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Blueberry Muffins (Grain Free, Paleo, Primal, Gluten Free, Gaps)

by Deliciously Organic on January 27, 2012

Many of you have requested recipes without almond flour, so I’ve been busy testing baked goods this week. My first, is blueberry muffins made with coconut flour. I usually find coconut flour too heavy for my liking, but when it’s folded with a fruit puree, it delivers the perfect texture.

You can change the berries or play with different extracts to change up the flavors. I like to make large batches of muffins, put them in the freezer and then heat them up in the morning (no need to thaw) at 350 degrees for about 10 minutes. A quick gluten free and grain free breakfast you can even eat on the go!

Blueberry Muffins (Grain Free, Paleo, Primal, Gluten Free, Gaps)

Serving Size: Makes about 18 muffins

Blueberry Muffins (Grain Free, Paleo, Primal, Gluten Free, Gaps)

If you don't need to avoid grains, you can check out my gluten free or whole wheat blueberry muffins.


    For the batter:

  • 6 large eggs

  • 1/3 cup heavy cream or coconut milk

  • 1/4 cup honey

  • 1 teaspoon vanilla

  • 1 stick (8 tablespoons) unsalted butter, melted

  • 3/4 cup plus 2 tablespoons coconut flour
  • 2 teaspoons baking powder*

  • 1 teaspoon baking soda

  • 3/4 teaspoon Celtic sea salt

  • 1/2 cup applesauce

  • 1 1/2 cups blueberries, frozen (no need to thaw them)


Preheat oven to 375ºF and adjust rack to middle position. Line muffin pan with muffin liners. Whisk eggs, cream, honey, vanilla and butter in a large mixing bowl. Sift coconut flour, baking powder, baking soda, and salt over a medium bowl. Add wet ingredients to dry ingredients and whisk until no lumps remain. Fold in applesauce and then fold in blueberries. Spoon batter into muffin cups. Bake for 18 minutes, or until lightly brown on top. Store muffins in an airtight container for 3 days.

*I prefer to make my own baking powder to ensure that it's grain-free. Here's the recipe: 1 part baking soda + 1 part cream of tartar + 2 parts arrowroot. I make the baking powder in large batches and store it in a glass jar.

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{ 42 comments… read them below or add one }

Lucy Lean January 27, 2012 at 11:03 am

Hi Carrie – these look delicious – but you have to be really careful – coconut flour is made from a nut – albeit a large one – we have a friend who is desperately allergic to nuts and during summer camp the children were given coconut ice cream even though it was supposedly a nut-free campus.


Deliciously Organic January 27, 2012 at 11:11 am

Good point! Those that have asked have said they don’t have allergies to coconut, just pecans, almonds, etc. I made a little change in the copy above. :)


Chris January 27, 2012 at 11:06 am

Thanks for the gluten/grain free recipes. This looks wonderful-can’t wait to try! Please keep the recipes coming-especially things for breakfast.


Katrina January 27, 2012 at 11:13 am

My boy’s favorite! Yum!


jenjenk January 27, 2012 at 12:37 pm

i’ve got tears of joy in my eyes. I’ve been craving something sweet & muffin-y. Your pumpkin muffins set the ball of cravings in motion!! :)


Brooke @ Food Woolf January 27, 2012 at 1:04 pm

If these taste anything like the grain free muffins you made the other day, I’m in! Thanks for showing me how easy this grain free stuff is!


Kelli January 27, 2012 at 3:18 pm

You read my mind! Been craving muffins!!! Looks fab.


Lorena July 10, 2013 at 3:15 pm

Hi! I just made this recipe and the flour soaked up all the liquid so it was not like muffin batter at all. I know coconut flour soaks up a lot of moisture but is this recipe supposed to be so thick? If so, I wasn’t sure if I was supposed to pack it in the muffin cups or how to work with it since it didn’t spoon into them like I was expecting… I started out not packing it in but didn’t think it would stick together like a muffin so I packed some of them in to see what would happen. I did substitute coconut oil for the butter. Would that make a difference? They still came out tasting amazing though!


Deliciously Organic July 11, 2013 at 8:25 am

Hmm…you shouldn’t have had to pack it. I spoon the batter – it’s a thick batter, but if you turned the spoon upside-down the batter would slowly fall off. Were all of the ingredients at room temp when you mixed the batter? If not, then the coconut oil probably caused the batter to solidify from the colder temperature. I’m glad you enjoyed them! :)


Lorena July 11, 2013 at 10:07 am

The ingredients were not at room temp but they weren’t real cold either. I didn’t even think about that being a problem. Thanks! Next time I will try that. Either way, everyone enjoyed them!


Vicki Havener January 27, 2012 at 5:11 pm

Update please! When will your next cookbook be out???


Deliciously Organic January 27, 2012 at 5:32 pm

I’m having fun with the blog and meal plan subscriptions, so another book is on the back burner. I might write a grain free ebook, but I’m still brainstorming! :)


Renee January 28, 2012 at 3:48 pm

A grain free e book would be great. Please, please!!! I have considered buying your cook book but am really trying to get away from wheat. Right now I am just sticking to your blog/ meal plan. I am getting ready to makes these muffins and I am excited to try them.


Allison [Girl's Guide to Social Media] January 27, 2012 at 6:28 pm

I’ll have to give these a try. I am certainly open to baking with coconut flour and almond flour! Thanks.


Kristi Rimkus January 29, 2012 at 8:38 am

I can’t think of anyone who wouldn’t want a healthy muffin like this for breakfast!


Renee January 29, 2012 at 9:45 am

I made these last night and for coconut muffins these are really good. I had a couple for breakfast and they did not raise my blood sugars at all. So nice to be able to have a muffin with fruit for breakfast. I get so tired of eating eggs. Thanks again for another grain free recipe. BTW – I put frozen blueberries and raspberries in mine with 1/3 cup honey and they still come out fabulously.


Libby January 30, 2012 at 6:52 am

Made these yesterday and they are great! My kids don’t notice the difference from your whole wheat blueberry muffin recipe. Yea!
Do you have a good sandwich bread recipe or idea that is grain free?


pam@behealthybehappywellness January 30, 2012 at 10:14 am

Yum! Thanks for posting – like others I have a tree nut allergy (almonds, cashews, etc.) but for some reason coconut is fine. Who knows???


modernworkinggirl January 30, 2012 at 11:27 am

These look amazing! I just ate a huge dinner AND dessert but I could TOTALLY scarf down one of these :)


kms118 January 30, 2012 at 12:41 pm

I am going to make this RIGHT NOW! ; )

Thank you so much for helping me be a healthier woman.


Sylvie @ Gourmande in the Kitchen January 31, 2012 at 1:02 am

I’ve been playing around with coconut flour as well lately and it’s amazing the results you can get with it!


Simply Complex February 1, 2012 at 7:31 pm

So, I’ve heard about baking powder having aluminum in it…but then I saw that Bob’s Red Mill has Aluminum Free Baking Soda. So, do you know if all “regular” baking soda has aluminum in it? (ex. Arm and Hammer)


alli145 February 14, 2012 at 8:55 am

I was wondering if there would be a substitute in this recipe for the heavy cream? I don’t usually use ingredients like that when baking, if possible, and I’m very anxious to try this recipe! I just made coconut cookies and they were great! Thank you.


Deliciously Organic February 14, 2012 at 11:58 am

You could substitute with whole buttermilk or possibly full fat coconut milk. I haven’t tested the muffins with these ingredients, but I don’t see why it wouldn’t work.


Katie Martin February 20, 2012 at 11:13 am

Oh man, I’m not allergic to gluten but my cousin is, and I can’t wait to share this recipe with her! I know she really misses breads and the like A LOT, and this would be something she would jump on for sure. I didn’t even know coconut flour was a thing, but I guess since I don’t have to think about it I haven’t explored the alternate ingredients much. This just makes me want to bake all day. Also, thanks for the homemade baking powder recipe. How did you figure that out?


Ronada Morris March 20, 2012 at 1:59 pm

Hi Carrie, love love your recipe, but can you tell about caloric amount. I’m 50+, and my weight has just climbed & climbed…trying to eat healthy but low-cal. Thanks so much!!!


Deliciously Organic March 21, 2012 at 10:56 am

Great question. I don’t have the caloric count listed for each recipe because I found that once I began eating unprocessed foods, the need to count calories went away. I wrote a bit on this topic here: http://deliciouslyorganic.net/creamed-kale-and-eggs-recipe/

Last fall I went completely grain-free and it has been an amazing experience. I wrote about why I began eating this way in this post: http://deliciouslyorganic.net/chicken-piccata-recipe-30-day-grain-free-challenge/ I also recommend reading the book “Wheat Belly” by Dr. Davis. It could help you on your weight loss journey! :)


Marie K September 30, 2012 at 8:46 pm

Thanks for sharing the great recipe! I have been looking for healthy muffin recipes that the whole family (including my 1 year Old) can enjoy but I have not introduced honey into her diet yet. Any kid friendly sweetener alternatives? Or would this work without honey or another sweetener altogether? Thanks!


Deliciously Organic October 2, 2012 at 6:19 am

You’re welcome! If you’re baby can have maple syrup, then that would be a great substitute for the honey. I don’t think it would work well without sweetener because the moisture from the sweetener is needed for the coconut flour. (coconut flour absorbs a ton of moisture)


Ashley Vaughan February 1, 2013 at 5:17 pm

These were so delicious I’m making them again ! I froze them and was able to easily throw in my bag for breakfast at work and it would thaw and then I would heat it in a toaster over with a little butter on top, oh my! I’d love to see more coconut flour recipes. I just can’t seem to get use to the taste of almond flour for some reason. By the way, love your site and thanks for all the healthy recipes!


Deliciously Organic February 4, 2013 at 8:11 am

I’m so glad you liked them! I’ll keep in mind to try and publish more recipes with just coconut flour! 😉


Amy February 4, 2013 at 7:16 pm

Does coconut flour give the taste of coconut?


Ashley Vaughan February 5, 2013 at 8:21 am

Whoops! just realized I spelled oven* wrong in my previous post, that’s what I get for typing too fast. I actually don’t think coconut flour tastes that strongly. I think it can be masked easily and especially if you don’t use other coconut liquids like coconut milk or oil in the recipe. This recipe is fantastic even my pickiest roommates approved this recipe. The only reason why I said I can’t get used to the almond flour is because I used it for a pizza crust recipe and it just tasted so weird to me. The texture was fine, but the taste was not great. I think I need to give almond flour another shot though maybe with a different recipe.


Swathi December 12, 2013 at 9:05 am

This recipe looks awesome and i’m ready to try it out in the next 2 days. I would like to know how many mini muffins this batter would make…the quantities in the recipe look like this is a large batch and I would like to make a small batch. I would really appreciate it if someone who’s tried it before would tell me how many muffins this batter makes.


Andrea Manor December 15, 2013 at 5:06 am

Hi, Carrie. I made these muffins and they were good. I typically prefer almond flour over coconut flour but have recently had trouble with kidney stones and need to follow a low oxalate diet. Unfortunately I just realized almonds are high in oxalate…and I have just spent a week preparing tons of food with almond flour in it for Christmas : (. I look forward to seeing more recipes using coconut flour. I read this post and would love to hear what you think about 5 reasons to avoid almond flour: http://empoweredsustenance.com/avoid-almond-flour/


Deliciously Organic December 16, 2013 at 7:14 am

I’ve read that post and while the writer makes some good points, I think the tone is a bit overboard. Should we eat almonds in moderation? Yes. I might bake something with almond flour once a month and I also constantly encourage others to consume grain-free baked goods in moderation. Are they higher in oxalates? Yes, but so are spinach, beets, and chard so we should also not go overboard with these foods either. There are bacteria in the gut that transform oxalate to a harmless substance. If you have a weakened gut, then you should be careful not to consume too many oxalates. So again, moderation for almonds is a good idea. Almonds do contain Omega-6 fatty acids and we should keep our intake of those at a minimum. Almond oil has a smoking point of 420 degrees F, so the oils aren’t quite as “unstable” as this article suggests. Of course, you don’t want to burn them, but if you bake cookies using almond flour at 350 degrees, I don’t see why they would oxidize. Sally Fallon uses almonds in some baking recipes in her cookbook, “Nourishing Traditions”. I value her opinion when it comes to this topic, so if she’s ok using almonds in a baked good every once in a while, then I don’t see the harm in it. Almonds do contain phytic acid, but most of this acid is in the skins. This is why I recommend using a blanched almond flour. Again, almond flour should be used in moderation. I think if one eats a diet rich in nourishing foods and sometimes has a cookie, muffin or slice of cake with almond flour then I don’t see much harm being done.


andrea manor December 16, 2013 at 7:48 am

Thanks for taking the time to respond, I think during this xmas season I’ve been going a little overboard on the almond flour treats! They are so good. Good to remember to consume in moderation. Since I’m supposed to be following a low oxalate diet due to developing kidney stones, I should probably hold off on the almonds for awhile anyway. Hopefully some of my other issues related to oxalates will clear up soon and I will be able to consume them soon. Thanks again!


Melissa February 13, 2014 at 1:39 am

Yummy. I tried to replace the honey with 3 medjool dates. It worked but the batter came out a bit drier than I was expecting. I think I need to cut back on the coconut flour just a touch since I figure the dates don’t have as much moisture as honey.


Jackie April 14, 2014 at 7:05 am

Can I substitute the butter for coconut oil? I’m guessing maybe 6T of oil?


Deliciously Organic April 14, 2014 at 7:07 am

Yes, 6 Tablespoons should work nicely.


Sue July 20, 2014 at 9:59 pm

Hi. Thank you for all your efforts in grain free eating! I don’t seem to like the taste of coconut flour however LOVE almond flour! What would be the ratio if changed to almond flour? I don’t even like 1 tablespoon of coconut flour in recipes. Wish I did, but tried a few times and don’t like the taste.


Ranetta December 13, 2014 at 11:06 am

I can’t tolerate coconut flour or almond flour and I am gluten and grains sensitive. Have you experimented with any other nuts to use for flour? I am running out of options…



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