Grain-Free Blueberry Muffins make the perfect grab and go healthy breakfast. Easy recipe that’s also paleo, vegetarian and DELICIOUS.
Happy New Year! I’m not here to sell you any fad cleanse or detox, no products or supplements to push with a promised miracle, nor will I try to convince you to subscribe to a rigid set of principles if you want to get your health in order. Vibrant good health is possible for everyone…one day, one meal, one snack, one choice at a time. No magic, but it doesn’t have to be difficult.
Stay calm and make a plan!
If you want to have wholesome choices available to you, then you have to plan and prep…especially for those times that you know will be busy. Breakfast and afternoon snacks seem to be particularly difficult times to manage. Grain-free blueberry muffins are just the answer you’ve been looking for.
Grain-free Blueberry Muffins to the rescue!
Grain-free blueberry muffins are simple to make. Throw everything into a blender or food processor, mix in some blueberries, fill muffin tins and bake. Bam. Done. This is a simple recipe that you can even make after dinner on a week-night to be sure everyone has something healthy to start the following day. Golden Chia pudding is another great option if you’re looking for a healthy a quick make ahead breakfast idea.
Adding grain-free blueberry muffins to your weekly meal prep is an awesome idea. If you make a double batch, you may have some left to freeze. These healthy muffins can go straight from the freezer into a lunch box, backpack, sports bag or brief case. What a welcome treat just when energy is starting to wane. A much better choice than the vending machine.
Anatomy of a healthy recipe:
What makes a recipe healthy? For me, the answer can be found in the ingredient list. Adequate amounts of protein, fiber and healthy fats are a must for satiety. The last thing I want is to eat something and then be hungry 30 minutes later…a sure recipe for mindless snacking!
Vitamins and minerals are certainly a plus…IF they occur naturally in a food. I’m not interested in foods that have been stripped of their natural nutrients and then fortified to make them sound better on a nutrition label. I want the real deal in my food!
Almond Flour for Gluten-Free Baking
I like baking with almond flour because it contains protein and fiber plus a good amount of Vitamin E—a powerful antioxidant. Not only that but it’s naturally gluten-free. Almond flour is not a great 1:1 sub for regular flour though, most recipes need to be adapted. I’ve done the tinkering for you in this recipe, so you’re all set!
Something else I look for in a recipe is refined sugar—something I DON’T like to see. Manufacturers are sneaky and list all kinds of other ingredients like “organic cane juice” or “brown rice syrup” to hide the fact that their processed food is loaded with sugar. Sometimes it’s obvious, like when you see “brown sugar” or now most people are educated and know that “corn syrup” in every variety is sugar at its worst.
The best way to control the amount and type of sugar you are eating is to learn to cook and take the time to make food yourself. On your terms. When it’s convenient for YOU. Grain-free blueberry muffins call for 2-3 Tablespoons of pure maple syrup…about 1 teaspoon per muffin. Just enough to make it tasty, but not enough to spike your blood sugar.
A simple recipe for grain-free blueberry muffins is just the trick to have up your sleeve right now. Don’t you just love an easy grab and go breakfast or snack that you know is nutritious and delicious? It’s not magic, but an easy answer to your quest for healthy in a busy world.
- 3 ripe bananas
- 3 large eggs
- ¼ cup apple sauce
- 2-3 Tablespoons maple syrup
- 2 cups almond flour
- ¼ cup arrowroot powder
- ¼ cup ground flax seeds
- 2 teaspoons baking soda
- 1 ½ teaspoons cinnamon
- ½ teaspoon coarse sea salt
- 1 cup blueberries, fresh or frozen
- Preheat oven to 350 and line muffin tins with unbleached liners.
- Break bananas into pieces and place them along with all other ingredients--except blueberries--into food processor or high-speed blender. Process until smooth and banana is fully incorporated.
- Fold blueberries into batter by hand.
- Scoop batter into prepared tin. Recipe will make 12 muffins, so divide batter evenly amongst them.
- Bake for 30 minutes. Let muffins cool for 20 minutes.
- Muffins will stay fresh for 5 days on the counter in a container, or up to 3 months in the freezer.
Serving Size1 muffin
Amount Per Serving Calories 190Total Fat 12gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 10gCholesterol 47mgSodium 318mgCarbohydrates 18gFiber 4gSugar 9gProtein 6g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.