Giving up baked goods can be tough—especially when pregnancy cravings kick in! But the good news is, you don’t have to. It’s not about eliminating treats but finding low-carb, high-protein alternatives that let you indulge without spiking your blood sugar. Here are six delicious and easy-to-make muffin recipes that are perfect for satisfying cravings while keeping your glucose levels in check. Let’s bake up some goodness!
For moms managing gestational diabetes, low-carb, high-protein, and fiber-rich foods help maintain stable blood sugar levels. These muffins use nutrient-dense ingredients like almond flour, coconut flour, cottage cheese, and eggs, offering:
Better blood sugar control: Low glycemic ingredients help prevent sugar spikes.
Longer-lasting energy: Protein and fiber keep you full longer.
Nutritional benefits for mom and baby: Healthy fats, vitamins, and minerals support pregnancy health.
Delicious variety: Enjoy both sweet and savory options!
Now, let’s dive into these tasty recipes!
1 cup cottage cheese: 28g protein, 6g carbs
2 large eggs: 12g protein
1 egg white: 4g protein
2 cups almond flour: 48g protein, 24g carbs
2 tbsp sweetener (like erythritol, stevia or monk fruit)
1 tsp cinnamon
1 tsp baking powder
1/2 cup fresh or frozen raspberries (about 30g): 7g carbs
1 tsp vanilla extract (optional)
A pinch of salt
This recipe should yield about 12 muffins.
Total for batch: 92g protein, 37g carbs
Protein and carbs per muffin: ~ 8g protein, 3g carbs
Preheat your oven to 350°F (175°C) and grease a muffin tin or line with paper liners. In a large bowl, mix the cottage cheese, eggs, egg white, vanilla extract, and sweetener until smooth. Add almond flour, cinnamon, baking powder, and salt to the wet ingredients. Stir until combined. Gently fold in the raspberries. Scoop the batter into the muffin tin (about 12 muffins). Bake for 20-25 minutes or until the tops are golden and a toothpick comes out clean.
1 cup cottage cheese: 28g protein, 6g carbs
2 large eggs: 12g protein
1/4 cup peanut butter (natural, unsweetened): 12g protein, 12g carbs
2 tbsp sweetener (like erythritol, stevia or monk fruit)
1 tsp vanilla extract
1 cup almond flour: 24g protein, 12g carbs
1/4 cup chopped walnuts: 7g protein, 4g carbs
1 tsp baking powder
1 tsp cinnamon (optional)
A pinch of salt
This recipe should yield about 12 muffins.
Total for batch: 83g protein, 34g carbs
Protein and carbs per muffin: ~ 7g protein, 3g carbs
Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it. In a food processor, blend the cottage cheese, eggs, peanut butter, vanilla extract, and sweetener until smooth. In another bowl, mix the almond flour, baking powder, cinnamon, and salt. Add the dry ingredients to the wet mixture and stir until combined. Gently fold in the chopped nuts. Scoop the batter into the muffin tin, filling each cup about 3/4 full (makes about 10-12 muffins). Bake for 20-25 minutes, or until golden and a toothpick inserted into the center comes out clean. Let the muffins cool before serving.
1 cup cottage cheese: 28g protein, 6g carbs
2 large eggs: 12g protein
1/2 cup pumpkin puree (not pumpkin pie filling): 2g protein, 10g carbs
2 tbsp sweetener (like erythritol, stevia or monk fruit)
1 tsp vanilla extract
1 cup almond flour: 24g protein, 12g carbs
1 tsp baking powder
1.5 tsp pumpkin pie spice
1/2 tsp cinnamon
A pinch of salt
1/4 cup chopped walnuts: 7g protein, 4g carbs (optional, or sub with pecans)
This recipe should yield about 12 muffins.
Total for batch: 73g protein, 32g carbs
Protein and carbs per muffin: ~ 6g protein, 2.5g carbs
Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease the tin lightly. In a large bowl, whisk together the cottage cheese, eggs, pumpkin puree, sweetener, and vanilla extract until smooth and well combined. In another bowl, mix the almond flour, baking powder, pumpkin pie spice, cinnamon, and salt. Add the dry ingredients to the wet mixture and stir until combined. If using, fold in the chopped pecans or walnuts. Scoop the batter into the muffin tin, filling each cup about 3/4 full (makes 10-12 muffins). Bake for 20-25 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
3 large eggs: 18g protein
1 cup almond flour: 24g protein, 12g carbs
1 scoop of vanilla protein powder (for example Truvani vanilla protein powder): 20g protein, 5g carbs
1/4 cup coconut flour: 6g protein, 8g carbs
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 cup unsweetened almond milk: 1g protein, 1g carbs
1/4 cup melted coconut oil
1/4 cup lemon juice (freshly squeezed): 6g carbs
2 tbsp lemon zest: 2g carbs
1/2 cup blueberries (fresh or frozen): 10g carbs
2-3 tbsp sweetener (like erythritol, stevia or monk fruit)
1 tsp vanilla extract
This recipe should yield about 12 muffins.
Total for batch: 69g protein, 44g carbs
Protein and carbs per muffin: ~ 6g protein, 4g carbs
Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease lightly. In a large bowl, whisk together the almond flour, protein powder, coconut flour, baking powder, baking soda, and salt. In another bowl, beat the eggs, almond milk, melted coconut oil, lemon juice, lemon zest, sweetener, and vanilla extract until smooth. Combine the wet ingredients with the dry ingredients, stirring just until mixed. Gently fold in the blueberries. Scoop the batter into the muffin tin, filling each cup about 3/4 full. Makes 12 muffins. Bake for 20-25 minutes, or until a toothpick inserted in the center comes out clean. Allow the muffins to cool before serving.
3 large eggs: 18g protein
1 cup almond flour: 24g protein, 12g carbs
1/4 cup (20g) egg white powder (for example NOW Foods Sports Nutrition egg white powder): 15g protein, 1g carbs
1/2 tsp baking powder
1/4 tsp salt
1/4 cup unsweetened shredded coconut: 2g protein, 2g carbs
1/4 cup almond butter: 16g protein, 12g carbs
2-3 tbsp low-carb sweetener (like erythritol, stevia or monk fruit)
1/4 cup unsweetened almond milk: 0.5g protein, 0.5g carbs
1/2 tsp vanilla extract
This recipe should yield about 12 muffins.
Total for batch: 75.5g protein, 27.5g carbs
Protein and carbs per muffin: ~ 6g protein, 2.5g carbs
Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease it. In a large bowl, combine almond flour, egg white powder, baking powder, salt, and shredded coconut. In another bowl, whisk together eggs, almond butter, sweetener, almond milk, and vanilla extract. Mix the wet ingredients into the dry ingredients until well combined. Spoon the batter into the muffin tin, filling each cup about 3/4 full. Makes 12 muffins. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
And last but not least, a savory option:
1 cup cottage cheese: 28g protein, 6g carbs
2 large eggs: 12g protein
1 egg white: 4g protein
1/2 cup grated cheddar cheese (or your preferred cheese): 14g protein, 1g carbs
1/4 cup chopped bacon extra protein: 6g protein (optional)
1/2 cup almond flour: 12g protein, 6g carbs
1 tsp baking powder
1/4 cup finely chopped green onions: 2g carbs
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt (adjust to taste)
2 tbsp olive oil
This recipe should yield about 12 muffins.
Total for batch: 76g protein, 15g carbs
Protein and carbs per muffin: ~ 6.5g protein, 1.5g cabs
Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or grease the tin lightly. In a large bowl, whisk together the cottage cheese, eggs, egg white, olive oil, and grated cheddar cheese until well combined. In another bowl, mix the almond flour, baking powder, garlic powder, onion powder, salt, and pepper. Add the dry ingredients to the wet mixture and stir until combined. Fold in the green onions, and chopped bacon. Scoop the batter into the muffin tin, filling each cup about 3/4 full (makes 12 muffins). Bake for 20-25 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
We all have those days when baking just isn’t in the cards—thankfully, there are a few ready-made or easy-to-mix muffins that can work for a gestational diabetes–friendly plan if you watch portions and pair them with protein.
Simple Mills Almond Flour Baking Mix – Made with wholesome, low-GI ingredients like almond flour and coconut sugar.
Our top pick: Chocolate Muffins – about 14g carbs and 3g protein per muffin (when prepared as directed).
Veggies Made Great Muffins – Sneaks in vegetables for extra nutrients.
Our top pick: Blueberry Oat Muffins – about 21g carbs and 3g protein per muffin.
Kodiak Cakes Minute Muffin – Protein-packed and made with whole grains.
Our top pick: Blueberry Cup Muffin – about 39g carbs and 12g protein per cup. Tip: Enjoy half at a time, as the carb count is still on the higher side.
HighKey Low Sugar Mini Muffins – A soft, bite-sized option that’s gluten-free and keto-friendly.
Our top pick: Blueberry Mini Muffins – about 12g carbs and 4g protein per serving.
Quest Bake Shop Muffins – Dense, bakery-style muffins packed with protein.
Our top pick: Chocolate Chip Muffin – about 22g carbs and 10g protein per muffin.
Remember, even with lower-carb store-bought muffins, everyone’s blood sugar response is different—test, adjust portions, and always pair with protein or healthy fats for better balance.
Did you try one of these muffin recipes, or do you have a low-carb favorite of your own? Share it with other mamas on the HIgedi app! We’d love to see what you’ve baked and hear how it turned out. Let’s support each other on this journey to healthy, balanced eating during pregnancy! 💛
1. Can I eat muffins with gestational diabetes?
Yes, if they're made with low-carb ingredients! Traditional muffins are loaded with sugar and refined flour, but muffins made with almond flour, coconut flour, and natural sweeteners like stevia or monk fruit can work well for gestational diabetes. Always pair with protein like eggs or cheese, keep an eye on portion size, and monitor your blood sugar afterwards.
2. What flour is best for gestational diabetes muffins? Almond flour and coconut flour are the best low-carb options for GD-friendly muffins. They're higher in protein and fiber than regular flour, which helps keep blood sugar stable. Almond flour creates a moist, dense, cake-like texture similar to traditional muffins. Coconut flour makes lighter, fluffier muffins but is very absorbent, so recipes need more eggs and liquid to avoid dryness.
3. How many carbs should a gestational diabetes muffin have?
Aim for 10-15 grams of carbs per muffin, depending on your individual carb targets. Most low-carb muffin recipes using almond or coconut flour fall into this range. Always check your blood sugar 1-2 hours after eating to see how your body responds.
4. Can I use cottage cheese in muffins for gestational diabetes?
Absolutely! Cottage cheese adds protein and moisture to muffins while keeping carbs low. It blends smoothly into batters and creates a soft, tender texture. Plus, it boosts the protein content significantly—perfect for blood sugar control.
5. What sweeteners are safe for gestational diabetes muffins? Stevia, monk fruit, erythritol, and allulose are considered better-for-you, low-glycemic sweeteners that typically won't spike your blood sugar like regular sugar does. Limit (or avoid) honey, maple syrup, and coconut sugar, as these can cause blood sugar spikes just like regular sugar. That said, everyone's tolerance is individual—some mamas may still experience small spikes with certain artificial sweeteners, so always test your blood sugar after trying a new sweetener to see how your body responds.
6. Can I add fruit to my gestational diabetes muffins?
Yes, in moderation! Berries (raspberries, blueberries, strawberries) are the best choice because they're lower in carbs and high in fiber. Use small portions (1/4 to 1 cup per batch) and balance with protein-rich ingredients. Avoid high-carb fruits like bananas or dried fruit.
7. Can I meal prep muffins for gestational diabetes?
Yes! Low-carb muffins freeze beautifully and make perfect grab-and-go breakfast or snack options. Bake a batch on the weekend, freeze individually, and reheat as needed. Pair with a protein source like hard-boiled eggs or string cheese for a balanced snack.
8. Are store-bought low-carb muffins safe for gestational diabetes?
Some are! Look for options like Simple Mills, HighKey, or Quest muffins that use almond flour and low-carb sweeteners. Always check the carb count per serving and pair with protein. Homemade muffins give you more control over ingredients, but store-bought can work in a pinch.
9. Can I make savory muffins for gestational diabetes?
Absolutely! Savory muffins made with cheese, eggs, vegetables, and bacon are excellent low-carb options. They're perfect for breakfast or as a side with lunch or dinner. The high protein and fat content helps keep blood sugar stable.
10. How do I store low-carb muffins?
Store muffins in an airtight container at room temperature for 2-3 days, in the refrigerator for up to a week, or freeze for 2-3 months. To reheat, microwave for 20-30 seconds or toast in the oven for a few minutes.
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