Berry Muffins with Anti-Inflammatory Power

There’s something special about baking with berries you’ve picked yourself. These muffins are adapted from Sugar Free Londoner’s original Keto Strawberry Muffins recipe, but with a seasonal twist: I used foraged blackberries from our local park. The result? Light, fluffy muffins that are naturally low in sugar, packed with antioxidants, and perfect for a nourishing snack.

Even better, you can swap in whichever berries you have to hand — blackberries, blueberries, raspberries or strawberries, fresh or frozen. Each brings its own flavour and health benefits, making this a versatile bake you’ll want to return to again and again.

Overview

• Yield: ~9 muffins

• Prep Time: 5 minutes

• Cook Time: 25 minutes

• Total Time: 30 minutes

• Storage: Airtight container (2 days at room temperature, 5 days in the fridge, or freeze for up to 3 months)

• Diet Suitability: Gluten-free, grain-free, low-sugar

Ingredients

• 4 large eggs, room temperature

• ⅓ cup (75 g) melted and cooled butter (or coconut oil for dairy-free)

• ⅓ cup (85 g) plain full-fat yoghurt (or coconut yoghurt)

• 2 cups (200 g) almond flour (if using superfine, reduce by 2 Tbsp)

• ⅓ cup (40 g) coconut flour

• ⅓ cup (65 g) granulated sweetener (such as xylitol, allulose, or erythritol). If you are not following a low carb protocol, you can also use regular sugar

• 1 Tbsp vanilla extract (or zest & juice of 1 lemon for a citrus lift)

• 2 tsp baking powder

• 1 1/2 cup (180 g) blackberries, blueberries or raspberries (fresh or frozen) or chopped fresh strawberries (frozen strawberries are too mushy)

Instructions

1. Preheat oven to 160 °C fan. Line a muffin tin with 9 paper cases.

2. Beat the eggs with an electric whisk for ~2 minutes until pale, fluffy, and doubled in volume.

3. Add melted butter, yoghurt, and vanilla. Mix until smooth.

4. In a separate bowl, stir together almond flour, coconut flour, baking powder, and sweetener.

5. Fold the dry mix into the wet mix until just combined.

6. Gently fold in your chosen berries (chop larger strawberries; smaller berries can go in whole).

7. Spoon into muffin cases, smoothing the tops.

8. Bake for 25 minutes, or until golden and a toothpick comes out clean.

9. Allow to cool fully before eating — the texture improves as they set.

Why You’ll Love These Muffins

• Versatile: Works with blackberries, blueberries, raspberries or strawberries.

• Gluten-free and low carb: Almond and coconut flour instead of wheat.

• Anti-Inflammatory: Packed with antioxidant-rich berries and healthy fats.

• Freezer-Friendly: Ideal for meal prep and healthy snacking.

• Quick to Make: From bowl to oven in just 5-10 minutes.

Health Benefits of the Main Ingredients

• Almond Flour
  Almonds provide vitamin E, an antioxidant that helps protect cells from damage and supports skin health. Their magnesium content contributes to muscle relaxation and balanced blood sugar, while healthy monounsaturated fats are linked to reduced inflammation and improved heart health.

• Coconut Flour
  High in fibre, coconut flour helps stabilise blood sugar and supports healthy digestion. It also contains lauric acid, studied for its antimicrobial and immune-boosting properties, adding to the anti-inflammatory profile of these muffins.

• Eggs
  Eggs are a complete protein source, supplying all essential amino acids. They also contain choline for brain health, and antioxidants such as lutein and zeaxanthin that help protect against oxidative stress and inflammation.

• Berries (Blackberries, Blueberries, Raspberries, Strawberries)

  • Blackberries: Rich in anthocyanins, the pigments behind their dark purple colour, which have strong anti-inflammatory and heart-protective effects.

  • Blueberries: Known as one of the most antioxidant-dense fruits, supporting brain health and reducing oxidative stress.

  • Raspberries: High in fibre and ellagic acid, which has been studied for its anti-inflammatory and anti-carcinogenic properties.

  • Strawberries: An excellent source of vitamin C and polyphenols, helping support collagen production and immunity.

  • All four berries are naturally low in sugar compared to other fruits, while delivering a powerful hit of antioxidants.

• Yoghurt (or Dairy-Free Alternatives)
  Dairy yoghurt adds probiotics that support gut health and immune balance. For dairy-free versions, coconut oil and coconut yoghurt bring medium-chain triglycerides (MCTs), a clean energy source studied for their role in reducing inflammation and supporting brain health.

Acknowledgement

This recipe is adapted from Sugar Free Londoner’s Keto Strawberry Muffins. We’ve added a Positive Science People twist by highlighting the anti-inflammatory power of berries and offering variations with blackberries, blueberries, and raspberries.

Whichever berries you choose, you’ll get a bake that’s wholesome, satisfying, and bursting with goodness.