Keto Irish Soda Bread Recipe

Traditional Bread is made with white all purpose flour or whole wheat flour, buttermilk and baking soda which acts as it’s leavening agent. Obviously making a healthier gluten free bread recipe does require a change in the typical ingredients like the choice of flour. 

But capturing that texture in a keto bread was what I was going for in this recipe for traditional soda bread with a rustic texture and I’ve got a pretty good feeling you’re going to love it as well!

Carbs in traditional Irish Soda Bread

According to the app I use, Cronometer, one slice or 60 grams has 31.6 grams of carbs and that is really too high in carbs for anyone on a ketogenic diet or low carb diet because it will spike ones blood sugar and could cause cravings. 

Our low carb keto-friendly recipe has 7 total grams of carbs and had 4 grams of dietary fiber so it’s 3 g net carbs. All nutritional information is on the printable recipe card at the bottom of this page. 

Quick Bread Recipe

While my choice of ingredients of this simple quick bread as muffins might be quite unique, they work well together and form a delicious batter that creates a pretty terrific little biscuit.

Even if you’re not on a low carb diet or keto diet, this keto soda bread recipe is a tree nut allergy friendly keto version that’s a perfect choice for anyone with food allergies to tree nut allergies, and gluten allergies. 

Even if you’re not Irish or celebrate st. Patrick’s day with the traditional Corned Beef and Cabbage, these biscuits will be ones you might enjoy any time of year.

I adapted my recipe slightly from my orginial grain free keto Irish Soda Bread which is fantastic as well. But for these little biscuits I wanted a little bit of a lighter texture than the dense bread provides.

Currants or Raisins

You can choose to add currants or raisins, my family loved the currants in these, but honestly you can hardly taste a difference in my opinion. Currants are a little bit smaller and drier than raisins.

My family made lots of positive comments while enjoying these muffins for breakfast, toasted with a little butter. No need to wait until St. Paddy’s day comes around to make a fabulous muffin!

The nutrition info in the recipe card below does not include using raisins. But I’ve also included in the Notes section in the recipe card, the nutritional information if you do include raisins.

What to Serve with Keto Irish Soda Bread Muffins

Hearty soups to enjoy this low carb bread recipe today would be my unstuffed cabbage roll soup or this slow cooker cabbage soup with sausage.

You also might like to enjoy any of these St.Patrick’s Day Low-Carb Recipes:

Reuben Calzone

Corned Beef & Cabbage

Reuben Style Pastrami Meatballs Casserole

If you want to make this into a larger bread you can use my original Irish Soda Bread loaf and cook in a nicely greased cast iron skillet. 

Easy Low Carb Keto Nut Free Irish Soda Bread Muffin

Print

Low Carb (Nut Free) Irish Soda Bread Muffins

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 12

Calories 188kcal

Ingredients

• 2 cups sunflower seeds raw, unsalted or store bought sunflower seed flour 
• 1/2 cup ground flaxseed
• 2 tablespoons coconut flour
• 1/4 cup Monk Fruit Allulose sweetener granulated
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 tablespoons butter cold, unsalted or coconut oil
• 2 eggs
• 1/4 cup unsweetened coconut milk (or or unsweetened almond milk or heavy cream or buttermilk)
• 1/4 cup raisins (or currants)  optional

Instructions

• Preheat oven to 350 degrees.
• Grind the sunflower seeds in a food processor.
• Add the dry ingredients; flaxseed, coconut flour, sweetener, baking powder and salt to the ground sunflower seeds.
• Pulse in the butter.
• Add in the wet ingredients; eggs and coconut milk.
• Remove dough and transfer to a bowl.
• Mix in raisins or currants if using.
• Grease a muffin pan or use cupcake liners.
• Bake for 20 minutes.
• Reduce the temperature to 325 and bake another 5-10 minutes or until golden brown on top and toothpick in center comes out clean.
• Allow to cool, approximately 10 minutes, then remove from the muffin pan before serving.  Use a sharp knife and spread on some butter.
• Storage: Place leftovers in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days or freeze for 2 months. 

Video

Notes

Here’s the nutrition info if you use raisins: Serving: 1muffin | Calories: 207kcal | Carbohydrates: 9g | Protein: 7g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 32mg | Sodium: 131mg | Potassium: 260mg | Fiber: 4g | Sugar: 1g | Vitamin A: 109IU | Vitamin C: 1mg | Calcium: 53mg | Iron: 2mg

5 grams of net carbs per muffin that is including raisins. 

No raisins is included in the nutrition info below. 

If you don’t have nut allergies like our family, try using the same amount of almond flour in place of the sunflower seeds. Also replace the baking powder with baking soda. Please come back and let me know if you made those substitutions and how they turned out.

This recipe was first published in March 2017.

Midlife Macro Approved

Nutrition

Serving: 1muffin | Calories: 188kcal | Carbohydrates: 7g | Protein: 8g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 32mg | Sodium: 126mg | Potassium: 91mg | Fiber: 4g | Sugar: 0.3g | Vitamin A: 98IU | Vitamin C: 0.1mg | Calcium: 34mg | Iron: 0.3mg

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