Blinis (gluten free / low carb)

Blinis (gluten free / low carb)

Just 1 g carbs per blini! Gluten free and grain free. Totally transforming your canapé experience and making life for anyone with diabetes a little more manageable. Please, read on!

My goal, as a recipe developer is always to create recipes that are as close to the “real thing” as possible! Looking at my Christmas festive ebook (here), with chocolate Yule log, garlic bread, Yorkshire puddings, mince pies, trifle and many more, I realise by just changing a few ingredients in each recipe, you really can transform blood sugar control.

For me, as a type one diabetic, Christmas can be such a testing time. As it is, on the whole, carbs and sugar galore. Which, if I wasn’t having to count every carb that entered my body would be a joyful, carefree experience. However, type one diabetes certainly isn’t going anywhere so trying to find the best ways to manage it alongside my insulin is a constant experiment. The difference between a heavily carb laden meal and one that has fewer carbs and added sugars is significant. It means less insulin, less chance of a high blood sugar, and then even less chance of a crashing low.

So what about these blinis then Emma? 1 g carbs per blini. This recipe will totally transform your canapé experience and certainly makes life for anyone with diabetes a little more manageable. Very simple to make, they are a one pan, quick, flip, dress and eat recipe. I cooked them with a recent Zoom cooking class and the overall feedback was that these were just like the “real thing”. They have the same hold, the same stodginess we all crave and yet they are totally gluten and grain free.

Blini topping suggestions:

Smoked salmon, cream cheese and chive

Creme fraiche, roast beef and horseraddish

Prawn and guacamole

Goats cheese and red onion

Roasted beetroot and goats cheese

Creme fraiche and caviar

Low carb blinis
Prep time
Cook time
Total time
1 g carbs per blini. Gluten free and grain free. Totally transforming your canapé experience and making life for anyone with diabetes a little more manageable.
Recipe type: low carb, Keto, starter, appetiser
Serves: 16
  • 55g full fat Greek yoghurt
  • 1 large egg
  • 10g milk
  • 20g arrowroot
  • 20g milled seeds or ground almonds
  • ½ tsp baking powder
  • olive oil or coconut oil
  1. Combine all ingredients in to a bowl and mix to a batter.
  2. Using a clean non stick pan over medium-high heat, add a little drop of olive oil or coconut oil, let it warm up and then using kitchen paper carefully wipe it clean.
  3. Spoon circular dollops of batter on to the pan and cook for approx a minute on each side until cooked. Flip and cook the other side.
  4. Pop straight on to a plate to cool.
  5. Once you have used all the mixture you will be able to dress your blinis.
  6. Enjoy!
Using full fat ingredients will ensure you have a thickish spoonable batter. However, if you use fat free products you might need to increase the amount of "flour" you use (ground almonds / milled seeds).
Nutrition Information
Carbohydrates: 1g


Where you can find my recipes:

There are hundreds of my recipes, on the free “Primal Living” app. This is available on Apple and Android.


The Low Carb Diabetes Cookbook

Mrs P’s Festive Ebook

Cooking classes:


Gift voucher:


Low carb porridge :


Low carb bread:


Email me here: [email protected]

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