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Paleo Blueberry Muffins

Paleo Blueberry Muffins

These Paleo blueberry muffins are the healthy, low-carb gluten free breakfast solution you’ve been looking for. Made with coconut flour, but they’re not eggy, like baked goods made with coconut flour can tend to be.

These light and tender Paleo blueberry muffins are the healthy, low-carb gluten free breakfast solution you've been looking for.

These muffins are moist and flavorful, and not at all crumbly or dry. The secret’s in the whole cup of blueberries you cook down with 1/4 cup honey before blending it all right into the batter.

Since I first posted this recipe, I have tested it many times with smooth, unsweetened applesauce in place of the cooked blueberries in the batter. The blueberries will turn the muffins, well, bright blue. If you don’t like bright blue food, then I recommend using the applesauce instead. :)

These light and tender Paleo blueberry muffins are the healthy, low-carb gluten free breakfast solution you've been looking for.

I remember receiving an email years ago from a reader, informing me that she and her family loved these muffins—but didn’t care for the blue color. It only took nearly 3 years … and I solved her color problem!

These light and tender Paleo blueberry muffins are the healthy, low-carb gluten free breakfast solution you've been looking for.
Oh, and like all blueberry muffins, these would work perfectly—maybe even better—with frozen blueberries, which are always the most perfect, fat berries you’ve ever seen. Just thaw them first, and continue with the recipe as written.

Prep time: Cook time: Yield: 12 muffins

Ingredients

2 cups (about 11 ounces) fresh blueberries, rinsed and patted dry (can use frozen, thawed)*

4 tablespoons (84 g) honey

4 tablespoons (56 g) virgin coconut oil, melted and cooled

4 eggs (240 g out of shell) at room temperature, beaten

1 teaspoon pure vanilla extract

1/2 cup (64 g) coconut flour

3/4 teaspoon baking soda

1/2 teaspoon kosher salt

*You can replace 5 ounces of the blueberries with 3/4 cup (160 g) smooth, unsweetened applesauce. Just add about 4 minutes to the total baking time. The muffins won’t be blue.

Directions

  • Preheat your oven to 325°F. Grease or line a standard 12-cup muffin tin, and set it aside.

  • In a small, heavy-bottom saucepan, place 1 cup (about 5.5 ounces) blueberries (or applesauce) and the 4 tablespoons of honey. Cook, stirring frequently, over medium-high heat. First, the mixture will liquify and bubble up. Continue to cook until the berries have all burst and the mixture has thickened (about 5 minutes total, less if using applesauce). Remove the saucepan from the heat and set aside to cool briefly.

  • In a food processor fitted with the steel blade (or a blender), place the coconut oil, eggs and vanilla, and pulse to combine. Add the cooked blueberries (or applesauce) and honey, and pulse again to combine. Add the coconut flour, baking soda and salt, and pulse until well-combined. The mixture will be thick and soft, like batter.

  • Divide the batter evenly among the prepared muffin cups, and smooth the tops with wet fingers. Divide the remaining whole blueberries among the cups, placing them in a single layer on top of the batter in each muffin cup, and pressing them gently into the batter.

  • Place the muffin tin in the center of the preheated oven and bake until the muffins are puffed and a toothpick inserted in the center comes out clean (about 18 minutes, about 4 minutes longer if you used applesauce). Remove from the oven and allow to cool for at least 5 minutes in the tin before transferring to a wire rack to cool.

Love,
Nicole

Comments are closed.

  • […] muffins, cookies or […]

  • Krista
    August 29, 2013 at 10:09 PM

    Just made these last night. MMMMM! They were so good. I made them into mini-muffins. The batch made about 48. Had to bake them 12-15 mins at 325. I only have 4 people in my family and the 48 were gone before the meal was over. :-) Thank you so much!!

  • […] fancy with this Paleo thing. I’m just going for the basics: Paleo Breakfast Cookies and Paleo Blueberry Muffins are my speed, you know? I really like the low-carb, high-energy-ness of Paleo baked goods for early […]

  • Helena
    August 27, 2013 at 3:25 AM

    Just made these for my daughter’s school snack. Very yummy. Thanks for helping make the transition to paleo a little easier and tastier :)

  • Christina Wilson
    August 23, 2013 at 5:24 PM

    Sighhhh…you’re just gonna MAKE me buy coconut flour, aincha??! ;)

  • […] Paleo blueberry muffins. […]

  • […] I suggest you have a peek at this recipe here […]

  • Jennifer Sasse
    August 21, 2013 at 9:38 AM

    Looks fab – can’t wait to try them! and then of course force my kids to eat them while we are in the car trying to get to school on time! :)

    • August 21, 2013 at 10:31 AM

      You got it, Jennifer. Exactly the scene! *sigh*
      xoxo Nicole

  • jena
    August 21, 2013 at 9:32 AM

    I just made mine this morning with strawberries. :) I mashed them as they cooked and had to bake a couple of minutes longer. But they were quite tasty! And PINK! When experimenting with ingredient substitutions, I usually make just a 1/2 batch. This one turned out really well. I plan to experiment with other fruits as well, just to keep it interesting. Thanks for the recipe.

    PS- My book has been pre-ordered for a while now. I bought 2. One for me and one for my daughter. When we found out my kiddo and I were Celiac 3 years, we spend a couple of hours on the floor of the bookstore searching through GF cookbooks to buy. We choose yours as a first step and 3 years later I find that yours are still my favorites and your site is my ‘go-to’.

    • August 21, 2013 at 10:31 AM

      Thank you so much for the kind note, Jena. And for letting everyone know about your successful substitutions. Strawberries have comparatively little pectin as far as fruits go, so you could try cooking them down more and maybe even adding some more honey to make the jam thicker. Just a thought. But it sounds like you’ve got a good rhythm going!
      Thank you so much for your support of my cookbooks, and I’m sincerely honored you have kept me around since those early post-diagnosis days! I will endeavor to keep you around. :)
      xoxo Nicole

  • […] went for it. Things have been pretty healthy around here, what with all the back-to-school breakfast Paleo muffins and breakfast Paleo cookies. Today, we’re diving into the deep end. These are seriously fudgy […]

  • smellslikeapickle
    August 20, 2013 at 6:39 PM

    Thank you fo delving into the paleo realm. You manage to make paleo “pastries” look and taste delicious.

    • August 21, 2013 at 10:27 AM

      Hey, thanks, smellslike. That means a lot to me. An actual Paleo pastry would, indeed, be quite the feat indeed!
      xoxo Nicole

  • Emily K @ Leaf Parade
    August 20, 2013 at 3:44 PM

    I need to try these in a big way! These will be going straight to the top of my post-Whole30 bucket list!
    -Emily K

    • August 21, 2013 at 10:29 AM

      I need a bucket list, Emily. And a memory palace. I only have muffins. ;)
      xoxo Nicole

  • Julie Hodge
    August 20, 2013 at 2:18 PM

    I plan to give these a try :) Thank you for developing recipes that are dairy free as well. My son loves your granola recipes, and I think he will like this, too. We just found out two weeks ago that he is allergic to milk protein, in addition to gluten. I know you are primarily a gluten-free site, but I already miss a lot of your recipes made with butter. :( So, I am excited when you bring out something that is gf and df. I love all your recipes-the food is good, not just bearable! Your brown rice risotto is my husband’s favorite dinner (EVER). He still puts parmesan cheese on his, too, he just could not give it up :) Thanks for all your hard work.

    • Donia Robinson
      August 20, 2013 at 4:54 PM

      We are DF, and I try a lot of Nicole’s recipes with substitutions. She understandably can’t test all substitutions. I don’t know if what I make tastes like hers, but if my family likes it, it doesn’t matter! I find that shortening or oil can substitute fine for butter. I use almond milk or rice milk instead of cow’s milk. Sometimes I even use them (with a little vinegar) to substitute for yogurt, since we don’t keep DF yogurt around. Don’t be afraid to play around a little! The results are usually pretty good! :)

    • August 21, 2013 at 10:28 AM

      Thanks for jumping in, Donia! A milk allergy really can be tougher than being gluten free, Julie. Hang in there!
      xoxo Nicole

  • August 20, 2013 at 1:01 PM

    I love how blue these muffins are! My daughter is not a fan of cooked fruit, however, I’m thinking if I skip the whole berries on top and sprinkle just with coconut sugar, she could be tricked into eating a colorful breakfast. Are the topping blueberries necesary? I mean, I’d eat them up in a second but my kid won’t (sigh).
    -Dana

    • August 20, 2013 at 1:15 PM

      Hey, Dana! The fruit on top is necessary to help keep the muffins moist (awful but necessary word), I’m afraid!
      xoxo Nicole

  • Donia Robinson
    August 20, 2013 at 10:09 AM

    I feel like this coincides well with the release of Smurfs 2. Well done.

    I definitely plan on making these. I really dislike coconut flour muffins made with tons of eggs. Nine eggs to 1/2 cup coconut flour! If I want an omelet, I’ll eat an omelet. I also find the paleo “breads” to suffer from that same fate. Way too eggy.

    • August 20, 2013 at 11:19 AM

      Thank you, Donia. Nothing like a good movie tie-in.

      No way you saw a recipe with 9 eggs to 1/2 cup coconut flour? Ew. I hope you didn’t bother making it. There are other ways to provide the moisture coconut flour needs. Yeah, I’ve been trying to make a Paleo bread ever since I made the Wheat Belly Basic Bread Recipe, and so far all I’ve managed to do is stink up my house. :( Still working on it. Stay tuned!

      xoxo Nicole

    • Donia Robinson
      August 20, 2013 at 4:55 PM

      You would be a magician if you could do that!

    • Kristen
      August 23, 2013 at 8:35 PM

      Nicole, one of my boys and I are allergic to eggs, also. Many of your recipes look awesome, but contain eggs. Do you have any suggestions for successful substitutions in your recipes? Especially this recipe (paleo blueberry muffins). I have been searching and searching for a breakfast that is healthy AND tasty for the kiddos and me! Thanks so much! I make your biscuits all the time, they are great!

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