These super delicious gluten-free and dairy-free blueberry muffins are the simplest muffins I have ever attempted. And the bonus is that they are lower in carbohydrates compared to regular wheat muffins. Coconut flour is always tricky to bake with, but it’s a gluten-free, high-fibre alternative that most people like to work with. This recipe calls for the tiniest amount of it for substance, and a good number of eggs to hold it all together. I like to call these muffins “dessert quiches” instead, because that’s kind of what their texture’s like. Soft, moist, eggy. But also sweet and solid – like a firm custard. I also use a little rice malt syrup in the recipe as a sweetener.
So, what is rice malt syrup anyway? Also known as brown rice syrup, RMS is versatile, vegan sweetener made from 100% organic brown rice. By culturing rice with enzymes, the starches begin to break down. It is then cooked until it becomes a viscous syrup. Once the process is complete, the final product consists of soluble complex carbohydrates, maltose and a small amount of glucose. RMS is a healthier option to other sweeteners as it is virtually free of fructose. This is important because other sweeteners like cane sugar, honey, maple syrup, agave and cane sugar (all containing 50% or more fructose) are faster releasing sugars, which can wreak havoc on blood sugar levels and cause insulin spikes.
Full of juicy blueberries that rise to the top of the batter during the baking process, you have to try these “dessert quiches” at least once. The recipe itself is ridiculously simple. All you have to do is throw all the ingredients into a high speed blender, blend for a few seconds, then pour the batter into muffin cups and decorate with blueberries. Bake at 200°C for 16 minutes and you’re done. Too easy!
Coconut Flour Blueberry Muffins
a gluten & dairy free recipe; adapted from The Wholesome Home’s recipe.
3 eggs, lightly beaten
3 tablespoons grapeseed oil
3 tablespoons rice malt syrup*
juice of 1 lemon
a pinch of sea salt
1/4 cup coconut flour
1/4 teaspoon baking powder
1/2 cup fresh blueberries
* I used Pureharvest’s Organic Rice Malt Syrup in this recipe. It is gluten, fructose & GMO free. You can use honey if you don’t have any RMS on hand.
- Preheat oven to 200°C and line a muffin pan with paper cases. This recipe will yield approximately 4 – 6 regular muffins.
- Blend all the ingredients except the blueberries in a high speed blender. The batter will be extremely runny.
- Pour batter into prepared muffin cups and sprinkle an equal amount of blueberries into each cup.
- Bake for about 16 minutes, or until the tops of the muffins start to turn a light golden.
- Remove tray from oven and leave muffins to stand for 5 minutes before transferring to a wire rack to cool. Best eaten warm and fresh, the day they are made.