For those following a paleo diet, finding delicious and compliant baked goods can sometimes be a challenge. However, with a few simple ingredient swaps, it's entirely possible to enjoy a delightful array of muffins that align with paleo principles. This article explores a variety of paleo muffin recipes, from fruit-filled options to those reminiscent of classic comfort foods, all while adhering to the guidelines of the paleo diet.
Understanding the Paleo Diet for Baking
The paleo diet centers around consuming foods that our hunter-gatherer ancestors would have eaten. This typically includes meats, fish, vegetables, fruits, nuts, and seeds. Excluded are grains, legumes, dairy, and refined sugars. In baking, this means swapping traditional ingredients like wheat flour for almond flour or coconut flour, and refined sugar for natural sweeteners like maple syrup or honey.
Key Ingredients in Paleo Muffins
- Almond Flour: A staple in paleo baking, almond flour provides a slightly nutty flavor and a tender crumb. It's important to use a "super-fine" almond flour for the best texture. Almond flour cannot be substituted for another flour.
- Coconut Flour: Another popular choice, coconut flour is highly absorbent and adds a subtle sweetness.
- Tapioca Flour: Tapioca flour helps to create a nice stretch and chewiness in muffins. Arrowroot powder can be used, but tapioca flour is generally preferred.
- Coconut Oil: Used as a replacement for butter or vegetable oil, coconut oil adds moisture and a hint of coconut flavor. Melt the coconut oil in a small pan over medium heat.
- Natural Sweeteners: Maple syrup, honey, and dates are commonly used to sweeten paleo muffins. When using honey as a substitute for maple syrup, be aware that it may result in a denser muffin.
- Eggs: Eggs act as a binder and add moisture to the muffins.
- Fruits and Vegetables: Bananas, blueberries, carrots, and apples are excellent additions for flavor, moisture, and nutrients.
- Nuts and Seeds: Walnuts, pecans, and shredded coconut add texture and healthy fats.
Paleo Morning Glory Muffins
Morning Glory muffins are a beloved classic, and they can easily be adapted to fit a paleo lifestyle. These muffins are packed with fruits, vegetables, and nuts, making them a nutritious and satisfying breakfast or snack.
Key Ingredients:
- Grated carrots and apples (squeeze out excess water)
- Pecans
- Coconut
- Golden raisins
- Eggs
- Avocado oil
- Maple syrup
- Vanilla
Instructions:
- Preheat the oven to 350°F (175°C) and line a muffin pan with parchment liners.
- Mix together the dry ingredients.
- Add the grated carrots/apple, pecans, coconut, and golden raisins.
- Mix just to combine, then add the wet ingredients and mix again just to combine.
- Evenly portion the batter out into the muffin cups.
- Bake for 23-28 minutes, until golden brown on top and set in the center.
- Allow the muffin pan to cool on a wire rack for 10 minutes, then carefully remove the muffins from the pan (in their liners) and continue to cool to room temperature.
- Store muffins at room temperature for the first day (loosely covered) then in the refrigerator for up to 5 days.
These muffins freeze well and can be gently reheated. A little honey and butter doesn’t go amiss!
Paleo Banana Bread Muffins
These muffins offer a healthy twist on the classic banana bread, made without added sugar, oil, or dairy.
Read also: Paleo Granola Recipes
Key Ingredients:
- Ripe bananas (the riper, the better)
- Almond flour
- Almond butter
- Eggs
- Spices (cinnamon, nutmeg)
- Chocolate chips (organic, all-natural)
Instructions:
- Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
- Mix the ingredients together in a bowl.
- Spoon the batter into the muffin tin.
- Bake until perfectly fluffy.
- Let cool on wire rack after ten minutes in tin.
These muffins are perfect for meal prep and freeze well.
Paleo Blueberry Muffins
A quintessential muffin flavor, blueberry muffins can be made paleo-friendly with a few simple substitutions. These muffins are gluten-free, dairy-free, and refined sugar-free.
Key Ingredients:
- Almond flour
- Coconut flour
- Tapioca flour
- Maple syrup or honey
- Almond butter or any nut/seed butter
- Fresh or frozen blueberries (thaw and drain frozen blueberries, then toss with almond flour)
Instructions:
- Preheat oven to 375 degrees F. Grease a standard 12-cup muffin tin, set aside.
- In a small bowl combine coconut flour, almond flour, baking powder, baking soda, salt and cinnamon). Set aside.
- In a large, glass mixing bowl melt together coconut oil and almond butter (for about 1 minute on high), stir until combined.
- Add mashed banana, maple syrup and vanilla extract and mix.
- Add eggs and stir until smooth.
- Add dry ingredients to wet ingredients and mix until completely combined.
- Gently fold in blueberries
- Pour about ¼ cup of batter into each muffin well (so it’s about ¾ of the way full).
- Bake in preheated oven for 20-25 minutes or until the tops are set, golden brown, and a toothpick inserted in the center comes out clean.
- Let cool in the pan for 5 minutes before gently removing each muffin from its well and transfer them to a wire rack to cool.
- Enjoy!
Store in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 2 months.
Paleo Cinnamon Roll Muffins
For a treat that tastes like a cinnamon roll without all the fuss, these muffins are a great option. They are gluten-free, dairy-free, and can be made with nut-free options.
Key Ingredients:
- Almond flour
- Tapioca flour
- Coconut sugar
- Almond milk (or coconut milk for nut-free)
- Extra light tasting olive oil
- Cinnamon
Instructions:
- Preheat oven to 350 degrees F.
- In a small bowl, combine 1/2 cup almond milk with 1/2 tablespoon lemon juice. Set aside while you combine other ingredients. This creates a faux "buttermilk".
- In a medium mixing bowl, combine dry muffin ingredients (almond flour through salt, not the cinnamon topping).
- In a small mixing bowl, combine oil, vanilla, syrup, and egg, whisking to combine.
- Add wet ingredients and the almond milk/lemon mixture to the dry ingredients. Stir gently, just until combined (overmixing your muffins will make them flat and dense!).
- Prepare your muffin tin with 12 muffin wrappers or spray with cooking oil to prevent sticking.
- Scoop one heaping tablespoon of batter into each prepared muffin cup. Sprinkle each with 1 teaspoon of the cinnamon topping. Then layer another heaping tablespoon of batter on top of the cinnamon topping in each muffin cup. Finish with one more layer of 1 teaspoon cinnamon topping on top. (Layers should go batter, cinnamon topping, batter, cinnamon topping).
- Bake for 20-22 minutes, until tops of the muffins bounce back when touched.
- Cool on cooling rack for 5 minutes, then enjoy!
Tips for Baking Paleo Muffins
- Don't Overmix: Overmixing can lead to flat and dense muffins. Mix the wet and dry ingredients until just combined.
- Use Quality Ingredients: Opt for high-quality almond flour, coconut oil, and other ingredients for the best flavor and texture.
- Adjust Sweetness to Taste: Paleo muffins are typically less sweet than traditional muffins. Adjust the amount of natural sweetener to suit your preferences.
- Storage: Store muffins at room temperature for the first day (loosely covered) then in the refrigerator for up to 5 days.
- Freezing: Paleo muffins freeze well. Allow them to cool completely before placing them in an airtight container and freezing for up to 2 months. Reheat in the microwave for 30-60 seconds per muffin.
- Prevent Soggy Muffins: Paleo baked goods can get soggy. To prevent this, store muffins loosely covered to allow air circulation and prevent moisture from being trapped.
Read also: Paleo Diet Delivered: What You Need to Know
Read also: Paleo Mayonnaise Recipe