Flaxseed Cinnamon Bun Muffins (grain-free, paleo, low carb + keto)

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #ketoFlourless, fluffy, grain-free, keto muffins made with ground flaxseed, tastes just like a cinnamon bun. Naturally high in fiber, low in carbohydrates, sugar-free, keto, and paleo.

Keto muffins! Are you ready for this? Mentally? Emotionally?

Remember when I made this Keto Grain-free Flaxseed Foccacia? It’s THE most popular recipe on the blog. Of all time, ever.

The other day, I made Coconut Creme French Toast with a couple of slices of keto focaccia (highly recommend doing this) and it got me thinking… I bet I could make keto muffins with that same base keto focaccia recipe.

How French toast made me think of muffins is beyond me. Whatever the connection, we’re all in luck. A little tweak here and there and here we are…

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Instead of flour, I’ve used ground flaxseeds for this low carb, keto muffin recipe. That’s it, that’s all. Maybe you’ve read/heard about heated flaxseeds being bad for your health? It’s partially true. Here’s the thing…

Why I’m okay with heating Whole flaxseed

The fragile components of flax; where all of this heat or not to heat concern stems, is in the alpha-linolenic acid (an omega fatty acid) and lignans (a compound that mimics human hormones, specifically estrogen). I was able to find three separate studies that note the effects of heating flaxseed and it’s overall health benefits (1) (2) (3).

All in all, I’m not concerned with using whole (or ground) flaxseed in my homemade keto baking because I’m in control of its freshness, the temperatures that were used, and the duration. The same cannot be said for store-bought flax products… I’ll stick with homemade, thanks.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

The REALLY cool thing about flax; and something I am practicing myself, is its ability to normalize estrogen levels. In December, I began supplementing with 3 capsules of this flaxseed oil supplement, in an effort to boost my estrogen even further. If you’re not familiar with my hormone regulation project, check this out.

The lignans in flaxseed are phytoestrogens , plant chemicals mimicking the effects of estrogen in the body: Phytoestrogens hook onto the same spots on cells where estrogen attaches. If there is little estrogen in the body, for example after menopause, lignans may act like weak estrogen. However, when natural estrogen is abundant, lignans may reduce the hormone’s effects by displacing it from cells; displacing estrogen in this manner might help prevent those cancers that depend on estrogen, such as breast cancer, from starting and developing. (This is also, in part, how soy is believed to work in breast cancer prevention, although the phytoestrogens in soy are isoflavones .)

Excerpt from NYU Medical Center, Flaxseed

Either way, it’s a win, win. Baking with the flaxseed, flaxseed supplementation, it’s all the name of my keto game right now.

Right, and eating a lot of keto muffins. Definitely part of the plan, too.


Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

4.4 from 37 reviews
Keto Flaxseed Cinnamon Bun Muffins
Recipe type: Keto, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Low Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 12
Flourless grain-free, sugar-free, low carb muffins made with just flaxseed.
  1. Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
  2. Combine flax seed with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
  6. Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
  7. Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.
Xylitol - I made this keto recipe with xylitol. Feel free to use whatever sugar you’d like to here. If you’re aiming for sugar-free, you could try stevia, too. If you aren't sure free, maple syrup or coconut sugar would likely work. Add these sugars into the wet mixture while blending.

Eggs - if you have an egg allergy, I’ve been told that this format of recipe works really well with egg replacer but I have not tried it personally.

MCT Oil - you could use Alpha Energy; an MCT oil blend, or Bulletproof Brain Octane. If you do not have access or are not interested in using MCT oil, coconut oil would work well, too.

View Nutrition Information (once on page, scroll down)

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Begin by adding all dry ingredients to a large bowl. I used a lot of cinnamon in this recipe… because I love it! Don’t be afraid with the 2 tablespoons. It’s not overkill, it’s just right!

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Set aside the bowl of dry ingredients and add all of the wet ingredients to the jug of your blender. I used local, pasture-raised eggs for this recipe. The yolks were so bright and beautiful. If you use a lighter flaxseed with this keto recipe, combined with the deep yellow yolks, the keto muffins will take on a whole other color.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Once blended, add the wet ingredients to the dry ingredient bowl and stir to mix. I like to set the mixture aside to thicken up for a couple of minutes.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Leaving the batter to sit will help the flaxseed congeal with the liquid ingredients, it’s quite marvelous!

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Transfer to muffin tins, bake and chow down! I like my (warm) keto muffins spread with coconut oil and a touch of salt.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

This last year has been so transformative. I’ve seen keto foods change my life in ways I never thought possible, just by changing my view on what could heal me and what my body was asking for. Flaxseed has been part of that, using it to normalize my estrogen levels without the use of hormone replacement therapies. One day at a time, keeping an open mind to it all, and sharing my journey along the way.

I know that many of you are healing yourself through food, like me! And, I’d love to hear your stories. Please, share in the comments below. Your journey will act as inspiration to the thousands of women in our community seeking solace in knowing that we are not alone.

What medical challenges are you; or someone in your family, faced with right now?

How have you used food to encourage natural healing?

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Comments | Leave Your Comment

  1. Again, looks awesome but no macros! You can’t lable something “keto” and not give the grams of carbs…

  2. Hi Leanne! I want to thank you for an amazing recipe…I LOVE this. I missed bran muffins (really any muffins!) and this recipe came out sooooo good. I also made it another time and added dried unsweetened cranberries that I reconstituted in water with stevia on the stove first – ALSO amazing! AND I made a batch adding 1/2 cup cocoa powder, 1 tsp coffee crystals, an extra 1/4 cup of swerve, and an extra packet of stevia (so a chocolate version). This was very good also, but not very sweet (which I actually don’t mind).

    The reason I am really writing is, *I want to make this into a layer cake.* Can you advise me how much time to add to the recipe, and even if you think this will work? I would so appreciate it!!!

    • I’m so glad yu enjoyed these! Your variations sound delicious :) I’m not sure how much time to add or what you’d change to make this into a layer cake. I’d love to know how it goes if you try it, though!

  3. These turned out quite amazing, I did use unsweetened almond milk instead of water with organic flaxseed meal and they came out perfect. Thank you for this amazing and simple recipe.

  4. I made these this morning and I liked them very much. I did increase the cinnamon and I melted some coconut oil and mixed with extra stevia and used instead of butter before I devoured them :)

  5. Followed the recipe in your book “The Keto Diet” and while the texture is on point, the flavor isn’t. I decided to use liquid stevia, which in the book says to add 1/4 teaspoon, and it’s as though I didn’t add any sweetener at all. I have a batch of muffins I don’t find remotely appetizing but that I will eat because I hate to be wasteful. I’m really at a loss because on the site it says to add a lot more liquid stevia than the book. Is there anything that I can slather on these muffins to make them more pleasant?

    • Oh jeez, I’m sorry they didn’t turn out well for you! If you mix some coconut oil or nut/seed butter together with stevia, you could make a yummy sweet spread to go on top. Hopefully, that will salvage them!

    • Laura,
      Your review is spot on. I came here to more or less leave the exact same review. Stevia left the muffins with absolutely no sweet taste whatsoever in my opinion. We’re desperately trying food options to get my husband’s diabetes under control without meds, and this recipe, the first we had made from the book, left a terrible first impression on how palatable a keto diet might be. We’re going to try a few more but Stevia will most likely be dismissed as one of the sweetener options for us. I hope it gets better!

      • Have you tried erythritol, xylitol, or monk fruit sweetener, Holly? These sweeteners are used throughout the book and on my site and behave a lot more like real sugar. These muffins can be made with 1/4 cup of any of those options, too. It can take some experimenting, but you’ll find your favorite! My current favorite is monk fruit :)

  6. Ugh.
    Where exactly is the EXACT nutritional information?
    This is the fifth site I visited that said.. Low carbs, etc etc… Did a Google search it came up (low carbs ) tap on, jump on, read, read, read…

    See.. Scroll down for nutritional info on page.
    I scroll and not one specific detail…
    Why does this also seem to happen on most sites that make the claim?
    Spark is the only one I located that had detailed info. Easily available directly under the recipe.

    Easy… Right there.
    Not grasping this.
    Seems odd unless I’ and two others on two separate devises are all missing it?

  7. These turned out PERFECTLY – moist and slightly sweet, with a hearty texture! I used whole flax seeds and ground them in my nutri bullet while the oven was preheating; I will definitely double the batch next time! Also love the cinnamon – great for blood sugar control, too!
    Thanks, Leanne!

    • Yay! I’m so happy you enjoyed them. Thanks for sharing, Allyson!

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