Guilt-Free Cranberry Pecan Muffins You Can Enjoy This Fall

author avatar Dr. Eric Berg 08/31/2023

Are you up for some pecan muffins this fall? Try this guilt-free cranberry pecan muffin recipe, so you can enjoy the season without breaking your diet.  

RELATED: Low Carb Blueberry Mini Muffin Bites

In this article:

  1. Ingredients
  2. Directions
  3. Why Should You Try My Cranberry Pecan Muffins?

Cranberry Pecan Muffins Recipe


Cranberry Pecan Muffins Ingredients | Guilt-Free Cranberry Pecan Muffins You Can Enjoy This Fall | pecan pie muffins

  • ½ cup sour cream
  • 4 large organic, pasture-raised eggs
  • 1 tsp vanilla
  • 3 cups almond flour
  • ½ tsp cinnamon
  • 2 tsp baking powder (aluminum-free)
  • ½ cup sugar-free sweetener (I use Just Like Sugar)
  • ¼ tsp salt
  • 1 cup fresh or frozen/thawed cranberries (If frozen, they must be fully thawed and drained.)
  • ½ cup pecans (nuts are optional)


  1. Preheat oven at 325°F. 
  2. Line the muffin tin with cups or use silicone liners.
  3. In a blender, mix sour cream, eggs, vanilla, cinnamon, baking powder, sweetener, and salt. Blend until well-mixed. 
  4. Add almond flour mixture a bit at a time and blend. If it gets too thick, add water until it can blend into a batter. Mix well.
  5. Add cranberries and nuts and mix with a spatula. (If it's easier for you, you can pour the batter into a large bowl or mix the whole thing in a bowl. You’ll still end up with yummy cranberry muffins.) 
  6. Using a ¼ cup or a spoon, pour the batter into the muffin cups, dividing the batter evenly into 12. 
  7. Bake for 25-30 minutes until the muffins are slightly brown and firm to touch. Let them cool at room temperature because warm muffins will stick to the paper.

Why Should You Try My Cranberry Pecan Muffins?

Freshly baked cranberry muffins in a tin muffin pan mold | Guilt-Free Cranberry Pecan Muffins You Can Enjoy This Fall | cranberry muffin recipe

I don’t want to miss the chance to let you know why these pecan muffins are worth trying. They are not only delicious and yummy, but they also help keep you on the right track with your ketogenic diet. The secret to this easy muffin recipe is simple—its keto-friendly ingredients. I will discuss each ingredient below, the nutrients you can get from them, and the health benefits.

1. Eggs

Eggs are one of the healthiest ingredients you can find because they are rich in nutrients. They are great for your keto diet because they are low in carbs but rich in protein. One large egg, for example, has only 1 g of carbs and almost 6 g of protein. The other nutrients you can get from eggs are as follows:

  • Magnesium
  • Vitamin B6
  • Iron
  • Cobalamin
  • Vitamin D
  • Calcium
  • Vitamin A
  • Potassium
  • Sodium
  • Monounsaturated fat
  • Polyunsaturated fat 

Monounsaturated fat, for example, is a type of healthy fat usually present in certain nuts, avocados, and olive oil. This type of fat can help enhance Fat Storing Hormone sensitivity in people with and without high levels of blood sugar. A study revealed that healthy participants who consumed enough monounsaturated fat in their diet for three months experienced an improvement in their Fat Storing Hormone sensitivity.

Protein is also another important nutrient your body needs because it is a component of each body cell. It is essential in building and repairing tissues. Protein is also important for the production of your hormones, enzymes, and other body chemicals. 

2. Vanilla

Vanilla extract is an ingredient that adds a sweet and flavorful smell to your pecan muffins. Not only that, it’s keto-friendly as it’s low in carbs. A teaspoon of the extract only contains 0.5 g of carbs. It is also rich in nutrients, such as magnesium, calcium, and potassium.

Magnesium, for example, is a mineral found mostly in your bones, and some in your tissues, muscles, and fluids. It contributes to many processes in the body, like helping create new proteins from amino acids and converting food into energy. It aids in moving blood sugar into your muscles to support muscle performance during workouts.

Calcium is very important as the nutrient is mostly found in the teeth and bones. It is essential for the growth, development, and maintenance of your bones. Aging can significantly affect bone density in your body, so you need to increase calcium as you age through eating foods rich in it or taking supplements. 

3. Almond Flour

Almond flour in bowl and almonds on wooden table | Guilt-Free Cranberry Pecan Muffins You Can Enjoy This Fall | cranberry pecan muffin recipe

Almond flour is made of finely ground almonds. It is a popular alternative to the traditional all-purpose flour in baked goods. It's also wonderful for your keto diet because it's low in carbs but packed with nutrients, such as the following:

  • Phosphorus
  • Copper
  • Magnesium
  • Manganese
  • Vitamin E
  • Dietary fiber
  • Protein
  • Monounsaturated fat 

Phosphorus, for example, is one of the plentiful minerals in the body and is typically present in beans, fish, and eggs. This mineral plays an important role in various functions of the body, such as the following:

Reduces muscle pain post-workout

  • Facilitates nerve conduction
  • Maintains a regular heartbeat
  • Assists in muscle contraction
  • Grows, maintains, and repairs cells and tissues
  • Builds strong teeth and bones

Copper is a nutrient enabling your body to form red blood cells together with iron. It also keeps your immune function, nerves, blood vessels, and bones healthy. If you have low levels of this nutrient, you may experience thyroid problems, anemia, and low body temperature.

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4. Cinnamon

Ground cinnamon is a sweet and delicious ingredient in our pecan muffins. It’s excellent for the ketogenic diet because it has the potential to manage blood sugar levels. One study showed that participants who took 1 g of cinnamon for 12 weeks experienced a reduction in blood sugar levels. It is also rich in the following nutrients:

  • Magnesium
  • Vitamin B6
  • Iron
  • Vitamin C
  • Calcium
  • Vitamin A
  • Protein
  • Dietary fiber
  • Potassium

Vitamin B6, for example, plays an essential role in your blood as it is important in hemoglobin production, which is crucial for oxygen transport in the body. It also aids in the creation of norepinephrine, a hormone responsible for making your body cope with stress, and serotonin, a hormone that regulates your mood. 

Iron is a mineral present in your cells, mostly in red blood cells. Managing iron in the body can help reduce fatigue. The mineral is also important for increasing hemoglobin and strengthening the immune system.  

5. Baking Powder

Baking powder is one of the main ingredients in baking, and you can always make it keto-friendly by lowering its carb content. Simply combine cream of tartar and baking soda in an airtight container and shake to mix the ingredients well. You can store any leftover baking powder from this recipe and use it in other keto recipes. This leavening agent is also rich in nutrients like magnesium, iron, calcium, and sodium. 

Sodium, for example, is an electrolyte responsible for regulating body fluids and transmitting electrical impulses within the body. This electrolyte regulates muscle contractions and is essential in the constituent of your nerves. It is vital for the proper functioning of the nervous system and the regulation of cellular activity.    

6. Salt

Old wooden table with a Salt Shaker | Guilt-Free Cranberry Pecan Muffins You Can Enjoy This Fall | cranberry pecan muffin

Salt is also another mineral your body needs and is also useful in your keto diet. The clearance of ketones leads to sodium loss, and you need the proper amounts of sodium for your bodily functions. In most cases, you need to prepare your food from scratch on a keto diet, so you know how many nutrients you regularly take, including salt. Aside from sodium, salt also contains iron and calcium.   

On top of the sodium benefits mentioned, it also does wonders for your skin when taken in the right amounts. Sodium is al hydrating ingredient in various anti-aging creams as it fights free radicals that promote aging. It also plays a crucial role in the removal of excess carbon dioxide accumulating in your body. 

7. Cranberries

Cranberries are one of the favorites during Thanksgiving as they can be made as drinks, a sauce, and many others. What's interesting about cranberries is they are low in sugar and carbs, perfect for your ketogenic diet. They contain a lot of nutrients, such as the following:

  • Vitamin K
  • Vitamin E
  • Vitamin A
  • Vitamin C
  • Zinc
  • Sodium
  • Potassium
  • Phosphorus
  • Magnesium
  • Iron
  • Calcium
  • Fiber
  • Protein  

Vitamin K, for example, is an essential factor in wound healing and bone health as it is a fat-soluble vitamin responsible for the creation of protein for healthy bones. The vitamin also works with Vitamin D to make sure calcium finds its way to your bone for growth and development. 

Zinc is a trace mineral important for the many functions of the body. Your body needs zinc for regulating the immune function as it activates T lymphocytes responsible for attacking cancerous cells and regulating and controlling immune responses.

8. Pecans

Pecans are nuts from the Hickory tree. They are very low in carbs and high in healthy fat, with over 1 g of net carbs and 20 g of fat per 28 g. Toasted pecans are also rich in magnesium, Vitamin E, fiber, and protein.

Vitamin E, for example, is an antioxidant responsible for protecting your cells from free radical damage. It is also a healthy ingredient for many moisturizers on the market as it hydrates the skin, preventing dry and flaky skin. 

Dietary fiber is very important for your bowel health because it normalizes your bowel movement. It increases your stool size and weight and softens it so you can release it easily. Eating high-fiber foods can also be more filling, which allows you to eat less but feel full longer.  

These pecan muffins are a nutritious addition to your keto dessert or breakfast because they are keto-friendly and rich in nutrients. You can serve this to your family and friends, too, regardless if they are on keto or not. The recipe is great all year round. Try making these delicious cinnamon pecan muffins now, and enjoy every bite!

Have you tried making your own keto pecan muffins? How was it? Tell us in the comments section below!

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

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