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Organic, Grain Free, Gluten Free, Paleo Recipes

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

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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. 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!

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 .

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Ingredients

    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.
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https://deliciouslyorganic.net/blueberry-muffins-grain-free-gluten-free/

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55 Comments

  1. 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.
    Reply to this comment

    • 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.
      Reply to this comment

      • 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.
        Reply to this comment

    • 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!
      Reply to this comment

      • 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! :)
        Reply to this comment

        • 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!
          Reply to this comment

      • 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.
        Reply to this comment

  10. 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.
    Reply to this comment

  11. 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?
    Reply to this comment

  17. 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.
    Reply to this comment

  18. 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?
    Reply to this comment

  19. 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!!!
    Reply to this comment

    • 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! :)
      Reply to this comment

  20. 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!
    Reply to this comment

    • 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)
      Reply to this comment

  21. 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!
    Reply to this comment

  23. 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.
    Reply to this comment

  24. 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!!
    Reply to this comment

  25. 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/
    Reply to this comment

    • 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.
      Reply to this comment

      • 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!
        Reply to this comment

  26. 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.
    Reply to this comment

  28. 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.
    Reply to this comment

  30. 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?
    Reply to this comment

  31. 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?
    Reply to this comment

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