Are Blueberries Keto Diet-Friendly? 5 Recipes

Main Takeaways

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• Blueberries are keto-friendly. They’re not entirely carb-free, but they’re lower in carbs compared to other fruits and berries.
• Blueberries have about 11g of carbs per 100g (~ 1 cup) of the product.
• Blueberries have plenty of health benefits, such as improved heart health and improved brain function.

Today you will learn

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• Blueberries' Nutrition Facts
• Top 5 Health Benefits of Blueberries
• How Much Blueberries Should You Eat on Keto?
• Other Keto-Friendly Fruits and Berries
• Top 5 Best Keto Blueberry Recipes
• FAQs

Hi, my healthy eating lovers! The popularity of the keto diet is growing, and many people are wondering if the products they’re used to eat are keto-friendly. To answer this question, we gotta look at the nutrition facts of each product. Some of them are low in carbs and good for the keto diet, and some of them are not.

“Are blueberries keto?”. Many people don’t know if they are, and the answer is pretty simple:

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Absolutely yes! Blueberries are completely keto-friendly and don’t have many carbs per 100g of product.

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Today we will not only learn more about blueberries’ nutrition facts, but we’re gonna dive deep into the health benefits of blueberries, some products that you can replace blueberries with, and the best blueberries recipes as well. I’m sure you’re already looking forward to learning more about blueberries, but do you know if eggs are keto-friendly or if you can’t eat them on the keto diet? Well, in this article I answered this question!

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Now, let’s first meet blueberries’ nutrition facts, so you will be able to see that they’re keto-friendly on your own!

Blueberries' Nutrition Facts

Blueberries are pretty low in carbs, this is why they’re extremely valuable on the ketogenic diet, not on this diet though, because any other low-carb or low-calorie diet might also include them due to their low-calorie amount. Now, let’s see the nutrition facts of blueberries per 100g (~ 1 cup).

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Fresh Blueberries:

• Calories: 57 kcal
• Carbohydrates: 14.5g
• Fiber: 2.4g
• Net Carbs: 12.1g
• Protein: 0.7g
• Fat: 0.3g

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Dried Blueberries:

• Calories: 349kcal
• Carbohydrates: 79g
• Fiber: 9g
• Protein: 1.2g
• Fat: 1g

You can see that nutritional values have increased in dried blueberries. The problem is that when a regular blueberry dries out, the amount of water significantly decreases, and sugar concentration increases drastically. This is the reason for the big difference in calories and carbs between regular and dried blueberries.

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I would not recommend eating them in big quantities, because they can increase blood sugar and insulin levels quickly. But eating them in low amounts in salads or other dishes is not bad, just be careful.

Top 5 Health Benefits of Blueberries

1. Antioxidant properties: Blueberries have a good amount of antioxidants, which are generally better at protecting the body against oxidative stress and increasing the risk of chronic deseases, so it’s highly recommended to eat them for health, considering that they’re rich in vitamins.
2. Improved brain function: Who doesn’t want to think better and have a better memory, well blueberries can help you with it? This study, for example, has shown that blueberries may help improve cognitive function and protect against age-related memory decline. 
3. Heart health: Hearth health is important, and doesn't matter how old you are. Consuming blueberries can increase your heart health slightly, by reducing blood pressure and cholesterol level.
4. Anti-inflammatory effects: Blueberries contain anti-inflammatory compounds that may help reduce inflammation in the body and lower the risk of chronic diseases. This study , for instance, is  very good to read. 
5. Blood sugar control: Blueberries have a low glycemic index, meaning they have a minimal impact on blood sugar levels. If you want to learn about this more, here’s a great study to read

How Much Blueberries Should You Eat on Keto?

As with any other food, blueberries’ intake should be moderated, so make sure you’re using a rule of thumb, which is quite easy to understand. Limit your intake to a small handful (about 1/4 cup) per day. This amount won’t significantly impact your daily carb intake and will help you to maintain ketosis.

Other Keto-Friendly Fruits and Berries

So, now that we know the benefits of blueberries, we can eat them without any fear, and this is gonna be a great keto option. But the problem is that we won’t eat only blueberries. We want to eat more diverse food, so here’s a list of 5 other keto-friendly fruits and berries to make your diet more diverse:

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1. Raspberries: Many people are just in love with them, and I’m not an exception. They’re delicious and will be an excellent choice for everyone who is seeking a product with a low-carb count. One cup of raspberries contains about 7 grams of net carbs, so it’s a great keto product. By the way, they’re also rich in antioxidants and vitamin C.
2. Blackberries: These are even lower in carbs than blueberries and raspberries. With only 6 grams of carbs, they’re perfect for the ketogenic diet, and I will recommend you buy them as well. They’re delicious and rich in vitamin K and manganese.
3. Strawberries: Let’s admit, we all absolutely love raspberries. Cakes, pies, and other recipes are going to turn out great and healthier with this berry. It has 9 grams of carbs per cup. And by eating them in moderation, you can still enjoy them on a keto diet.
4. Avocado: You’ve heard about this superfruit many times. This is true that avocado is an excellent choice for almost every diet out there. And it’s a perfect product for the keto diet, due to its high fat and low carb amount. One medium avocado contains only 3 grams of carbs, just think of it! They’ve got a big amount of potassium and other vitamins. Definitely recommend eating!
5. Olives: They’re high fat and low carb. What else do we need from a product when looking for products for the keto diet? Nothing, it’s an awesome product to eat. One ounce of olives (about 28 grams) contains only 2 grams of net carbs. Vitamin E and healthy monosaturated fats are other nutrients that make olives healthy and keto-friendly.

Top 5 Best Keto Blueberry Recipes

1. Keto Blueberry Smoothie

Everyone loves smoothies, whether you’re working out or just want to load up your body with nutrients, smoothies are great things to drink. If you want to make the best smoothies in the world, you need a good blender. Fortunately, I have an article on my website dedicated to the best blenders.

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This smoothie is packed with nutrients and low-carb, so try it today!

Ingredients:

• 1/4 cup fresh or frozen blueberries
• 1 cup unsweetened almond milk
• 1/2 cup ice
• 1 scoop of low-carb protein powder
• 1 tablespoon MCT oil or coconut oil
• Optional: low-carb sweetener, to taste

Directions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

2. Keto Blueberry Chia Seed Pudding

Puddings are awesome desserts, and to make them healthy, let’s add some blueberries and keto-friendly products.

Ingredients:

• 1/4 cup fresh or frozen blueberries
• 1 cup unsweetened almond milk
• 1/4 cup chia seeds
• 1/2 teaspoon vanilla extract
• Low-carb sweetener, to taste

Directions:

1. In a medium-sized bowl, mix together the almond milk, chia seeds, vanilla extract, and sweetener.
2. Stir in the blueberries.
3. Refrigerate for at least 4 hours or overnight, allowing the chia seeds to absorb the liquid and thicken the mixture.
4. Serve chilled, and enjoy.

3. Keto Blueberry Pancakes

I’ve been cooking these for years and I’m happy to share with you this recipe. Get ready to taste the best keto pancakes in your life.

Ingredients:

• 1 cup almond flour
• 2 large eggs
• 1/4 cup unsweetened almond milk
• 1/4 cup fresh or frozen blueberries
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of salt
• Low-carb sweetener, to taste
• Butter or coconut oil for frying

Directions:

1. In a large bowl, combine the almond flour, eggs, almond milk, baking powder, vanilla extract, salt, and sweetener. Mix well.
2. Fold in the blueberries.
3. Heat a non-stick skillet or griddle over medium heat, greasing it with butter or coconut oil.
4. Drop spoonfuls of batter onto the hot surface, spreading them out slightly to form pancakes.
5. Cook for 2-3 minutes per side or until golden brown and cooked through.
6. Serve with your favorite keto-friendly syrup or toppings, and enjoy.

4. Keto Blueberry Muffins

If you don’t want to eat pancakes, but you’re more into muffins, why don’t you try this recipe?

Ingredients:

• 2 cups almond flour
• 1/2 cup granulated erythritol or other low-carb sweeteners
• 1/4 cup unsweetened almond milk
• 1/4 cup melted butter or coconut oil
• 1/2 cup fresh or frozen blueberries
• 3 large eggs
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• Pinch of salt

Directions:

1. Preheat your oven to 350°F (180°C) and line a muffin tin with paper liners.
2. In a large bowl, combine the almond flour, erythritol, baking powder, and salt.
3. In a separate bowl, whisk together the eggs, almond milk, melted butter, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and mix until well combined.
5. Gently fold in the blueberries.
6. Spoon the batter into the prepared muffin tin, filling each liner about 2/3 full.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Allow the muffins to cool in the tin for 5 minutes before transferring to a wire rack to cool completely.

5. Keto Blueberry Cheesecake Fat Bombs

Ingredients:

• 1 cup cream cheese, softened
• 1/2 cup unsalted butter, softened
• 1/2 cup fresh or frozen blueberries
• 1/4 cup powdered erythritol or other low-carb sweetener
• 1 teaspoon vanilla extract

Directions:

1. In a large bowl, combine the softened cream cheese and butter. Use an electric mixer to beat until smooth and creamy.
2. Add the powdered erythritol and vanilla extract, and mix until well combined.
3. Gently fold in the blueberries.
4. Line a mini muffin tin with paper liners or silicone molds.
5. Spoon the cheesecake mixture into the molds, filling each one to the top.

FAQs

Q: Can I use frozen blueberries in keto recipes?

Blueberries from the freezer may be used in keto cooking, yes. Just be sure to weigh them and take their carb content into consideration when creating your daily meal plan. Due to added sugars in some brands, frozen blueberries may have a little greater carb content than fresh ones; thus, always read the label before using them.

Q: Can I consume blueberries on a keto diet if I have diabetes?

You can d it but in moderation. Don’t eat more than a handful of blueberries, but I’d recommend eating even fewer blueberries if you’ve got diabetes. Their glycemic index is low, so you won’t have big sugar spikes (If you don’t eat dried blueberries). But if you’re not sure if you can eat, visit your healthcare provider to learn more about this.

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Q: What are some other ways to incorporate blueberries into my keto diet without adding too many carbs?

You can throw a few blueberries to your meals or snacks, for example, and you will not consume plenty of carbs. You can add those to salads, greek yogurt, or cottage cheese, or just to waffles or pancakes. They will really make those dishes better. But keep in mind that you have to monitor your consumption to not overeat blueberries

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