nutritional information if you do include raisins.
What to Serve with Keto Irish Soda Bread Muffins
Hearty soups to enjoy this low carb bread recipe today would be my unstuffed cabbage roll soup or this slow cooker cabbage soup with sausage.
You also might like to enjoy any of these St.Patrick’s Day Low-Carb Recipes:
Reuben Style Pastrami Meatballs Casserole
If you want to make this into a larger bread you can use my original Irish Soda Bread loaf and cook in a nicely greased cast iron skillet.
Easy Low Carb Keto Nut Free Irish Soda Bread Muffin
Low Carb (Nut Free) Irish Soda Bread Muffins
Ingredients
- 2 cups sunflower seeds raw, unsalted or store bought sunflower seed flour
- 1/2 cup ground flaxseed
- 2 tablespoons coconut flour
- 1/4 cup Monk Fruit Allulose sweetener granulated
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 2 tablespoons butter cold, unsalted or coconut oil
- 2 eggs
- 1/4 cup unsweetened coconut milk (or or unsweetened almond milk or heavy cream or buttermilk)
- 1/4 cup raisins (or currants) optional
Instructions
- Preheat oven to 350 degrees.
- Grind the sunflower seeds in a food processor.
- Add the dry ingredients; flaxseed, coconut flour, sweetener, baking powder and salt to the ground sunflower seeds.
- Pulse in the butter.
- Add in the wet ingredients; eggs and coconut milk.
- Remove dough and transfer to a bowl.
- Mix in raisins or currants if using.
- Grease a muffin pan or use cupcake liners.
- Bake for 20 minutes.
- Reduce the temperature to 325 and bake another 5-10 minutes or until golden brown on top and toothpick in center comes out clean.
- Allow to cool, approximately 10 minutes, then remove from the muffin pan before serving. Use a sharp knife and spread on some butter.
- Storage: Place leftovers in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days or freeze for 2 months.
Video
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Delicious and so easy to make. I didn’t have ground flaxseed on hand, so quickly ran around the corner to the store and got a bag. I had coconut cream in a plastic jar (bought to make my husband a Pina Colada). I substituted Almond flour for sunflower flour. I had all the other ingredients and made this as soon as I saw how easy it was to make. The muffins are wonderful. I thought they would be heavy and dense but they are not. I love the crispness to them. This is definitely a keeper. Thank you Brenda
Thank you so much!
I have sunflower seed flour. Would you know how much of that I would use? I hate to buy sunflower seeds just to pulverize them when I already have the meal in my cabinet. I appreciate your expertise and recipes!
You can use that you just should use maybe 1/2 cup less than the ground.
That worked to use about 1.5 cups of ground. I substituted finely ground pumpkin seeds as well. Really yummy!
does the texture and consistency allow for cutting them in half for a sandwich or egg muffin, etc.
I just took a batch from the oven and tried one. Yummy! I have made things before with sunflower seeds or sunbutter and wasn’t crazy about it. I used about 2 T of swerve instead of the Stevia and did use currants. I will definitely be making these again! Thanks for the recipe.
Do we need to use regular milk to make the buttermilk or will almond or cashew milk too?
Is there a substitute for the sunflower seeds? If so, what would the measurement be? I am able to use almond flour as well as coconut flour.
I just make it with ground-up pumpkin seeds instead. Ground them up fine in a coffee grinder. So yummy!
Brenda, I ended up finding the recipe for your Irish Bread Muffins, it’s under the Irish Bread Biscuits.
Can’t wait to make them, they look yum. Your recipes are so healthy, thank you
Thank you! There is a direct link right under the video at the bottom, in big bold letters which should bring you directly to the recipe.
I made a half portion of this today and produced 6 muffins. Very nice and very filling. I think I would make the same amount again but make it produce 9 muffins. Also, I think it might be nice with Hot Cross Bun spices too. Thank you for the recipe, we enjoyed it.
Thanks so much for sharing your changes!
Hi Brenda, i cant access the recipe of your Irish Bread Muffins
Keto diet here, do you think instead of buttermilk i could use almond milk with the vinegar? Does that even work? THANKS FOR THE RECIPE
Can I use flax eggs instead of eggs?
I’ve not tested that option for this recipe though since it’s just 2 eggs I think it will work for you.
You state in the recipe if there are no nut allergies, you may substitute Almond meal. What will the measurements be for already ground almond meal?
I would use 1 3/4 cup.