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Wednesday, July 20, 2022

The Best Low Carb Keto Sandwich and Burger Buns Mix

One of the hardest things about sticking to a keto diet or low carb lifestyle is finding good, grain-free alternatives to conventional wheat bread, rolls, buns, etc. The same is true for people with food allergies or other medical conditions that require following a dairy-free, sugar-free, grain-free (or wheat-free) or gluten-free diet.

While a burger wrapped in lettuce or sandwiched between pieces of low carb, keto-friendly bread (or whatever wrapper meets your dietary restrictions) is fine, sometimes you just want to eat a burger inside a real hamburger bun. The challenge is finding one with a good enough taste and texture that also fits within your preferred (or medically necessary) healthy eating lifestyle.

Today, I'll share my product review of KetoBakes Best EVER Sandwich Buns Keto Bake Mix, the best low carb keto sandwich and burger buns mix I have found since 2019, when I started my keto weight loss diet that helped me lose nearly 60 pounds and then continued to follow a healthy low carb lifestyle.

UPDATE: July, 2023 KetoBakes has announced that it is going out of business. I will try to find a good replacement for their wonderful keto sandwich and burger buns mix.

Main Image - KetoBakes Best EVER Sandwich Buns Mix

Low Carb, Keto Friendly Burger Buns With a Great Taste and Texture

I have tried quite a few commercial low carb burger buns that claimed to be keto friendly. My favorite from a taste and texture perspective are the Sola Golden Wheat Hamburger Buns, which have a taste and texture that resemble their high-carb counterparts more than most. They're soft, sturdy enough to hold up well as a "hamburger holder" or sandwich bun, and both the taste and texture are improved after a minute or two in a toaster oven. They are baked fresh weekly, are shipped frozen and defrost in transit, and the company recommends freezing them upon receipt and thawing them as needed.

They contain 14g of protein, which is great, and 11g of dietary fiber. They also contain 19g total carbs and 6g net carbs after you subtract the 11g of fiber and 2g of sugar alcohol (erythritol), which can be a bit high for someone who is trying to lose weight on a ketogenic diet and has a low daily net carb limit.

Even though they are marketed as "keto-friendly," they contain ingredients such as wheat that are fine for people who are doing so-called "dirty keto" or "lazy keto" but don't fit the requirements for a "clean keto" or strict keto diet. They also contain some ingredients that are food allergens and, therefore, make them off-limits to my friends and family members who need to eat gluten-free, dairy-free, soy-free, grain-free or even just wheat-free. So, while I really like the Sola Golden Wheat Hamburger Buns, I also wanted to find some low carb burger buns that had not only a satisfying taste and texture but also fewer net carbs and only "clean keto" ingredients.

I have tried a couple of very good low carb recipes for keto burger buns for when I have the time, energy and inclination to bake from scratch, but since we eat burgers twice a week, I wanted low carb burger buns that were either ready-to-use or quick and easy to prepare, especially during the hot summer months. Ideally, they would also be wheat-free, grain-free, sugar-free, soy-free and gluten-free, so all my friends and family members could enjoy them, and a less expensive option than the Sola burger buns would be a bonus.

I tried several keto baking mixes for burger and sandwich buns. Unfortunately, most were disappointing in their taste, texture, or both. Recently, however, I tried a mix from a company I had not heard of before but that had great product reviews: KetoBakes Best EVER Sandwich Buns Keto Bake Mix. My expectations weren't very high, based on my experiences with other keto sandwich bun mixes. Frankly, as someone with a professional background in product marketing, I also was skeptical of a product name that made such a bold marketing claim.

To my surprise (and delight), the KetoBakes Best EVER Sandwich Buns Keto Bake Mix really does live up to its name, based on my experience so far with burger bun mixes from competing keto baking mix brands. (I'm always trying new products that fit my low carb lifestyle, so if another challenger de-thrones the KetoBakes low carb sandwich buns mix, I'll update this product review.)

Why KetoBakes Sandwich Buns Baking Mix Really Is the "Best EVER" Keto Burger Buns Mix

Why do I think KetoBakes Best EVER Sandwich Buns Keto Bake Mix lives up to its name?

Sliced open burger bun made from KetoBakes Best EVER Sandwich Buns Keto Bake Mix

This bun made with KetoBakesBest EVER Sandwich Buns Keto Bake Mix is large (and tall) enough for a burger. You can see how nicely the tops brown and the airy texture that keeps these low carb buns from being dense or heavy, like so many keto baked goods.

Superior Taste and Texture

This mix produces low carb sandwich buns that aren't overly dense, bland, tough or spongy, unlike many other keto-friendly buns. The dough contains yeast, so the buns are light and full of tiny air pockets, while being sturdy enough for a burger or sandwich that you can pick up and eat with your hands without worrying about it crumbling, tearing or sagging.

I find them similar in texture to sandwich buns from a good artisan bakery!

High Protein, Moderate Fat, High Fiber, 0g Net Carbs

Dividing the prepared dough into 8 portions makes buns that are a good size for a burger or sandwich.

Nutrition Facts

8 servings per container
Serving size: 1/8 (31g)

	Per 1/8 dry mix	Per baked bun (1/8 prepared dough)
Calories	130	140
Total Fat	10g	10g
Sat. Fat	1g	1g
Trans Fat	0g	0g
Cholesterol	0mg	0mg
Sodium	360mg	410mg
Total Carbohydrate	9g	9g
Dietary Fiber	8g	8g
Total Sugars	<1g	1g
Added Sugars	0g	0g
Sugar Alcohol (Erythritol)	1g	1g
Protein	5g	8g
Net Carbs 9g total carbs-8g dietary fiber-1g sugar alcohols = 0 net carbs	0g net carbs	0g net carbs

Non-GMO, Wholesome, Clean Keto Ingredients

KetoBakes Best EVER Sandwich Buns Keto Bake Mix contains the same wholesome, "clean" ingredients I use when I bake low carb, grain-free sandwich buns from scratch:

Non-GMO blanched almond flour
Organic psyllium husk
Certified gluten-free oat fiber
Non-GMO erythritol
Himalayan pink salt
Baking yeast
Aluminum-free baking powder
Xanthan gum
Pure stevia extract powder

There's nothing that I can't pronounce or am not familiar with from baking keto recipes and no chemical preservatives.

Quick and Easy to Prepare

Just mix 1 cup of egg whites, 1 tablespoon of apple cider vinegar and 1 cup of water in a mixing bowl, add in the mix and stir by hand or with an electric mixer for 1 minute (batter will be thick and have a "porridge-like" consistency). Let it rest for 5 minutes to thicken further, then portion the dough with a measuring scoop into 8 portions, either on a parchment-lined baking sheet or a mesh silicone hamburger bun mold. (Note: If baking the buns in this type of mold, increase the egg whites to 1.5 cups.)

Bake in a preheated 350 ℉ oven for approximately 55 minutes (covering with foil after 35–40 minutes if the tops are browning too quickly). Allow the baked buns to cool for 10 minutes before slicing or freezing.

I love that, even though this baking mix contains yeast, you don't have to wait for the prepared dough to rise!

Plate with BBQ pork tenderloin sandwich on a bun made from KetoBakes Best EVER Sandwich Buns Keto Bake Mix

Gluten-Free, Wheat-Free, Grain-Free, Soy-Free, Dairy-Free

The mix is manufactured in a dedicated gluten-free facility, and both the mix and the prepared buns can accommodate a wide range of dietary preferences and food allergy restrictions.

The Baked Buns Freeze Beautifully and Thaw Quickly

Since the mix contains no chemical preservatives, KetoBakes says the baked buns will keep at room temperature for one day, in the refrigerator for one week, or in zippered food storage bags in the freezer for up to four weeks. However, I have stored them successfully in the freezer for significantly longer inside my favorite Stasher Stand-Up Mega Sized Silicone Reusable Storage Bag, which has an innovative air-tight, PINCH-LOC seal that's a cinch to zip and unzip (unlike most zippered food storage bags).

The frozen buns thaw quickly and taste even better lightly toasted!

Less Expensive Than My Favorite Ready-to-Eat Low Carb Sandwich and Burger Buns

High quality keto and low carb baked goods and baking mixes are, of necessity more expensive to produce than their conventional, big brand name counterparts, thanks to the higher cost of cleaner, more nutritious ingredients (e.g., almond flour and natural sweeteners vs. wheat flour and cane sugar). The best quality mixes made with wholesome, less processed, healthier ingredients are also often made by smaller companies. Both these factors contribute to the higher retail price of good quality of high quality, healthy, low carb, keto-friendly baked goods and baking mixes.

The Sola Golden Wheat Hamburger Buns are already baked and ready to eat. Naturally, that convenience costs more. I always order six packages of four, since the price per bun for a single package of four is cost-prohibitive. As of this post's publication date, a two-pack of 4 Sola hamburger buns (8 buns) costs $13.99, or $3.50 per bun(!), whereas a six-pack (24 buns) costs $32.10, or $1.33 per bun.

A single bag of KetoBakes Best EVER Sandwich Buns Keto Bake Mix makes 8 large buns and sells on Amazon for $9.99 as of this writing, or $1.25 per bun plus the cost of the added egg whites and apple cider vinegar. The price for a 3-pack of the mix (24 buns) is $29.99, which comes out to the same price per bun as the single bag of mix. You can also buy a 6-pack of the mix (48 buns) for $55.23, bringing down the cost to $1.15 per bun (plus the cost of the egg whites and vinegar).

Versatile Keto-Friendly Baking Mix for Sandwich Buns, Burger Buns, Dinner Rolls or Baguettes

In addition to making delicious sandwich buns, the prepared KetoBakes Best EVER Sandwich Buns Keto Bake Mix dough can be portioned out with a 1/3-cup scoop to make 10–11 dinner rolls or shaped into baguettes no wider than 3" in diameter. The package directions provide the adjusted baking times for these variations.

Family-Owned Small Business

I love to find great products from small, family-owned businesses, especially when the quality is superior to what is available from the big-name brands and huge, multinational corporations that dominate the food industry and sacrifice quality for profits.

Note from KetoBakes small business owners on back of sandwich buns baking mix package

I also trust small, family-owned companies like KetoJoy and its KetoBakes brand low carb baking mixes, whose owners put their faces, names, personal stories and passion for their mission on their products and marketing.

If you've been looking for great-tasting, healthy, low carb, keto-friendly sandwich and burger buns with wholesome, non-GMO, clean ingredients, I'm confident that you'll love KetoBakes Best EVER Sandwich Buns Keto Bake Mix as much as I do!

The Best Low Carb Keto Sandwich and Burger Buns Mix by Margaret Schindel

Posts About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe

Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review

Snack Better With The Best Healthy Keto Cookie Dough Bites

The Best Quick and Easy Low Carb Keto Pizza Recipe

The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars

The Best Low Carb Keto Sandwich and Burger Buns Mix

Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe

The Best Keto Pizza Crust Mix With 0 Net Carbs

An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories

Delicious Sugar-Free Keto Cookies That OREO Fans Will Love

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice Cream

The Best Quick & Easy Low Carb Sausage and Ricotta Calzones

How to Make Refreshing Vanilla Italian Soda (With or Without Cream)

Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating

Wednesday, July 15, 2020

Preparing to Succeed on the Keto Diet, Part One

On June 4, 2020, I kicked off a new series of posts reviewing my experiences during My First Year on the Keto Diet and sharing some of my insights and lessons learned over the course of my successful journey so far. Since that post was published, I’ve lost another pound, even though I’m no longer actively trying to lose weight, bringing my total weight loss since May 25, 2019 to 57 pounds. I am healthier and feel better than I have in decades. (Oh, and being able to wear shorts and sleeveless tops this summer without feeling embarrassed feels pretty amazing, too!)

Set Yourself Up for Ketogenic Diet Success

Last spring, after a serious medical scare when I learned that being obese and post-menopausal had put me at significantly higher risk for endometrial cancer, among other life-threatening diseases, my doctor stressed the importance of losing my 50+ pounds of excess weight. I had tried many times to strictly limit my consumption of the foods I constantly craved—sugars, grains, and other foods that are high in carbohydrates or highly processed—and failed just as many time.

After reading a lot about what causes those types of food cravings and how to lose weight without giving into them, I realized that I and many others with an obesity problem had become psychologically, emotionally, and in some ways, almost physically addicted to those foods, and in my case, it probably dated back to my childhood. Note: If you're interested in learning more about this phenomenon, the journal articles, "Food Addiction: Implications for the Diagnosis and Treatment of Overeating," Nutrients, September 2019, and "Sugar Addiction: From Evolution to Revolution," Frontiers in Psychiatry, November 2018, discuss it in depth.

The good news: I finally understood why all my previous efforts to lose weight and keep it off had failed. The bad news: Losing enough weight to meaningfully lower my risk for developing cancer and other life-threatening illnesses—and keeping it off—wouldn't be as simple as just cutting back on calories, sugar, and flour, and getting more exercise. Achieving those goals would require an all-in commitment to overcoming my roughly 60-year-long carbohydrate, processed foods, and sugar addiction for good.

Preparing for Success on the Keto Diet

From personal experience, I knew that no matter how badly I wanted and needed to succeed, or how hard I tried, desire and effort without the proper preparation would not be enough to make that success a reality. To quote legendary former college football coach Bobby Knight (who won 902 NCAA Division I men's college basketball games and knows a thing or two about critical success factors), "The will to succeed is important, but what's more important is the will to prepare."

Choosing to spend a few weeks preparing myself mentally, psychologically, socially, and environmentally before giving up the foods I was addicted to "cold turkey," whether temporarily or for good, was one of the best decisions I made.

Following the most important things I focused on during those weeks of preparation that helped me be successful on my keto weight loss journey.

Making a Serious Commitment to Losing Weight and Eating Better

I was overweight and, yes, clinically obese, for decades, and it made me miserable. It badly eroded my self-esteem. And as a former clotheshorse who worked in the fashion industry in New York City for many years, it was painful to try on beautiful clothes and see how bad they looked on me (or how bad I looked in them). In retrospect, even that constant pain and shame must not have been enough motivation to make the dramatic, long-term changes to my eating habits needed to lose the excess pounds, since my many attempts at dieting over the years had all failed.

This time, my serious medical scare provided a powerful enough motivation to make me commit 100% to fundamentally change my way of eating, and choosing better quality, more nutritious, and less processed foods. Without that kick in the butt, I doubt I would have succeeded this time, either. I encourage you to think about what your motivation is to commit to this much more restrictive way of eating.

Many people boast that they have lost a lot of weight following their own version of a ketogenic diet that includes "cheating" on a regular basis, or even a planned rotation schedule of being "on" and "off" keto. Others might lose weight using a less restrictive variation of the classic keto diet approach, such as so-called dirty or lazy keto. If that works for them, great!

I can only share what has worked for me, an approach that I chose based on my own situation, goals, and self-knowledge based on past experience. Everyone is different. As always, your mileage (and your choices) may vary.

Researching the Keto Diet and Understanding Its Basic Concepts

Keto is a low carb, high fat, moderate protein approach to eating, often referred to as LCHF (low carb, high fat). Regardless of whether you follow this dietary approach or what foods you eat, losing weight requires a calorie deficit, i.e., you need to eat fewer calories than your body uses. On a ketogenic diet, most of your calories should come from healthy fats, a smaller percentage should come from from proteins, and very few calories should come from carbohydrates (and, ideally, mostly from low-carb vegetables and berries).

That's a very simplified overview, and I had to do weeks of extensive research and reading before I had a good grasp on all the most important aspects of this way of eating. Here are a few of the many resources that helped me educate myself on this subject.

Helpful Online Guides and Articles

"The Ketogenic Diet - A Keto Guide for Beginners" on ruled.me is one of the best places to start familiarizing yourself with the keto or low carb approach to eating. It contains lots of helpful, actionable, easy-to-understand information and advice, including explanations of macros and net carbs.

Wholesome Yum's "Low Carb & Keto Diet Guide" is another excellent, informative, and easy-to-understand resource for newbies.

"A Ketogenic Diet to Lose Weight and Fight Disease" (Healthline)

"The Ketogenic Diet: A Detailed Beginner's Guide to Keto" (Healthline)

"What Is the History and Evolution of the Keto Diet?" (American Fitness Professionals Association aka AFPA)

Recommended Books

Although I focused primarily on cookbooks, some also contained helpful information, explanations, and inspiration for anyone interested in living a low-carb lifestyle, like these:

"Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes" by Suzanne Ryan

"Beyond Simply Keto: Shifting Your Mindset and Realizing Your Worth, with a Step-by-Step Guide to Keto and 100+ Easy Recipes" by Suzanne Ryan

"The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence" by Leanne Vogel

I also own two wonderful cookbooks by well known, highly respected keto diet author and expert Maria Emmerich and look forward to adding this book, which she co-wrote with her husband, to my growing collection:

"Keto: The Complete Guide to Success on The Ketogenic Diet, including Simplified Science and No-cook Meal Plans" by Maria Emmerich and Craig Emmerich

My Favorite Keto Related YouTube Channels

Ruled.me

Dr. Eric Berg

Thomas DeLauer

Ken D. Berry, MD

Dr. Josh Axe

Strict vs. Lazy vs. Dirty Keto

As I explained in my previous post, there is no such thing as "the" keto diet (or ketogenic diet) outside the context of certain medical treatments. There is only "a" keto/ketogenic diet, which is a low carbohydrate, moderate protein, high fat approach to eating based on achieving a metabolic state called ketosis the majority of the time, which enables the body to become fat-adapted.

Despite this, there are countless self-proclaimed "keto experts" (aka "keto police") who have lost weight using this approach and are on a mission to "educate" (i.e., lecture) everyone else on the "rules" about what they (or another keto "expert") are convinced is the right or wrong to follow a ketogenic diet. They often will argue passionately with other self-appointed "keto police" about whose rules are the "real" rules, which is ridiculous and, more important, extremely confusing for newbies to this way of eating who are trying to figure out whom to trust as a reliable source of information and advice.

People often break out the high-level differences in ketogenic diet strategies into three groups. (Again, what each approach is called and how those labels are defined can vary, depending on who is doing the labeling and defining.) Most commonly, these three approaches are:

"Clean Keto" aka Strict or Classic Keto
The "clean keto" approach focuses on high quality foods and optimal nutrition to support a healthy lifestyle.

"Lazy Keto"
Lazy keto" usually refers to tracking carbohydrates and limiting them to 20-25 net carbs per day, without calculating/tracking macros or calories or eating specific types of foods. However, some people use this term to mean simply eating only keto-friendly foods—no calculating or tracking macros or calories.

"Dirty Keto" aka IIFYM (If It Fits Your Macros)
"Dirty keto" is basically eating anything you want, as long as it fits within your daily carbs and calorie limits, protein target, and fat allowance. This approach focuses exclusively on weight loss, simplicity, and freedom of choice, without concern for nutrition or food quality.

Choosing and Personalizing an Optimal Ketogenic Diet Strategy

"Lazy keto" and "dirty keto" would have taken less work and were tempting options. Ultimately, however, I decided that the best strategy to help me kick my food addiction and lose the weight I needed to at a reasonable pace would take a mostly "clean keto" approach, but slightly less strict. I would focus primarily on cutting out all added sugars and refined carbohydrates, eating more whole foods, choosing grass-fed, organic, and/or non-GMO foods whenever possible, cutting way down on processed foods, and increasing my daily consumption of fresh, low-carbohydrate vegetables.

I also decided to track my dietary fiber intake and supplement what I was able to get from food with a safe, gentle, osmotic laxative like MiraLAX, which an endoscopy nurse I met during my most recent colonoscopy visit told me she takes daily to stay "regular." Sometimes I buy an equivalent product from a different brand, such as Member's Mark ClearLAX or Amazon Basic Care ClearLax, that has the same active ingredient (polyethylene glycol 3350) but costs less per dose.

With so much weight to lose, and a powerful and urgent motivation to do lose it and also lower my health risks, I decided that I didn't want to "cheat" when eating out, or for holidays or special occasions, or when I was under a lot of stress. To support that goal over a long period of time, I knew I would need to be proactive in preventing myself from feeling deprived, and decided to plan homemade or purchased keto-friendly treats, made with high-quality, nutritious, and some minimally and, occasionally, moderately processed ingredients, into my daily menus.

When I chose to get started on keto, my short-term goal was to lose the weight I needed to in a way that I could sustain as long as necessary. I made a commitment to myself to do whatever it took, for as long as necessary, to achieve that goal. The strategy I chose to follow turned out to work extremely well for me, based on my individual needs, challenges, and goals. Someone else might do better with a significantly different approach.

I encourage anyone who is seriously considering a ketogenic approach to losing weight to be brutally honest with themselves about how much, how, and for how long they are willing to change their eating habits, and then define their own personal guidelines/rules for their unique keto journey and modify them over time, if needed, as they discover what is and isn't working well for them.

Consulting With a Doctor

When the surgeon explained that my being both obese and postmenopausal were the most likely factors in my developing cervical polyps, she also told me that losing my excess body fat was one of the best ways to reduce my risk for developing either additional polyps or uterine cancer. During my pre-op follow-up visit, I told her that I had family members and friends who had lost weight successfully on keto, and that I was considering a "clean keto" diet, with a focus on making healthy, nutritionally sound choices and losing pounds at a moderate rate. She said it sounded like a reasonable approach and one worth trying, at least for a period of time. So, I was fortunate to have her support. Clearly, the risks of obesity appeared higher than any risks associated with such a restricted diet.

Some medical or nutrition experts, however, are not in favor of a ketogenic diet for weight loss. Some also have misconceptions about keto, and many advise against it because it is so restrictive. But most support adopting a low-carb diet as a permanent lifestyle change. In fact, I don't know of any medical or nutrition professional who would not encourage patients to either cut out or restrict sugar, refined carbs and processed foods from their diet.

It's also important to understand that keto is not always the best option, or even a good one, for every person. If you have a health condition, eating a very low carb diet might help, but it also could make it worse. So, it's best to have this conversation with your doctor, and to discuss what things should be monitored, how often, and whether you can monitor them yourself or will need a medical professional to run periodic tests.

Note: If your doctor isn't aware of recent evidence-based studies and their findings regarding the potential health and medical benefits of a keto or LCHF approach to eating, you might consider sharing either of both of the following articles published in professional journals:

"Ketogenic Diet: A New Light Shining on Old but Gold Biochemistry" (2019, Nutrients)

"Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review" (2017, British Journal of Sports Medicine)

Determining a Daily Calorie Target and Calculating Macros

Like many other people, I found the not only the concept of macros but also how to calculate what mine should be extremely confusing.

In the context of keto, "macros" is short for macronutrients: carbohydrates, protein, and fats. A person's macros refers to 1) the relative percentages of their target daily calories allocated to each of those macronutrients, and 2) the number of grams of net carbs, protein and fat that person can/should eat daily.

One of the most common macronutrient ratios is 5/25/70, i.e., 5% of the person's daily calories come from "net carbs," 25% come from protein, and 70% come from fat. To clarify a common misconception, this does NOT mean that for someone who chooses a 5/25/70 macro ratio, 70% of the amount of foods they eat on keto will consist of fats. Fats have 9 calories per gram, while proteins and carbohydrates each have only 4 calories per gram. So, allocating 70% of your daily calories to fat translates to a much smaller percentage in terms of weight (in grams).

For daily tracking purposes, what matters is the daily number of grams of carbohydrate, protein and fat consumed, as well as your total calories.

Net Carbs vs. Total Carbohydrate Grams

Most people on keto base their macros calculations and tracking on net carbs, rather than total carbs. The reason is that dietary fiber, most sugar alcohols, as well as two of my favorite keto-friendly sweeteners, Allulose and pentose (e.g., BochaSweet brand sugar replacement) are not digested, so they aren't metabolized and used by the body for energy. This means they don't affect achieving or sustaining a metabolic state of ketosis (which is the core of a ketogenic diet approach).

The most common way to calculate "net carbs" (and the formula I use) is:

Total Carbohydrate - Fiber - (most) Sugar Alcohols - Allulose or pentose (e.g., BochaSweet) sweetener = Net Carbs

Some people only subtract the dietary fiber. Others subtract only half the sugar alcohols and/or allulose or pentose (e.g., BochaSweet). Still others track total carbohydrate grams rather than calculating net carbs, which is much more restrictive (or is based on a higher percentage of carbohydrates).

Keto Calculators / Macro Calculators

When I was preparing to get started on keto, I had no idea how to choose a ratio for my macros, how many calories my body burned, how to decide on a calorie deficit percentage, or how to calculate how many grams of net carbs, protein and fat to eat each day. Fortunately, there were lots of articles and calculators to help.

Ruled.me's ketogenic macro calculator is one of the most user-friendly of those I've tried. It's a good tool to help you figure out your daily calories target for weight loss and your starting macros, both the ratio (as a percent of calories) and, most importantly, the number of fat, carbohydrate and protein grams and calories you will consume daily on keto).

Downloading Carb Manager or Another Good App to Track Calories, Macros, and Other Key Nutrients

The thing I resisted most when starting my keto diet journey, and also the one I knew would be critical to my success, was committing to track every bite of food and every sip of drink that went into my mouth before I consumed it. Lots of people lose weight on keto without doing this. I can only share what was important to my weight loss success on this diet.

There are a number of good apps for tracking your macros and calories. Some can also help you track other key nutrients. If you have high blood pressure, for example, it might be important for you to track your sodium intake. For me, tracking my fiber intake was a high priority, since many foods that are high in fiber are also high in carbohydrates and/or calories, which makes it hard to get enough dietary fiber daily for gastrointestinal health (and to avoid constipation!).

My favorite tracking app, which I use every day, several times a day and recommend highly, is Carb Manager. The free version of this app has everything you need to track your macros, other nutrients of your choice, and calories. (I subsequently upgraded to the paid, premium version because it offers additional features I find helpful, but it's absolutely not necessary for keto.)

Carb Manager has a huge library of foods (many of which were entered by other users, so I always check user-entered nutrition data against the manufacturer's nutrition data from the package label). You can make a custom entry for any food, either by manually entering the nutrition data from the package label or manufacturer's website, or by pointing your camera at the barcode on the packaging, if available, to see whether the data for that product can be imported into the app automatically (or has been entered already by someone else).

Note: Carb Manager automatically calculates net carbs by subtracting fiber and sugar alcohol grams and allulose grams from the total carbohydrate grams.

One of the things I love about Carb Manager is that it has a macro calculator with adjustment sliders that can help you see in advance how changing your macro percentages would affect your daily fat, protein and carbohydrate grams, or how increasing or decreasing your desired calorie deficit percentage would affect the number of calories and net carb, protein and fat grams you can eat and the estimated length of time to reach your weight loss goal.

Another great aspect of the Carb Manager app is its "Smart Macros" feature option that, if you turn it on, will automatically adjust your daily macros and calories over time, as your weight changes. The app also allows you to enter and track your body measurements, BMI, and other types of metrics to gauge your progress, a feature that I use and find extremely helpful, since the numbers on the scale can (and usually do) fluctuate regularly, often for no apparent reason, but a tape measure doesn't lie.

This terrific app has many more features and capabilities than I can go into in this post, but the website has a very robust database of articles that explains each feature and how to use it. You can also take a brief tour of the Carb Manager app to get a sense of how it works and what the user experience is like before you download it.

We're only halfway through the list of things I did to prepare myself for success before starting my keto diet journey. I'll cover the rest in my next post, Preparing to Succeed on the Keto Diet, Part Two.

"The best way to predict your future is to create it." 〜 Abraham Lincoln

Preparing to Succeed on the Keto Diet, Part One by Margaret Schindel

Posts About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe

Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review

Snack Better With The Best Healthy Keto Cookie Dough Bites

The Best Quick and Easy Low Carb Keto Pizza Recipe

The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars

The Best Low Carb Keto Sandwich and Burger Buns Mix

Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe

The Best Keto Pizza Crust Mix With 0 Net Carbs

An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories

Delicious Sugar-Free Keto Cookies That OREO Fans Will Love

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice Cream

The Best Quick & Easy Low Carb Sausage and Ricotta Calzones

How to Make Refreshing Vanilla Italian Soda (With or Without Cream)

Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial
How I Stayed Committed to the Ketogenic Way of Eating

Wednesday, April 21, 2021

The Best Low Carb Keto Cinnamon Muffins

I love baking homemade cinnamon muffins, which always fills our house with the lovely, nostalgic aroma of this traditional, warm spice. So, I've been collecting and trying out low carb, keto-friendly cinnamon muffin recipes that fit my healthy, ketogenic approach to eating.

The recipes I'm sharing produce scrumptious sugar free cinnamon muffins that the whole family will enjoy, especially if they are trying to reduce or eliminate grains or sugar and other sweeteners that can spike their blood sugar levels and be harmful to their health in potentially more serious ways.

Any of these cinnamon muffins can be paired with a cup of hot tea, coffee, or cocoa, or a glass of cold, unsweetened vanilla almond milk or macadamia milk for a guilt-free, wholesome, low carb treat for breakfast, dessert, or a healthy, nutritious, and delicious snack.

I am also sharing my product review of BochaSweet Keto Cinnamon Muffin Mix, which makes excellent low carb muffins in practically no time when mixed with just two ingredients: eggs and melted butter (or coconut oil).

Bon appétit!

Keto-Friendly Cinnamon Muffins - The best low carb recipes and baking mix

The Best Low Carb Keto Cinnamon Muffin Recipes

I have hand picked the following recipes based on their flavor, texture, calories, net carbs, and other aspects of their nutritional profile that make them good choices for people who love baked goods and follow a low carb or keto diet, or who just want to reduce or eliminate sugar from their diets as part of a healthier lifestyle.

The keto cinnamon muffin recipes I've chosen to feature also can accommodate a range of common dietary restrictions. Most of them are low carb, sugar free, gluten free, grain free, and diabetic friendly. Two are also dairy free, and many of the others can be used to make dairy free muffins by replacing the butter with coconut oil. One of those is vegan. The other suggests substituting sunflower seed meal (aka sunflower seed flour) for the almond meal or almond flour for a nut-free cinnamon muffin recipe option.

Replacing almond flour or meal with sunflower seed flour or meal works well in many low carb or keto baking recipes, and for someone with nut allergies, it's well worth experimenting with. (You might need to use a bit more than the specified amount of almond flour.)

If you are making these treats for someone who has dietary requirements other than, or in addition to, following a low carb or keto diet, be sure to review the ingredients for each recipe to ensure that it will fit that person's specific dietary restrictions.

Keto Cinnamon Cream Cheese Muffins Recipe (Wholesome Yum)

Maya Krampf developed the recipe for these yummy low carb keto cinnamon cream cheese muffins for her deservedly popular Wholesome Yum low carb and keto website. She is also the author of one of my favorite low carb cookbooks, The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less.

A sweet vanilla cream cheese filling makes her low carb keto cinnamon cream cheese muffins like a cross between a coffee cake muffin with cinnamon streusel and a cheese danish pastry. I always make sure to warm these up before eating them (or sharing them with my husband, who also enjoys them), so the creamy filling returns to its slightly runny, just-out-of-the-oven state.

The batter and cream cheese filling are sweetened with Maya's granulated/crystallized Besti monk fruit allulose sweetener blend. She says you could substitute allulose, or granulated erythritol for the batter and powdered erythritol for the filling, if you wanted to. The cinnamon streusel topping is sweetened with her Besti Brown monk fruit allulose sweetener blend, and she says she hasn't found another healthy, keto-friendly brown sugar substitute that works well in this recipe.

Compare the macros for Maya's Keto Cinnamon Cream Cheese Muffins, at 4.8g net carbs each, with those for Winchell's Donut House Cream Cheese Muffins (the most similar commercial muffin I could find nutrition data for), at a whopping 81g net carbs!

	Nutrition Facts
	Keto Cinnamon Cream Cheese Muffins (Wholesome Yum)	Winchell's Donut House Cream Cheese Muffins (source)
Serving Size: 1 muffin
Calories	318	610
Total Fat	29.3g	27g
Total Carbohydrate	8.7g	82g
Net Carbs	4.8g	81g
Dietary Fiber	3.9g	1g
Sugars	1.8g	56g
Protein	9.3g	9g

Recipe Notes:

As of this writing, these sweeteners are not yet available on Amazon.ca. However, you can order Besti sweeteners on Wholesome Yum Foods and have them shipped to Canada (although the shipping obviously will be higher). If you live in a country other than the U.S. and Canada and would like to be able to order these products, Wholesome Yum plans to expand its distribution internationally, based on demand. To express your interest, you can sign up to be notified when Besti sweeteners will become available in your country.

Keto Coffee Cake Muffins (All Day I Dream About Food)

Like any coffee cake worthy of the name, these tempting keto coffee cake muffins from Carolyn Ketchum have a grain-free, sugar-free cinnamon crumb topping, as well as an optional sweet vanilla glaze drizzle. Carolyn is the writer and fabulous recipe developer for another extremely popular low carb recipe blog and website, All Day I Dream About Food, another of my go-to resources for consistently excellent keto recipes.

She says these keto coffee cake muffins are "better and healthier than any bakery option!" For me, that's a bit of a stretch. (Even though my taste buds have adapted to enjoy the baked goods from the best keto baking recipes, which definitely includes Carolyn's, I have never eaten keto baked goods that have a better taste and texture than their flour- and sugar-laden counterparts from a good bakery.) That said, this recipe produces wonderful, bakery-style low carb muffins that have an unusually moist and tender crumb (for keto-friendly baked goods), thanks to the use of both almond flour and coconut flour, as well as unflavored whey protein powder that helps them rise properly, since there is no gluten in the grain-free batter. The cinnamon streusel topping and optional vanilla glaze also add to their bakery muffin taste and texture.

The recipe calls for Swerve Brown sweetener for the crumb topping, granulated Swerve sweetener for the muffin batter, and powdered Swerve for the vanilla glaze drizzle.

Compare the huge differences in nutrition between a Keto Coffee Cake Muffin from All Day I Dream About Food (3.9 g of net carbs) and a Cinnamon Coffee Cake Muffin from Krispy Kreme Doughnuts (54 g of net carbs):

	Nutrition Facts
	Keto Coffee Cake Muffins (All Day I Dream About Food)	Krispy Kreme Doughnuts Cinnamon Coffee Cake Muffins (source)
Serving Size: 1 muffin
Calories	285	450
Total Fat	24.4g	23g
Total Carbohydrate	7.6g	55g
Net Carbs	3.9g	54g
Dietary Fiber	3.7g	1g
Sugars	-	32g
Protein	9.1g	4g

Recipe Notes:

Swerve sweeteners are mostly erythritol. If you don't care for the taste of erythritol, or if it causes you gastric distress, you can check out Carolyn's Ultimate Guide to Keto Sweeteners Ultimate Guide to Keto Sweeteners on All Day I Dream About Food to find suitable keto-friendly brown, granulated, and powdered sweetener alternatives.

Nutella-Stuffed Cinnamon Muffins (All Day I Dream About Food)

I have had a long and complicated relationship with Nutella. The first time we met, it was love at first bite. I fondly remember the blissful decades when we were together. Sadly, when I started focusing on improving my health and trying to lose weight, I was forced to accept that my beloved "Nutty," with its palm oil, sugar, and artificial vanilla flavoring, was just no good for me. Finally, I found the strength to break up with it, fervently hoping that, someday, I would find another chocolate hazelnut spread that would be just as sweet, satisfying, and special, but also would support my commitment to a healthier lifestyle.

Fortunately, when I began researching low carb and ketogenic diet recipes, I discovered Carolyn Ketchum's All Day I Dream About Food website, which includes quite a few Nutella inspired low carb and keto recipes. Her amazing keto Nutella-stuffed cinnamon muffins hide a sweet surprise—a rich, creamy chocolate hazelnut filling made with healthier, fresher ingredients than the popular commercial spread. In this recipe, her sugar free Nutella filling is made from freshly toasted and husked hazelnuts, hazelnut oil, dark cocoa powder, heavy cream, keto-friendly sweetener, and pure vanilla extract.

These luscious keto cinnamon muffins are sweet and rich enough to enjoy for dessert. Served with a cup of fresh, hot coffee, they also make a truly decadent breakfast.

The most comparable muffins I could find (from a reliable source I trust) for a nutritional comparison were the Nutella-Stuffed Cinnamon Sugar Muffins from Sally's Baking Addiction, which have a cinnamon-sugar topping instead of Carolyn's streusel crumb topping and vanilla glaze drizzle.

Compare the calories, net carbs, fat, fiber, and protein in these indulgent yet low carb, keto-friendly Nutella-Stuffed Cinnamon Muffins from All Day I Dream About Food to the wonderful Nutella-Stuffed Cinnamon Sugar Muffins on Sally's Baking Addiction.

	Nutrition Facts
	Nutella-Stuffed Cinnamon Muffins (All Day I Dream About Food)	Nutella-Stuffed Cinnamon Sugar Muffins (Sally's Baking Addiction) (source)
Serving Size: 1 muffin
Calories	310	450
Total Fat	29g	23g
Total Carbohydrate	8g	55g
Net Carbs	4g	54g
Dietary Fiber	4g	1g
Sugars	-	32g
Protein	10g	4g

Recipe Notes:

In the comments, Carolyn Ketchum explains how she toasts and husks the hazelnuts. Toast the nuts in a preheated 350 °F oven for 8 to 10 minutes, take them out, and let them cool for 5 to 10 minutes. Then roll them between your fingers while still warm and most of the husks will come off easily. Don’t worry about a few stubborn bits of husk; they won’t matter after you grind the hazelnuts.

In my experience, nuts can go from nicely toasted to burned very quickly. I toast mine on a rimmed baking sheet, so I can give it a shake every few minutes without the nuts falling off the pan, and keep a close eye on them until I remove them from the oven. I let them cool for only 3 or 4 minutes, and then rub the toasted nuts briskly inside a clean kitchen towel to loosen the husks. I find that they loosen more easily when they are quite warm, and the towel protects my fingers from the heat.

Note to low carb baking enthusiasts:

In addition to being the driving force behind All Day I Dream About Food, Carolyn Ketchum has written eight keto cookbooks (as of this writing). I highly recommend the two I have purchased so far, the Keto For Two Cookbook (e-book) and The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success, which I consider my keto baking "bible" and a must-have for anyone who wants to understand the chemistry and techniques of successful keto baking recipes (which are fundamentally different than those of successful conventional baking).

Note to conventional baking enthusiasts:

For many years, Sally McKenny's Sally's Baking Addiction website and her superb baking cookbooks have been among my favorite sources for consistently reliable, clearly written and clearly explained recipes for mouthwatering baked goods made with conventional ingredients, such as sugar, wheat flour, and cornstarch. So, although they don't fit within a sugar free, gluten free, or low carb diet, I recommend her cookbooks and website very highly to anyone who loves to bake with sugar and other high carb ingredients.

Low Carb Cinnamon Roll Muffins (The Big Man's World)

This high protein, low carb cinnamon roll muffins recipe from Arman Liew of The Big Man's World is quite unusual, since it contains no eggs and no butter. In fact, this recipe is keto, paleo, vegan, sugar free, gluten free, grain free, and dairy free.

These almond flour muffins also contain vanilla protein powder to add sweetness, increase the protein, and help them rise in the absence of gluten, which creates a lighter texture and a better crumb. Pumpkin purée makes them moist. Coconut oil provides the fat in the muffin batter, along with your choice of unsweetened, low carb nut butter or seed butter (Arman suggests almond butter, peanut butter, sunflower seed butter), which further boosts the protein, while coconut butter (also called coconut manna) gives the lemony glaze a luxurious mouthfeel.

It was hard to find a close analog for a nutritional comparison. I finally chose to compare the impressive macros for these Low Carb Cinnamon Roll Muffins from The Big Man's World (only 1g of net carbs per serving) to Starbucks Cinnamon Muffins (41g of net carbs each).

	Nutrition Facts
	Low Carb Cinnamon Roll Muffins (The Big Man's World)	Starbucks Cinnamon Muffins (source)
Serving Size: 1 muffin
Calories	112	350
Total Fat	9g	27g
Total Carbohydrate	3g	42g
Net Carbs	1g	41g
Dietary Fiber	2g	1g
Sugars	-	30g
Protein	5g	5g

Keto Cinnamon Muffins (Sweet As Honey)

This versatile recipe for gluten free, dairy free, sugar free cinnamon muffins comes from another of my favorite low-carb food bloggers, Carine Claudepierre, the writer, recipe developer, food photographer, and videographer at Sweet As Honey.

Her bakery-style keto cinnamon muffins are dipped into sugar-free cinnamon sugar while they're still hot, to add a crunchy topping and more cinnamon flavor. After they have cooled completely, the tops are coated with icing, made from powdered sugar-free sweetener mixed with just enough unsweetened almond milk to achieve your preferred consistency.

This recipe is made with equal amounts of almond flour and flaxseed meal (aka flax meal). Flax is a source of many nutrition and health benefits, and flaxseed meal contains very few carbs, so it's great to bake with. Carine recommends using golden flaxseed meal rather than brown flaxseed meal, which would give these baked goods an unpleasant, bitter aftertaste (and no one wants that!). I prefer Bob's Red Mill organic golden flaxseed meal.

She says she always uses an erythritol and monk fruit sweetener blend, and although the ingredients list says "erythritol," it links to the original Classic White Lakanto Monkfruit Sweetener With Erythritol. The recipe was published in August 2019, three months before the brand introduced its Lakanto Monkfruit Baking Sweetener With Erythritol, which also contains tapioca fiber, chicory root inulin, and cellulose gum and was created specifically as a 1:1 sugar replacement for baking recipes. According to Lakanto, some of its advantages for baked goods recipes are that it "dissolves effortlessly, retains moisture, can control cookie spread, and provides better browning for your desserts." I suspect it would be even better than the Classic White Lakanto for this recipe.

Since I couldn't find any commercial equivalents to these Sweet As Honey Keto Cinnamon Muffins whose tops are completely covered with icing (2.3 g of net carbs), I'll compare them to the Walmart Bakery Marketside Cinnamon Coffee Cake Muffins with no icing (45g of net carbs):

	Nutrition Facts
	Keto Cinnamon Muffins (Sweet As Honey)	Walmart Bakery Marketside Cinnamon Coffee Cake Muffins (source)
Serving Size: 1 muffin
Calories	217	370
Total Fat	16.5g	19g
Total Carbohydrate	5.5g	46g
Net Carbs	2.3g	45g
Dietary Fiber	3.2g	1g
Sugars	0.4	26g
Protein	5.3g	5g

Recipe Notes:

Carine offers several suggestions for optional mix-ins, if you would like to customize these muffins to suit your personal preference. (Keep in mind that any additional ingredients or substitutions will affect the calories, macros, and other aspects of this recipe's nutritional profile.)

Even though the recipe uses flaxseed meal, she warns against trying to replace the whole eggs with "flax eggs" (flaxseed meal mixed with water), egg white, or another substitute.

She suggests coconut milk as an alternative to almond milk for the glaze. (I'm sure any keto-friendly dairy-free milk would work.)

If you don't need dairy-free muffins, you can use melted butter in place of the coconut oil, if you prefer.

For nut-free low carb cinnamon muffins, you can replace the almond flour with the same amount of sunflower seed flour or meal.

BochaSweet Keto Cinnamon Muffin Mix

If you don't have a lot of time for (or don't enjoy) baking from scratch, you can still indulge in some delicious, fragrant, freshly baked keto cinnamon muffins, thanks to BochaSweet Keto Cinnamon Muffin Mix.

BochaSweet Keto Cinnamon Muffins on cooling rack

My most recent batch from BochaSweet Keto Cinnamon Muffin Mix

Low Carb Muffins in About 15 Minutes

Preparing these tasty treats couldn't be any faster or easier! Just mix the contents of one bag of BochaSweet Keto Cinnamon Muffin Mix with 3 whole eggs and 1/2 cup of melted butter (or coconut oil, for dairy free muffins), portion the batter into a lightly greased 12-cup cupcake or muffin tin, and bake in a preheated 425 ℉ oven for 12–14 minutes, until golden brown, and enjoy!

Low carb keto baking recipes often turn out to be dense, coarse, and dry. Not these delectable muffins! The texture is lighter than I was expecting, which is great. My first batch was a bit on the dry side, but only because I left them in the oven a bit too long. (It's hard to tell when the muffins are "golden brown" when that's the color of the batter to begin with, lol.) So, I baked my second batch for just 12 minutes, and allowed them to cool a bit longer before sampling them. This time, the muffins were delightfully moist and tender! And, both times, not just my kitchen but my whole smelled divine.

High Quality, Wholesome, Healthy Ingredients

I have shared many posts on Review This Reviews about my keto diet weight loss journey that began in May 2019 and enabled me to lose nearly 60 pounds, and my subsequent decision to continue to follow a very low carb, ketogenic approach to eating that has made it easy to maintain my new, slim, healthy weight for more than a year so far. If so, you know that my primary motivation for this change in diet and lifestyle was getting healthier and lowering my risk of cancer and other serious diseases. So, although I am somewhat flexible, I try to make fairly "clean" food choices. And, when I purchase a low carb or keto baking mix (or prepared baked goods), the first thing I look at is the ingredients.

BochaSweet Keto Cinnamon Muffin Mix is made with the same high quality, wholesome, healthy ingredients I use in my homemade keto baking recipes when I'm making low carb muffins from scratch: almond flour, BochaSweet (kabocha extract), grass-fed collagen, psyllium husk powder, organic coconut flour, organic cinnamon, MCT oil powder, baking soda, aluminum-free baking powder, pink salt, and xanthan gum. The ingredients are non GMO, and the mix contains no preservatives or additives. (For that reason, the prepared muffins need to be stored in the refrigerator or freezer.)

I love the fact that this keto cinnamon muffin mix is sweetened with BochaSweet sugar replacement, my favorite zero calorie, zero glycemic sweetener! BochaSweet tastes nearly identical to cane sugar and (to me and many other happy BochaSweet customers) has no aftertaste and none of the cooling effect produced by some other keto friendly sweeteners (such as erythritol). After using this healthy sweetener every day for about 1.5 years so far (to sweeten my tea, among other things), I have experienced zero gastric distress or laxative effect from this healthy sweetener, and most other product reviews I have read from customers who mention their reactions concur with my experience. The only downside is that it costs more than most other healthy keto-friendly sweeteners. However, for me and many other people who are looking for healthier, zero calorie, zero glycemic sugar alternatives, it's worth paying the higher price for this one, as well as for products that are sweetened with it.

BochaSweet Keto Cinnamon Muffin Mix was launched in late August, 2020, just as I was finishing up my review of recipes and baking mixes for making Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet. That meant I wouldn't be able to order, test, and review this new cinnamon muffin mix in time to include it in that review of my favorite keto muffins and cupcakes. In the course of testing the recipes and mixes for that review, I ended up with a freezer full of baked goods and a pantry that was positively overflowing with packaged low carb keto baking mixes. So, it was only recently that I finally ordered a couple of bags of the BochaSweet Keto Cinnamon Muffin Mix to try. Now that I've made these quick and easy, tender, toothsome low carb keto cinnamon muffins, I will definitely update that review to include this yummy, convenient BochaSweet baking mix!

	Nutrition Facts
	BochaSweet Keto Cinnamon Muffin Mix
Serving Size: 23g of dry mix
Calories	60
Total Fat	3g
Total Carbohydrate	13g
Net Carbs	3g
Dietary Fiber	4g
Sugars	<1g
Protein	4g

Product Review Notes:

The company provides this information for the dry mix only. However, you can easily calculate the nutrition data for the prepared muffins by entering the data for the dry mix into a tracking app such as Carb Manager and then creating a recipe entry in the app that will calculate the macros based on the ingredients (12 servings of the dry baking mix, three large eggs, and 1/2 cup of butter or coconut oil).

The net carbs for this BochaSweet Keto Cinnamon Muffin Mix are calculated as follows:13g total carbohydrates - 4g dietary fiber - 6g BochaSweet = 3g net carbs

BochaSweet is the name of the company, its flagship product (BochaSweet sugar replacement), and the overarching brand for its other products (such as baking mixes), including those with secondary brands (such as BochaSweet BochaBars high protein, high fiber bars and and BochaSweet Bocha-Beets nutritional supplement). For some reason, on the brand's logotype, the words Bocha and Sweet are separated by a space, which likely explains why it is often misspelled "Bocha Sweet" (occasionally, you'll even see an Amazon product listing for a "Bocha Sweet" product).