Grain-Free Matcha Blueberry Muffins – Low-Carb, Low-Calorie & Gluten-Free

These wholesome and exceptionally delicious grain-free matcha blueberry muffins are the perfect blend of earthy matcha, sweet juicy blueberries, and a hint of fresh lemon and vanilla. Light, fluffy, and easy to whip up, they’re a low-calorie muffin perfect for someone following a grain-free, low-carb, or gluten-free diet. With wholesome ingredients, these muffins offer a healthier twist on a classic muffin recipe—satisfying your cravings without compromising on taste while keeping it light and guilt-free!

Grain-Free Matcha Blueberry Muffins: Key Points

Low-Carb, Low-Calorie & Grain-Free: These muffins are an excellent option for low-carb, low-calorie, and gluten-free diets.

Healthy Fats: The olive oil, almond flour, and nuts (if added) contribute heart-healthy fats.

Protein: With eggs, almond flour, and coconut flour, these muffins offer a good amount of protein.

If you use alternative sweeteners or omit the pecans, the calories and carbs can be further reduced.

What is Matcha?

Matcha is a finely ground, vibrant green powder made from young tea leaves of the Camellia sinensis plant. Unlike regular green tea, matcha is consumed whole, providing all the nutrients directly from the leaf. It has been used in Japanese tea ceremonies for centuries and is known for its unique flavor and health benefits.

Health Benefits of Matcha:

(According to National Library of Medicine) 

• Rich in Antioxidants: High in catechins, especially EGCG, help reduce inflammation and promote healthy aging.
• Boosts Metabolism & Weight Loss: Increases fat burning and metabolism, helping with weight loss.
• Enhances Calm & Focus: Contains L-theanine, which promotes relaxation and focus, balancing the stimulating effects of caffeine.
• Improves Heart Health: Antioxidants like EGCG may help lower bad cholesterol and improve blood flow.
• Detoxifies the Body: High in chlorophyll, which helps detoxify by flushing out toxins and supporting healthy skin.
• Supports Immune Function: Has antiviral and antibacterial properties that can support the immune system.
• Boosts Brain Function: Enhances memory, concentration, and cognitive performance without the jitters of coffee.

Types of Matcha Powder

Ceremonial Grade: Highest quality, smooth, and sweet flavor, ideal for drinking or in recipes like lattes and smoothies.

Culinary Grade: Slightly bitter, affordable, and great for baking, smoothies, and desserts.

Cooking Grade: Lower quality with a stronger bitter taste, best for mixing into recipes like sauces and energy balls.

Premium Grade: High-quality matcha with a smooth flavor, commonly used in cafes and by matcha enthusiasts.

4 Easy Steps to Make Grain-Free Matcha Blueberry Muffins

(Recipe details in recipe card)

1. Mix dry ingredients: In a large bowl, whisk almond flour, brown sugar, coconut flour, matcha powder, baking powder, baking soda, and salt.
2. Mix wet ingredients: In a separate bowl, whisk cashew milk, olive oil, eggs, lemon juice, and vanilla extract.
3. Make the batter: Pour wet ingredients into dry and stir until just combined. Gently fold in blueberries and pecans (if using). Let the batter sit for 10 minutes.
4. Bake: Scoop batter into muffin cups, filling each nearly to the top. Bake at 400 F for 10 minutes, then reduce to 350 F and bake for 15 – 20 minutes or until a toothpick comes out clean. Cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Key Substitutions

Almond Flour: You can substitute with cashew flour for a similar texture and flavor.

• Note: However, the taste may be slightly different.

Coconut Flour:  If you don’t have coconut flour, use rice or oat flour (if not strictly low-carb or grain-free). You’ll likely need to adjust the amount, as coconut flour is highly absorbent.

• Note: For 2 tablespoon of coconut flour, you may need 4 tablespoons of oat or rice flour.

Brown Sugar: You can lower carbs and calories by using monk fruit sweetener, erythritol, or stevia (adjust according to sweetness preference).

• Note: If you want a more authentic “brown sugar” taste, use date sugar as an alternative.

Cashew Milk: You can swap for unsweetened almond milk, coconut milk (not canned), or soy milk. If you can have dairy, 2 % or whole milk will also work.

• Note: Coconut or soy milk would complement the matcha flavor well.

Extra Virgin Olive Oil: You can replace it with melted coconut oil, or avocado oil for a neutral flavor, or use melted butter (if you’re not avoiding dairy) for a richer taste.

• Note: Olive oil offers a slightly fruity flavor, but coconut or avocado oil would still keep the recipe light. If using melted coconut oil or butter be sure to use room temperature eggs.

Lemon Juice: Substitute with a tablespoon of orange, apple, or cranberry juice, plus lemon zest. It will add a tasty tang.

• Note: The lemon juice helps to balance the matcha’s bitterness, so be sure to add a sour element if substituting.

Matcha Powder: If you don’t have matcha, try substituting with spirulina powder for a similar green hue, though the flavor will differ. For a more traditional flavor, you can replace it with green tea powder or a small amount of green tea extract (adjusting the amount based on strength).

Pecans (optional): You can swap pecans with nuts, such as walnuts, almonds, pistachios, or macadamia nuts. If you’re looking for a nut-free version, use pumpkin seeds, or sunflower seeds for crunch.

Beginner’s Guide to Matcha Muffins: Tips for Success

Matcha Quality: If you’re new to matcha, For baking, culinary grade matcha powder is generally considered better than ceremonial grade because it has a slightly more pronounced flavor that can stand up well to other ingredients in baked goods, while ceremonial grade has delicate flavors and is good for smoothies or drinking straight and may be too delicate for baking purposes.

Blueberries: Fresh small blueberries work best, but frozen can be used too (use wild blueberries, they are smaller and work best in this recipe)—you may have to adjust the baking time. 

Texture Tip: If you want a lighter texture, use blanched almond flour. It gives a finer crumb than regular almond flour.

Storage Tips: These muffins stay fresh for 2 days at room temperature when stored in an airtight container. You can also refrigerate them for up to a week. For longer storage, freeze them after cooling completely. Thaw at room temperature.

Why Use Room Temperature Ingredients for Muffins?

Better Mixing & Texture: Room temperature ingredients such as milk and eggs blend more easily and evenly into the batter. Cold ingredients can cause clumps and uneven mixing.

Improved Leavening: Leavening agents (baking powder, baking soda) work better with room temperature ingredients.

Help muffins rise properly and become light and fluffy: By using room temperature ingredients, you’ll get muffins with better rise, texture, and consistency.

How Replacing Brown Sugar with Maple Syrup or Honey Affects Grain-Free Matcha Blueberry Muffin

According to Parker’s Real Maple 

Maple Syrup:

• Sweetness: Slightly sweeter than brown sugar, contains more nutrients, and has about the same calories. Maple syrup is also made from natural ingredients and contains antioxidants.
• Moisture: Adds extra moisture; Reduce almond milk by 2 tbsp per 1/3 cup maple syrup in the recipe.
• Flavor: Lighter, woodsy maple flavor, brown sugar has a caramel-like, molasses flavor. Adjustments: Use 1/3 cup maple syrup for every 1/3 cup brown sugar.

Honey:

Sweetness: Sweeter than brown sugar (about 25% sweeter). It has a lower glycemic index than brown sugar and has more calories. Honey is also richer in anti-oxidants

• Moisture: Adds moisture; muffins may be softer.
• Flavor: Floral or fruity flavor (depends on honey type).
• Adjustments: Use 1/4 cup honey for every 1/3 cup brown sugar. 

Unsweetened Cashew or Almond Milk: Perfect for Low-Carb and Low-Calorie Diets

Unsweetened Cashew Milk is an excellent choice for those following a low-calorie and low-carb diet, with just 25 calories and 1g of carbs per cup, plus a creamy texture that rivals dairy milk. 

Unsweetened Almond Milk has 40 calories and 3.4g carbs per cup, but it’s still a great option for those looking to keep their calorie and carb intake in check.

In comparison, regular 2% cow’s milk contains 130 calories and 12g of carbohydrates per cup, making cashew and almond milk significantly lighter, more diet-friendly, and acceptable for a plant-based diet.

You may also enjoy these wholesome gluten-free muffins

Healthy Gluten-Free Morning Glory Muffins

Gluten-Free Sugar-Free Flax Muffin With Raisins

Gluten-Free Dairy-Free Strawberry Pecan Muffins

Gluten-Free Chia Muffin With Blueberries

Final Thoughts:

Whether you’re looking for a nutritious breakfast or a midday snack, these matcha blueberry muffins are a fantastic choice. By using room temperature ingredients and making thoughtful substitutions, you can easily tailor the recipe to your dietary needs while still enjoying a tasty, guilt-free treat. These muffins prove that healthy can be delicious!