Deliciously Organic - Carrie Korem, FNTP

Healthy recipes, nutrition and thyroid disease information written by Carrie Korem, FNTP

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

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60 Comments

  10. Renee

    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.
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  18. Katie Martin

    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?
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    • Deliciously Organic

      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! :)
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  21. Ashley Vaughan

    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!
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  23. Ashley Vaughan

    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.
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  25. Andrea Manor

    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

      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.
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      • andrea manor

        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!
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  33. Tanya

    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!?❤️
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