Gluten-Free Maple Muffins (Only 150 Calories)

Healthy muffins are an excellent breakfast or snack to have on hand…especially when they are as tasty as these! Instead of regular white flour, I used coconut flour which is very high in fiber and lower in starchy carbohydrates. Coconut flour is 38% fibre and 18% protein. When using coconut flour, it absorbs a lot of fluid so there is plenty of wet ingredients to maintain the moisture due its high fiber content. I also used chia seed eggs but you can happily use regular eggs if you’d like. With the combination of the chia seed eggs and coconut flour, this will certainly boost your fiber intake.




  • 3 chia eggs (2 tbsp chia seeds in 1 cup + 2 tbsp water) OR 5 organic eggs
  • ½ cup (75 g) coconut flour
  • 1 cup (250 g) homemade apple sauce
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • Pinch of sea salt
  • 4 tbsp maple syrup
  • 2 tsp vanilla extra
  • 1/3 cup (80 ml) coconut oil
  • ½ cup (65 g) chopped walnuts
  • 4 tbsp dried blueberries


  1. Preheat the oven to 250 F (180 C).
  2. Grind the chia seeds into a meal then add the water and let sit for a few minutes (skip if using eggs).
  3. Blend the coconut flour, baking soda, cinnamon, sea salt, maple sugar until mixed well.
  4. Then add in the chia eggs (or regular eggs), vanilla and oil. If using honey or maple syrup instead of the maple sugar add this in now. Blend well.
  5. Fold in the walnuts and blueberries.
  6. Use muffin or cupcake cups in a muffin tray, fill each muffin cup up and cook in the oven for 30-35 mins or until a knife comes out clean.
  7. Leave to cool on cake rack. They may be crumbly but they will firm up as they cool.
  8. Store in an airtight container in the fridge. You can freeze these also.

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Servings: 12

Serving Size: 1


  • Chia seeds – eggs, flaxseed meal
  • Coconut flour – almond flour, hazelnut meal, macadamia flour, or any gluten free flours
  • Maple sugar – maple syrup, Honey, Rice Malt
  • Coconut oil – macadamia oil
  • Walnuts – pecans, hazelnuts
  • Blueberries – sultanas, currants, cranberries, raisins

Calories: 150

Fat: 10g

Trans Fat: 6g

Cholesterol: 0mg

Sodium: 80mg

Carbohydrates: 13g

Fiber: 4g

Sugars: 7g

Protein: 2g