Have you tried coconut flour for baking? It’s an excellent, high fiber option instead of white flour. I made these blueberry coconut flour muffins recently, and they were so good I had to share the recipe.
Coconut flour can be somewhat tricky because it tends to dry out baked goods, so you need to compensate with enough milk (cow or otherwise), butter/coconut oil, and eggs.
I love coconut flour because it’s grain free, gluten free, and relatively high in protein & fiber. Also, it’s tasty! These muffins won’t spike blood sugar or make you sluggish after you eat them like whole wheat or white flour muffins. Give coconut flour a try. It’s great to thicken up sauces, and I sometimes put it in smoothies.
Blueberry Coconut Flour Muffins
- 3 eggs (pastured)
- 2 tablespoons melted butter, grass-fed, OR virgin coconut oil, melted
- 2 tablespoons coconut milk
- 2-3 tablespoons raw honey or grade B maple syrup
- 6-8 ounces organic fresh or frozen blueberries
- ¼ teaspoon sea salt
- ¼ teaspoon vanilla
- ¼ cup + 1 heaping Tbsp coconut flour
- ¼ teaspoon baking powder
- Preheat oven to 400 and grease or place muffin liners in tin.
- Blend together eggs; melted butter or coconut oil; coconut milk; honey or maple syrup; salt, and vanilla.
- Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Carefully fold blueberries into batter.
- Pour batter into muffin cups. Bake at 400 degrees for about 20 minutes (start checking at 15).
- Good with organic, grass fed butter or almond butter. You could also use other fruit or add nuts.
Please share and +1!
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
Those look way better than the ones I baked! I’ll have to try again with this perfected recipe 🙂
Also- on a whim I tried to make coconut flour crepes (like the chickpea ones)- it didn’t work.
Xo
Man! I do not know why I do this to myself! This is absolute torture looking at these fine recipes and pictures.
Jen, it took a while for me to get these exactly right, but they’re easy and yummy. Here is a great coconut flour pancake recipe that’s good like the crepes:
Ingredients
• 4 eggs, room temperature
• 1 cup milk (raw cow’s or coconut both work)
• 2 teaspoons vanilla extract
• 1 tablespoon honey or xylitol or a pinch of stevia
• 1/2 cup coconut flour
• 1 teaspoon baking soda
• 1/2 teaspoon sea salt
• coconut oil or butter for frying
Directions
1. Preheat griddle over medium-low heat. In a small bowl beat eggs until frothy, about two minutes. Mix in milk, vanilla, and honey or stevia.
2. In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together. Stir wet mixture into dry until coconut flour is incorporated.
3. Grease pan with butter or coconut oil. Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
4. Serve hot with butter, coconut oil, honey, syrup, or fruit.
these are in my oven right now and they smell delicious!!! they dont look too bad either (although i must say i really dont care about appearance). cant wait to try one! thank you for the recipe!
thanks for this recipe – am making them tomorrow – my daughter just asked again this week for blueberry muffins and i have coconut flour i want to try using so this sounds perfect
I just baked these muffins and mine were a bit gritty… it wasn’t a smooth/fluffy texture you usually have with wheat based muffins.
Do you have any suggestions to fix this?? Would sifting the coconut flour before adding it with the wet ingredients help?
It may not be as fluffy as wheat-based products. The gluten makes them tender. Sifting all the dry ingredients would help, yes, and using honey vs a granulated sugar like xylitol or coconut palm sugar would make them smoother too. That’s my best guess– I’m not a master baker! 🙂
I am confused does coconut in flour itself taste sweet. And is it a nut product. Does these receipt has a coconut taste at the which I am not to found of.
Definite need something different for breakfast my daughter and myself can’t digest oatmeal and white bread toast for breakfast(love) but I am tier of eating baking and eggs every morning and we feel fine with that. but always have to take a laxative second day of eating a half bowl of meal to get relief. My daughter get shortness of breath or walking short distance room to room is difficult that last for most of the day. She also is a tracheostomy little person short abdomen, 3’10” adult. We only try twice a month. Sorry for going off track appreciation the added help, I just don’t think I would like the taste of coconut every day.
Hi Carol, the muffins do not have a strong coconut flavor but do have a hint of coconut bc they are made with coconut flour, and are naturally a bit sweet. Coconut is not a true nut. You can find additional breakfast ideas here: https://www.maryvancenc.com/breakfast-what-to-eat-what-to-ditch/