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January 27, 2012

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

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Blueberry muffins are a quick gluten free and grain free breakfast you can even eat on the go!

These grain free blueberry muffins are made with coconut flour. Perfect for those with nut allergies!

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.

These grain free blueberry muffins are made with coconut flour. Perfect for those with nut allergies!

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.

These grain free blueberry muffins are made with coconut flour. Perfect for those with nut allergies!

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

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

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Category: Breakfast
  • Diet: Gluten Free

Ingredients

Units

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)

Instructions

  1. 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.
  2. *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.

Nutrition

  • Serving Size: Makes about 18 muffins

Keywords: blueberry muffins

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Filed Under: Baking, Breakfast, Gaps Diet, Gluten Free Recipes, Grain Free Recipes, Nut-free, Paleo Recipes, Uncategorized | 60 Comments

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60 Comments

  1. 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.
    to Lucy Lean" aria-label='Reply to this comment to Lucy Lean'>Reply to this comment
    • 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. :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
    • Dana

      August 11, 2015 at 10:07 am

      Coconut is not a nut. It's a palm fruit and you just happen to eat the seed. Peanuts are not nuts either. Neither are cashews. And yet it is possible for people to be allergic to all of these. But I have also heard of people who are allergic to true nuts while not being allergic to coconut. You have to take it on a case by case basis.
      to Dana" aria-label='Reply to this comment to Dana'>Reply to this comment
      • gail

        April 2, 2016 at 12:12 pm

        I agree. My granddaughter is allergic to tree nuts, but she can eat peanuts and coconut products without problems. I know she is also allergic to cashews too, even though it is not a true tree nut.
        to gail" aria-label='Reply to this comment to gail'>Reply to this comment
  2. 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.
    to Chris" aria-label='Reply to this comment to Chris'>Reply to this comment
  3. Katrina

    January 27, 2012 at 11:13 am

    My boy's favorite! Yum!
    to Katrina" aria-label='Reply to this comment to Katrina'>Reply to this comment
  4. 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!! :)
    to jenjenk" aria-label='Reply to this comment to jenjenk'>Reply to this comment
  5. 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!
    to Brooke @ Food Woolf" aria-label='Reply to this comment to Brooke @ Food Woolf'>Reply to this comment
  6. Kelli

    January 27, 2012 at 3:18 pm

    You read my mind! Been craving muffins!!! Looks fab.
    to Kelli" aria-label='Reply to this comment to Kelli'>Reply to this comment
    • 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!
      to Lorena" aria-label='Reply to this comment to Lorena'>Reply to this comment
      • 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! :)
        to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
        • 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!
          to Lorena" aria-label='Reply to this comment to Lorena'>Reply to this comment
  7. Vicki Havener

    January 27, 2012 at 5:11 pm

    Update please! When will your next cookbook be out???
    to Vicki Havener" aria-label='Reply to this comment to Vicki Havener'>Reply to this comment
    • 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! :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • 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.
        to Renee" aria-label='Reply to this comment to Renee'>Reply to this comment
  8. 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.
    to Allison [Girl's Guide to Social Media]" aria-label='Reply to this comment to Allison [Girl's Guide to Social Media]'>Reply to this comment
  9. 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!
    to Kristi Rimkus" aria-label='Reply to this comment to Kristi Rimkus'>Reply to this comment
  10. 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.
    to Renee" aria-label='Reply to this comment to Renee'>Reply to this comment
  11. 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?
    to Libby" aria-label='Reply to this comment to Libby'>Reply to this comment
  12. 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???
    to pam@behealthybehappywellness" aria-label='Reply to this comment to pam@behealthybehappywellness'>Reply to this comment
  13. 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 :)
    to modernworkinggirl" aria-label='Reply to this comment to modernworkinggirl'>Reply to this comment
  14. 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.
    to kms118" aria-label='Reply to this comment to kms118'>Reply to this comment
  15. 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!
    to Sylvie @ Gourmande in the Kitchen" aria-label='Reply to this comment to Sylvie @ Gourmande in the Kitchen'>Reply to this comment
  16. 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)
    to Simply Complex" aria-label='Reply to this comment to Simply Complex'>Reply to this comment
  17. 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.
    to alli145" aria-label='Reply to this comment to alli145'>Reply to this comment
    • 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.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  18. 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?
    to Katie Martin" aria-label='Reply to this comment to Katie Martin'>Reply to this comment
  19. 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!!!
    to Ronada Morris" aria-label='Reply to this comment to Ronada Morris'>Reply to this comment
    • 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: https://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: https://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! :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  20. 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!
    to Marie K" aria-label='Reply to this comment to Marie K'>Reply to this comment
    • 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)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  21. 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!
    to Ashley Vaughan" aria-label='Reply to this comment to Ashley Vaughan'>Reply to this comment
    • 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! ;)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  22. Amy

    February 4, 2013 at 7:16 pm

    Does coconut flour give the taste of coconut?
    to Amy" aria-label='Reply to this comment to Amy'>Reply to this comment
  23. 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.
    to Ashley Vaughan" aria-label='Reply to this comment to Ashley Vaughan'>Reply to this comment
  24. 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. TIA!!
    to Swathi" aria-label='Reply to this comment to Swathi'>Reply to this comment
  25. 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/
    to Andrea Manor" aria-label='Reply to this comment to Andrea Manor'>Reply to this comment
    • 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.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • 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!
        to andrea manor" aria-label='Reply to this comment to andrea manor'>Reply to this comment
  26. 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.
    to Melissa" aria-label='Reply to this comment to Melissa'>Reply to this comment
  27. Jackie

    April 14, 2014 at 7:05 am

    Can I substitute the butter for coconut oil? I'm guessing maybe 6T of oil?
    to Jackie" aria-label='Reply to this comment to Jackie'>Reply to this comment
    • Deliciously Organic

      April 14, 2014 at 7:07 am

      Yes, 6 Tablespoons should work nicely.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
  28. 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.
    to Sue" aria-label='Reply to this comment to Sue'>Reply to this comment
  29. 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... Thanks!
    to Ranetta" aria-label='Reply to this comment to Ranetta'>Reply to this comment
  30. Cheryl Beckerman

    August 11, 2015 at 10:04 am

    Love your website and your cookbook and recipes. Thank you for all that you do! I have seen egg substitute suggestions, but what would you do for 6 eggs in this recipe? Is the coconut milk the canned type or what you would find in the fridge section of the store?
    to Cheryl Beckerman" aria-label='Reply to this comment to Cheryl Beckerman'>Reply to this comment
  31. Terezie

    March 25, 2016 at 8:09 am

    My 19-month-old son liked your muffins, which is great. But I think there are too many eggs in the recipe. It makes the batter too thin and the egg taste is too distinctive in my opinion. Maybe 2 eggs would be sufficient?
    to Terezie" aria-label='Reply to this comment to Terezie'>Reply to this comment
    • Deliciously Organic

      March 26, 2016 at 8:49 am

      Because this recipe is made with coconut flour, the eggs are necessary. I've found different brands of coconut flour behave very differently when baking. What brand did you use? I test all of the recipes on this site with Bob's Red Mill Coconut Flour.
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment
      • Cristine

        January 4, 2019 at 5:38 pm

        You are right at pointing out the brand of coconut flour as an important fact in the success of this recipe. I make my own flour with the pulp left from the coconut milk and the muffins did not work out at all. The batter was liquid, did not rise at all and the blueberries stayed on the bottom of the cup. After baking the muffins were soggy and oily. I'll try again adjusting to more coconut flour.
        to Cristine" aria-label='Reply to this comment to Cristine'>Reply to this comment
  32. Ricki

    November 5, 2017 at 5:57 pm

    What can I substitute butter with?
    to Ricki" aria-label='Reply to this comment to Ricki'>Reply to this comment
  33. Tanya

    April 30, 2018 at 7:42 am

    These turned out great! I replaced applesauce with Greek yogurt. And used pure maple syrup instead of honey. (Our unpasteurized , pure honey is SO THICK, and a pain to measure, so I always turn to maple syrup.)? And found with my oven I needed to cook them an extra 7 minutes. Total cool time was 25 min. Thank you for the recipe. I’m serving these muffins with scrambled eggs and a banana, strawberry, orange smoothie for breakfast for the family this morning! Peace and Grace to y’all!?❤️
    to Tanya" aria-label='Reply to this comment to Tanya'>Reply to this comment
  34. Michelle K

    May 21, 2018 at 12:56 pm

    I made these today and they are amazing. Instead of using apple sauce, I mashed one banana and used it. Thank you for the recipe!
    to Michelle K" aria-label='Reply to this comment to Michelle K'>Reply to this comment
    • Deliciously Organic

      May 25, 2018 at 4:23 pm

      I'm so glad you enjoyed it! :)
      to Deliciously Organic" aria-label='Reply to this comment to Deliciously Organic'>Reply to this comment

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Hi, I’m Carrie Vitt, FNTP
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Through unprocessed, organic food and detox I’ve reversed Hashimoto’s disease, chronic migraines, IBS and eczema.

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