23 Calorie Low Sugar Pistachio Muffins

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    This recipe for easy low sugar pistachio mini muffins are only 23 calories each! You seriously can’t beat that with a muffin! Am I Right?

    Muffins are meant to be sweet, and these pistachio muffins are no exception. But, when you are counting calories like me for weight maintenance or weight loss, every calorie counts! {see my weight loss story here}

    So, because I love muffins, and I want to keep the weight off I worked so hard to do, I made this recipe both low in sugar and low in calories.

    Sugar free mini muffins 23 calories each

    To do this, I made three, very important substitutions.

    • The first substitution was to switch the sugar in a muffin recipe for zero calorie sugar. I like the Lakanto Monkfruit Baking sweetener. You can get it at Costco, and it’s a 1:1 swap, meaning, for every cup of regular sugar, you can just use 1 cup of the Lakanto sugar.
    • The second thing I added was some sugar free pistachio pudding mix! This gave the muffins the pistachio flavor, without adding pistachios, which are high in calories.
    • The third low calorie substitution is applesauce in place of oil or fat. This works well for me every time, and saves a lot of calories!

    I also made them into mini muffins so that they come already portion controlled. A mini muffin vs. a large muffin can range greatly in calories.

    Also, a muffin from a bakery or Costco can be extraordinarily high in calories. These two muffins, a 520 calorie muffin from a bakery, and a 600 calorie muffin from Costco were outrageous. I know cookies with less calories than this!

    comparing calories in muffins from costco and a bakery

    So, mini muffins with zero calorie sugar is the way to go! You can still enjoy your treat, but also have enough calories leftover to eat actual meals the rest of the day.

    This recipe for low sugar muffins makes 30 mini muffins, when you use 1 tablespoon of batter in each.

    Pistachio Muffins with Plant 1200x1200

    The ingredients for this healthy breakfast muffin recipe, I used:

    • 1 1/4 cup self rising flour- I like the self rising flour these days! That way, you don’t have to use baking soda or baking powder to get a rise. It’s been making terrific baked goods for me!
    • 1/4 tsp salt
    • 2 tablespoons sugar free pistachio pudding mix. I love this pudding mix!! I buy several boxes at a time. If I have any on hand, I will stir it in to nonfat plain greek yogurt and it’s my favorite afternoon treat!
    • 1/3 cup  Lakanto Monkfruit Baking Sweetener. There it is.. the sugar that has zero calories. I like that it bakes well with muffins.
    • 1 egg
    • 1 teaspoon almond extract. The almond extract tastes like pistachio to me. It’s better than vanilla extract for the flavor of these sugar free muffins.
    • 1/4 cup applesauce. Instead of oil, I like applesauce. I’m not afraid of fat in food, but it does make calories higher, and I like to keep the calories low!
    • 1/2 cup buttermilk. Buttermilk is great for baked goods like muffins. It makes a tender baked good, without the fat and calories. If I don’t have any buttermilk, I’ll make the same thing with 1/2 cup 2% milk and 1 tablespoon lemon juice and let it sit for 10 minutes. It curdles just a little bit, and then it’s ready.

    Then, if you have some, you can crush some pistachios for top. It’s not necessary, but they are pistachio muffins after all!

    So, the total for each mini muffin comes to Calories 23, 1 g protein, 6 g carbs, 0 g fat

    Pistachio and Arrow Pin 1000x1500
    Sugar free mini muffins 23 calories each

    23 calorie Low Sugar Pistachio Muffins

    This recipe for easy low sugar pistachio mini muffins are only 23 calories each! You seriously can't beat that with a muffin! Am I Right?
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Low Calorie, Low Fat
    Keyword: low calorie muffins, pistachio muffins, sugar free muffins
    Prep Time: 5 minutes
    Cook Time: 15 minutes
    Total Time: 20 minutes
    Servings: 30 mini muffins
    Calories: 23kcal
    Author: Amy Roskelley

    Ingredients

    Optional

    • 1 tablespoon crushed pistachios

    Instructions

    • Mix dry ingredients together: Flour, salt, and sugar free pudding mix.⁠
    • Mix wet ingredients in a separate bowl. Fold the wet ingredients into the dry ingredients.⁠
    • Bake at 375 for 10 minutes⁠

    Nutrition

    Serving: 1mini muffin | Calories: 23kcal | Carbohydrates: 6g | Protein: 1g | Fat: 0g
    Nutrition Facts
    23 calorie Low Sugar Pistachio Muffins
    Serving Size
     
    1 mini muffin
    Amount per Serving
    Calories
    23
    % Daily Value*
    Fat
     
    0
    g
    0
    %
    Carbohydrates
     
    6
    g
    2
    %
    Protein
     
    1
    g
    2
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    3 Comments

    • Sounds interesting, but the addition of apple sauce means they do have sugar in them

      Reply
      • OH my gosh Melanie!! You are exactly right. I’m usually such a stickler about the label of “no-sugar”, so I don’t know how I overlooked this! I’ll have to do some recipe testing and try other true sugar free ingredients and fix the recipe.
        Thanks for reaching out!

        Reply

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