This blueberry crumble recipe is a staff favorite here at the 131 HQ! Made with just a few simple ingredients, it hits the mark on several criteria. Affordable, easy, antioxidant-rich and oozing with bursting berries and a sweet crispy crust, it’s one of our, “this CAN’T be healthy” faves.
No Dairy Here!
One of the hardest things to give up on a keto diet is desserts. Pinterest is full of fat bomb recipes, and there are lots of cookie and cake options floating around. Quite frankly, there are far too many that rely on heavy whipping cream and cream cheese. Dairy doesn’t agree with most people. So, as they try getting healthier by slimming down #ketoforlife style, they sacrifice inflammation for low carb cheescakes and keto ice cream. We created this recipe for those people aching for just a few berries. Obviously, fruit is limited in low carb diets, but it need not be banished entirely. If you measure properly, and balance out the rest of your meals (macro-wise) you can have your blueberries, and eat them too.
Blueberry Benefits (1)
We always like to tell you why certain foods are healthy. It helps you know which nutrients you take in with each bite. With the CDC calling blueberries a “powerhouse food,” and the Mayo Clinic proclaiming them a “super-food,” most of us know these low-cal berries are indisputably healthy. But why? Oh, let us count the ways…
- A one cup serving of blueberries – contains just 80 calories
- 25 percent of your recommended daily allowance of Vitamin C
- 4 grams of fiber
- Blueberries also provide a substantial amount of Vitamin K and Manganese (Vitamin K is difficult to find in nature. It aids blood clotting. Manganese helps prevent osteoporosis and inflammation. y beneficial for women and the elderly.
- High in antioxidants which fight free radicals and may protect against cancer
- Prevent oxidative stress (slowing the aging process)
- Promotes heart health and memory
- Fights inflammation
- Aids digestion
Enjoy our other Blueberry Recipes:
To keep this recipe Ignite-friendly, measure out your blueberries for this blueberry crumble! With the right macros, desserts totally fit into the 131 Method. All our recipes provide the macronutrient profile to keep you on track. Want more info about the 131 Method? Click here.
- ⅓ cup fresh blueberries
- 1 teaspoon Swerve
- 3 tablespoons almond flour
- 2 tablespoons chopped pecans
- ½ scoop collagen peptides (optional)*
- 1 tablespoon Swerve
- 1 tablespoon melted butter flavored coconut oil**
- ¼ teaspoon cinnamon (optional)
- Pinch sea salt
- 1 tablespoon chilled coconut cream (optional)
- Heat oven to 350°F.
- Add blueberries to a small ramekin and sprinkle with 1 teaspoon Swerve.
- In another small bowl, whisk the almond flour through salt. Spoon over the berries. Place in oven for 28-30 minutes, or until golden on the top.
- Remove from oven, let cool slightly, and top with coconut cream, if using.
*Omit collagen peptides to make a plant based recipe
**Feel free to substitute butter, ghee or coconut oil.
Nutrition Information with Collagen:
Calories: 425 | Protein: 10.5g | Fat: 39g | Carbs: 13.5g | Fiber: 5g| Net Carbs: 8.5g
Is there anything else you can recommend as a substitute, when you have food sensitivities to dairy and coconut? Thanks!
We actually don’t cook with much dairy at all. The very rare recipe might have a little goat cheese. That’s the beauty of the 131! For dairy, we often sub in a cashew cheese (or coconut, which is sounds like you can’t have). Coconut can be tricky; it depends on what. Milks – you can try other ones like almond, cashew, hemp or flax. For coconut flour- there’s nothing that’s as thick, so you’d need a blend of something like almond and cassava.