Grain-Free, Nut-Free Blueberry Mini Muffins


I hope everyone is going well! How’s processed-free March going? Have you gotten into the swing of cooking? Have you made anything new? Has it gotten easier or harder as the weeks go by?

It is now officially Spring. Now, although it really doesn’t feel like it, (I ALMOST made my Wednesday morning yoga class do 108 sun salutes to surpass the cold  into summer weather. Winking smile There was stupid snow in the forecast I wanted to make it go away) I am READY! I am ready for sandals, I am ready for summer tomatoes and berries, and I am ready to have the sun shining on my pasty ass. Well, not literally. That wouldn’t be too pretty. I do need some Vitamin D though.

I gave in and bought some organic frozen blueberries and have been using them a TON lately in lieu of my cacao nibs or dark chocolate chips. Ella loves them too. It’s funny because when she was younger she wasn’t too nuts about blueberries, now, she’s a fiend.

Grain Free Blueberry Muffins

Experimenting with new grain-free recipes is always so much fun. I refuse to use almond flour for many reasons, one being it’s tremendously caloric (not that I count calories, but really, think about how many nuts you’re eating—my poor belly!), the main reason being that the omega-6 in the stripped down nut has a high change of becoming rancid when heated. No thanks.

Coconut flour is an awesome alternative, but it can be tricky to work with. You can not just sub it out for other flours, not even almond flour. Mixing it with other flours is key. However, most gluten-free flours aren’t necessarily grain-free and others are starches that aren’t healthy for you either. Arrowroot, cornstarch, etc all raise  your blood sugar pretty high, defeating the purpose (unless of course you are gluten-free and use those flours for “treats” instead of white flour). I love using ground flax in recipes. It works so well, bakes well, and goes awesome with coconut flour. There is some issue of flax being a potent phytoestrogens (but different than soy, which I avoid, so I believe from what I’ve read it doesn’t have the same effect), but  if you’re sensitive you do not want to use this often in large amounts. The seeds will not go rancid when baking however, so you’re safe there! The phytoestrogens/lignans in flax are natural antioxidants that reduce the activity of cell-damaging free radicals, slow the aging process, and increase overall wellness. Too much phytoestrogen for someone super sensitive however is  not recommended. Check out the discussion about this subject here where Melissa shares her thoughts!

grain-free blueberry hemp muffins

I emphasize using sprouted ground flaxseed because another thing you may want to avoid is the high levels of phytic acid. In moderation regular organic ground flax is fine, but if you find you want to use it often for grain-free baking, go with the sprouted stuff! It will totally take care of the phytic acid issue all together!

As far as hemp and chia go they are two of my most favorite ingredients ever. Hemp is a complete plant protein and chia is jam packed with nutrition—it has much more calcium than milk! Check out the links in the recipe for more info!

Now that we got all the nutrition stuff out of the way—here’s one of the most delicious grain-free muffin recipes ever! It doesn’t taste funky, like some coconut flour recipes do AND it isn’t dry at all! There’s an option for very low sugar, or to naturally sweeten if you don’t like working with stevia. Enjoy!

Grain Free Blueberry Hemp Muffins_


Grain-Free, Nut-Free Blueberry Mini Muffins

yield: about 30 mini muffins


  • 1/4 cup coconut flour
  • 1/4 cup ground sprouted ground flaxseed
  • 1/4 cup ground chia seeds
  • 1/4 cup ground hemp hearts
  • 1/4 cup hemp hearts
  • 1/4 cup coconut oil plus more for tins {coconut butter also works for recipe}
  • 1 teaspoon aluminum-free baking powder
  • 1/2 teaspoon salt
  • a dash of cinnamon
  • 1/4 cup cashew milk (or canned coconut milk, full-fat)
  • 3 whole eggs
  • 2 egg whites
  • 1/4 cup coconut palm sugar
  • 3 -4 TBSP date sugar {note: recipe was revised to lower sugar; original had 1/2 cup coconut palm sugar plus 1/4 cup maple syrup}
  • 1  1/2-2  teaspoons vanilla extract {alcohol-free preferred}
  • 2 large very ripe bananas
  • 1/2 cup frozen organic blueberries


Preheat oven to 350 degrees. Grind up your chia and hemp seeds (I always buy flax pre-ground because it is useless other wise/doesn’t digest). Melt coconut oil plus about 1-2 TBSP extra to grease your muffin tins with. Place all of the dry ingredients into a bowl a whisk, set aside. Place 1/4 cup coconut oil, vanilla, sweeteners, and bananas in your stand mixer (or bowl with regular electric mixer) and whip the ingredients together. You want the bananas to be completely whipped. Slowly beat in the dry ingredients and alternate adding in milk. Add the egg whites and beat, then add one egg at a time, mixing thoroughly after each addition. Fold in the blueberries. Using a cookie scooper, evenly place the batter into mini muffin tins. Bake 9-12 minutes until they are finished (in my oven it took 12).

These freeze great for a quick, easy breakfast!



I am working on posting all of the instagram photos and more of my family’s food! Keep using the hashtag “#processedfreemarch on instagram and twitter! I appreciate the support and so does everyone following along looking for meal ideas!

Have a good one!

Namaste Winking smile


Things that are important:

As Ella climbs on me and kicks the keyboard I just want to share this link. I called my congressman this morning and asked that he have my back.

All you have to say is this:

“I am a constituent and asking representative ________to oppose biotech Rider section 735 in the continuing resolution of H.R. 933.”

Check out this article for more info and a link to find the phone number of your local rep. If you don’t want Monsanto to have any more power—this time SCARY power, act! It take 3 minutes! THANK YOU!

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  • Reply the delicate place (@misathemeb)

    well yum yum! though i have to say i have like none of these ingredients on hand right now lol. come make them for me please? x

    March 21, 2013 at 3:27 pm
    • Reply laury

      Done and done! I have some in the freezer now 😉

      March 21, 2013 at 3:31 pm
  • Reply Lisa

    Oh, these look amazing!!! I agree with you on the whole almond flour stuff. Just not my thing for those reasons.
    I love coconut flour, the only problem I have is that it really does badly in vegan baking and since I have an allergy to eggs/egg whites it doesn’t work out in my favor for the most part. Oh well!

    March 22, 2013 at 3:44 pm
    • Reply laury

      Thanks!! That’s a shame about the eggs! You eat perfectly healthy enough with good, healthy grains so you don’t need to worry about it 🙂

      March 22, 2013 at 6:55 pm
  • Reply Evelyn

    Would these count as a breakfast or a treat? I’m in desperate need of grab-and-go breakfasts. I work out in the morning before work and I need to be able to grab an already prepared breakfast.

    March 22, 2013 at 4:31 pm
    • Reply laury

      We eat these for breakfast!! I often cut the sugar down by replaced it with stevia. These are natural sweeteners and coconut palm sugar is supposed to be lower in glycemic index so I feel better about it. You could probably generally cut some of the sugar/maple syrup down if you use VERY ripe bananas 🙂

      March 22, 2013 at 6:57 pm
  • Reply PNS

    the muffins look great! can’t wait to try this recipe.

    March 27, 2013 at 4:44 pm
  • Reply Munchkin Meals 23 Months

    […] is a rotation of either muffins or waffles(<–made with blueberries or choc chips) with some plain full-fat Greek yogurt […]

    April 4, 2013 at 4:16 pm
  • Reply thehealthyapron

    Hey Laury–wasn’t sure if you knew this but grinding your own flaxseeds is best. I just use my coffee grinder–takes seconds. Pre-ground flax has actually already lost a ton of its nutrients. Also, it’s best to store in the fridge to keep fresh. 🙂

    April 4, 2013 at 9:00 pm
    • Reply laury

      Thanks for the reminder. I did but I don’t have a coffee grinder and my mini prep never grinds them enough. I always end up not digesting them properly if they aren’t ground down like they are when I buy them ground 🙁

      April 11, 2013 at 4:51 pm
  • Reply Paleo Lemon Poppyseed Muffins | Healthy Coconut Flour Breakfast Recipe - Elana's Pantry

    […] Grain-Free Nut-Free Blueberry Mini-Muffins from Laury at The Fitness Dish […]

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