Keto Soul Muffins with Sesame or Parmesan

\Net carbs. About 3 per muffin   Prep time: 10 minutes,  Cooking time: 30 minutes. I did not invent the idea of using whey protein powder as a substitute for flour: Low carber Gloria Koch did, and her invention has since spawned a flood of recipes from sweet to savory. (Search for “Low Carb Soul Bread” on Google or Facebook to get started.)

This variation, in muffin tins, works as a biscuit, a muffin, or even as a substitute (though not an exact match) for Yorkshire pudding. It works well as the biscuit part of biscuits and sausage gravy.  It can be made in a variety of sizes (Larger sizes need more cooking time) and shapes. Regardless, it needs a mold because the mixture itself is too liquid to hold a shape. Hence, muffin tins, muffin top pans, brownie pans, bread loaf pans,  are all worth exploring


  • 8 ounces softened cream cheese
  • 3 Tbsp melted butter
  • 2 1/2 Tbsp avocado or olive oil
  • 2 1/2 Tbsp whipping or heavy cream
  • 2 eggs + 1 egg white
  • 1 cup plus 3 Tbsp unflavored whey protein powder
  • 1 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp xanthan gum
  • 1/4 tsp cream of tartar
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • Sesame seeds or grated Parmesan cheese to taste


  1. Preheat oven to 325F.
  2. Grease a muffin pan (or other baking pan)
  3. In a large bowl, mix  wet ingredients (cream cheese, butter, oil, cream, eggs, and egg white).
  4. In another bowl, whisk the dry ingredients (protein powder, baking powder, xanthan gum, garlic powder, salt, baking soda, and cream of tartar).
  5. Add dry ingredients to the wet ingredients and lightly whisk or blend until just combined.
  6. Fill each muffin mold about 3/4 full. You’ll probably get about 9 muffins, so fill the other cavities with about 1/4 inche of water
  7. Sprinkle tops with toasted sesame seeds and/or Parmesan cheese.
  8. Bake 30 minutes, golden brown on top and firm to the touch. Remove and let cool in pan 15 minutes, then flip out onto a wire rack to cool completely.
  9. Note that cooking times vary according to size of the mold. Thinner portions need less time.

Carb Count

Serves 9  (average muffin size).  About 3 net carbs per muffin.