Blood Sugar Friendly Blueberry Muffins

Love the occasional treat that is a juicy, beautiful muffin? We are lucky enough to actually have TWO blueberry bushes that are producing fruit this year (yay!! I’m really getting into our garden in our new home - knowing what is going on your food is such an underrated flex)!

I can’t help but hope there will be enough to freeze or jam or turn into muffins…. buuut, they’re so good right off the bush I doubt it (lol)!

So, that brings me to a solid point - berries of all kinds should always be purchased organic due to the nasty conventional farming habits here in the US! And if you’re not one for tending to a berry bush (totally get that), then frozen is often going to be the easiest way to get high quality blueberries - and bonus: eating them this way locks in and concentrates all those amazing anti-oxidants that make blueberries such a “superfood!”

🫐 Blood-Sugar Friendly Blueberry Muffins (Gluten-Free & Low Sugar)

These fluffy, naturally sweetened blueberry muffins are one of my favorite treats to add to my (or a loved one’s) lunchbox! Especially when paired with a meal, they will help to keep energy stable and sweet cravings in check. Unlike typical muffins that spike blood sugar and leave you crashing an hour later, these are packed with fiber, protein, and just enough sweetness to feel like a treat—without the rollercoaster.

They’re also gluten-free, dairy-optional, and perfect for hormone-supportive snacking. Great for busy mornings, lunchbox add-ins, or a cozy afternoon tea moment. 

🍽 Ingredients (Makes ~9 Muffins)

🧁 1 ¾ cups almond flour
🌾 ¼ cup ground flaxseed (adds fiber & hormone-friendly lignans!)
🥄 1 tsp baking soda
🧂 ¼ tsp sea salt
🍯 2–3 tbsp maple syrup or raw honey (less if your berries are super sweet!)
🥚 2 pasture-raised eggs
🥥 ⅓ cup full-fat plain yogurt or coconut yogurt +  2 tbsp melted coconut oil or avocado oil
🫐 ¾ cup fresh or frozen organic blueberries (wild blueberries = extra antioxidants!)
🍋 Optional: zest of ½ lemon for brightness
💪🏽 Optional: 1-3 scoops of Protein Powder (I like to use the Designs for Health PurePaleo, unsweetened, or the Needed brand of Collagen - each scoop adds more protein without noticeably changing the texture or flavor)

👩‍🍳 Instructions

- Preheat oven to 350°F. Line a muffin tin with 9 paper liners or lightly grease with oil.

- Mix dry ingredients in a bowl: almond flour, flaxseed, baking soda, and salt (and optionally, protein powder).

- In another bowl, whisk eggs, yogurt, maple syrup, and melted coconut oil until smooth.

- Combine wet + dry, then gently fold in the blueberries and lemon zest if using.

- Scoop the batter into the muffin liners (they should be about ¾ full).

- Bake for 20–24 minutes, or until a toothpick comes out clean and the tops are golden.

- Cool for at least 10 minutes (if you can wait that long!) before enjoying.

💡 Pro tips for blood sugar balance

• Pair with protein: add a boiled egg or smear of almond butter on the side to turn this into a blood sugar-balanced mini meal (especially if you don’t add any protein into this).
  

• Use wild blueberries: they’re lower in sugar and higher in antioxidants than regular ones. Frozen is a great option here, especially if you’re craving these when blueberries aren’t in season!
  

• Choose full-fat yogurt: more satiating and hormone-supportive than low-fat options (and won’t spike blood sugar as quickly).
  

• Protein powder add-ins: adding in even just one scoop of protein powder makes these muffins even more blood sugar and hormone-friendly!

  • Adding in Designs for Health Pure Paleo protein gives each muffin almost 3 extra grams of protein (do a rounded scoop or use a kitchen scale to hit 3g/muffin)! This means if you do 3 rounded scoops into the whole batch, you’re adding 9 extra grams of protein per muffin!

  • Adding collagen is even less noticeable (for those of you who are very sensitive to textures) and still adds additional protein, but just remember, collagen is an amazing source of amino acids to support your body, but it is not a complete protein!

  • Both of these protein options are very heat stable—if you choose your own, think about the fact that they’re not going into a smoothie—they’re going into a baking tin!
    

Why these muffins actually support your hormones

Most muffins are a sugar bomb dressed in a paper wrapper (but not these!). They’re specifically designed with women’s metabolic and hormonal health in mind:

1️⃣ Steady Energy – Almond flour and flaxseed are rich in fat and fiber, slowing glucose absorption and preventing crashes. Bonus points if you add in the protein powder, you’ll feel satiated and energized!
2️⃣ Fertility Support – Flax provides lignans that help balance estrogen levels, while eggs and yogurt deliver key nutrients like choline and B vitamins.
3️⃣ Mood Boost – Stabilizing blood sugar means less brain fog, irritability, and cravings (serotonin likes things smooth & steady).
4️⃣ PCOS-Friendly – Low glycemic, gluten-free, and rich in protein and healthy fats—this one’s a win for anyone managing insulin resistance.

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