Surprisingly Delicious Nut-free, Gluten-free, Sugar-free Muffins for a Kid-Friendly Birthday Treat

Chow on 10.27.12
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Photo Credit: Stephanie Vuolo

When navigating food allergies, it can be a challenge to find a single school birthday treat everyone can enjoy. I've been stressed about what to bring for my daughter's preschool birthday celebration. I am especially nervous that her classmates are not going to like the snack because it will be different than what the other kids bring.

My daughter has never eaten any grains (wheat, rice, oats, barley, etc.) and she has rarely had any refined sugar. This makes it a challenge to present a birthday treat that other kids, who are used to conventional desserts, will enjoy. To make it slightly more challenging, the preschool is nut-free and my best sweet treats are made with almond flour.

I debated making a cookie, but didn't want to decorate them with colored sugar or a sweet glaze. Regardless of the occasion, I am not comfortable pumping toddlers full of large amounts of sugar at 10:30 in the morning. I finally decided to make my daughter's favorite muffins, which are made with coconut flour.

Coconut flour, which doesn't even taste like coconut, can be readily found in most supermarkets. It is high in fiber and gluten-free. The flour is much denser than wheat flour and absorbs a lot more liquid. We call them muffins because they taste great without frosting, and they are really moist. If you must frost them, leave out the blueberries and frost with your favorite topping.

Stress-Free Coconut Muffins


3 eggs
3 tablespoons maple syrup
2 tablespoons melted coconut oil or butter
2 tablespoons coconut milk (or any other milk)
1/4 teaspoon salt
1/2 teaspoon vanilla
1/4 cup of coconut flour
1/4 teaspoon baking powder
1/2 cup fresh or frozen blueberries

1. Whisk together eggs, maple syrup, coconut oil, coconut milk, vanilla, and salt until well incorporated.
2. Slowly add coconut flour and baking powder while stirring with a rubber spatula until the coconut flour is well blended. The batter should be lump free.
3. Add 6 paper baking cups into a muffin tin.
4. Pour the batter equally into the paper cup liners.
5. Bake in a preheated 400 degree oven for about 15 min. Makes 6 muffins.

This recipe is adapted from Cooking With Coconut Flour by Bruce Fife, N.D.

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