Delicious, healthy coconut flour blueberry muffins are simple and satisfying. These gluten-free, sugar-free blueberry muffins are quick and easy to make.
Why are these blueberry muffins healthy?
No refined sugar
Most supermarket muffins contain a lot of sugar - I've just checked the label on a pack of supermarket blueberry muffins, and one muffin contains 20% of an adults recommended sugar intake.
This healthy coconut flour blueberry muffin recipe is made with no refined sugar. Each muffin contains just 1 teaspoon of honey.
These low-sugar muffins are also much lower in carbohydrates with no refined grains.
Higher protein
The combination of coconut flour and eggs means there's more protein to help you to feel fuller for longer.
High fibre and gluten free
Muffins made with coconut flour are naturally gluten free. Many gluten free baked goods are made with low fibre, refined flours. But coconut flour is much higher in fibre which is good for your digestion and helps you to feel fuller.
Low calorie
Less fat and sugar mean that these lovely little healthy coconut flour blueberry muffins have just 125 calories each:) That's less than half the calories of the supermarket muffins I looked at. And they are nutrient-dense, with each calorie providing more nutrients.
They are also additive free.
Refined sugar-free coconut flour blueberry muffins are an ideal start to the day, or a healthy snack to keep you going.
If you are able to eat gluten, you might also like to try these blueberry muffins with spelt flour.
Tips on baking with coconut flour
I avoided using coconut flour for years, thinking it would give my baking a strong coconut taste. But surprisingly, it doesn't.
Coconut flour has a slightly sweet taste, and a texture more like ground almonds. That makes it perfect for baked goods such as these coconut flour blueberry muffins.
It's important to note that coconut flour is very different to wheat flour, and cannot be substituted in most recipes. It is very absorbent, and you use only a small amount.
For that reason, you'll need to weigh out the coconut flour for this recipe very carefully. A little too much, and you will end up with a very stodgy batter. (If that does happen, thin the mixture down slightly with some milk.)
Coconut flour is naturally gluten-free. It is packed with fibre, which helps to feed beneficial gut bacteria, making it very good for your digestion. This link has more information about the health benefits of coconut flour.
These healthy coconut flour blueberry muffins are also nut-free. Despite the name, coconut is a fruit and does not contain the same proteins as tree nuts.
Although coconut flour seems rather expensive, a small bag will last quite a while.
I'd suggest that you store coconut flour in the fridge. I have had it go rancid before when I've stored at room temperature, and it'll keep much better in the fridge.
You can also freeze it if needed.
You might also like to try these coconut flour chocolate muffins, or coconut flour apple crumble.
Ingredients for refined sugar free blueberry muffins
Coconut flour. You'll also need a little baking powder to give a fluffier texture.
Eggs. There's quite a large volume of eggs in this coconut flour blueberry muffins recipe, so I wouldn't recommend using an egg replacer.
I used butter for these muffins, but if you prefer you could substitute coconut oil or olive oil as a dairy free option.
The butter needs to be very soft for this recipe. If it's not, cut it into cubes and place it in a bowl of lukewarm water for a few minutes.
Honey adds a lovely flavour to these naturally sweetened muffins, but feel free to use the same amount of maple syrup or a sweetener if you prefer. If you are using a set honey, you might need to warm it slightly so that it mixes in easily.
Vanilla or almond extract. I love the flavour of almond and blueberry, so I like to use almond extract. But if you want these to be nut free (or don't like the flavour) then vanilla extract will work very well.
You can use either fresh or frozen blueberries (no need to defrost them). If you are using frozen blueberries, you'll probably find the colour runs out of them slightly, so your muffins might be purplish in colour.
Of course, you can substitute the blueberries with other soft fruit such as raspberries.
How to make coconut flour blueberry muffins
Preheat the oven to 180 degrees (160 fan).
Whisk the eggs, butter, honey and vanilla or almond extract in a large bowl. Whisk until well mixed and frothy. You can either use an electric mixer or a hand whisk.
Add the coconut flour and baking powder and mix well. The coconut flour takes a minute or so to be absorbed, and then it will thicken. Don't be tempted to add extra!
Stir in the blueberries. Line a muffin tray with 6 paper cases, and divide the mixture between them. Roughly level the mixture.
Bake for 20 minutes. The muffins should be golden and set and slightly springy. Cool on a wire rack.
You might also like this gluten free blueberry flapjack recipe.
Storing and freezing
Refined sugar-free coconut flour blueberry muffins will store well in an airtight container for 2 or 3 days.
They also freeze well, although in my experience they tend to stick more to the paper cases after freezing.
Homemade low-sugar blueberry muffins are ideal for a healthy on-the-go breakfast or snack.
FAQs
Compared to many gluten free flours, coconut flour is higher in protein and fibre. It also contains vitamins and minerals including potassium and iron.
No, it doesn't! Coconut flour has a mildly sweet flavour which is why is works so well in baked goods such as muffins. But its flavour is nothing like other coconut products such as desiccated coconut.
No, it's best to use a recipe which has been specifically developed to use coconut flour.
Yes, coconut flour is made wholly from coconut which is a fruit (not a nut!). If you are looking for other grain free breakfasts, you might like to try this grain free porridge recipe.
Other healthy muffins you might like
All of these muffins are gluten free and low in sugar.
Healthy quinoa muffins are made with cooked wholegrain quinoa. These apple muffins, carrot and cardamom muffins and blackberry oatmeal muffins are all made with oats, and these chocolate muffins are made with coconut flour.
If you loved this easy, healthy recipe please leave a rating and comment at the bottom of the page. Your email will not be published.
Your feedback and questions are much appreciated.
You can also follow me on Pinterest and Facebook.
Why not subscribe to the newsletter to receive free delicious healthy recipes straight to your inbox?
Recipe
Coconut Flour Blueberry Muffins (Refined Sugar Free)
Equipment
- 6 hole muffin tin
- paper cases
- large bowl
- electric or hand whisk
Ingredients
- 3 eggs
- 30 g butter, well softened or coconut oil or olive oil
- 2 tablespoon honey or maple syrup or sugar
- 1 teaspoon baking powder
- ½ teaspoon vanilla essence or ⅛ teaspoon almond extract
- 40 g coconut flour
- 100 g blueberries, fresh or frozen
Instructions
- Whisk together the eggs, softened butter, honey and vanilla or almond extract. The mixture should be frothy and well mixed,
- Stir in the coconut flour and baking powder and mix well. Add the blueberries and gently mix.
- Spoon into a muffin tray lined with paper cases.
- Bake for 20 mins at 180 degrees until golden and set.
- Cool on a wire rack, and store in an airtight container.
Notes
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Mrs M says
Definitely the best coconut flour recipe I've tried. These will be a regular bake for me. A great success thank you.
Sarah says
I am converted to coconut flour now - thank you for convincing me! I hate desiccated coconut, but I agree the flour has a really lovely subtle taste and sweetness.
Wendy says
Hello, thank you for your comment, I'm glad you enjoyed them:)