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  • Writer's pictureAmy Slater

Almond Maple Muffins with Oat Flour (Gluten Free)

We are experimenting with some egg-free recipes this month. The boys really like my muffins so I thought we would shoot for a new recipe without eggs. It came out really well. I have frozen and reheated these muffins and they thaw nicely without any changes or inconsistency. Muffins are tricky because technically it is just a little cake. Even if it is gluten-free and free of refined sugar, it is still a muffin. So, we consider them a treat in my house. It is interesting though… the kids love them and get excited when I put them into their lunches or serve them as a morning snack while I work out. But, they don’t ask for more and more.

I have been researching the neuro-regulation of appetite and how it is affected by highly palatable foods. I started this when I noticed more and more chocolate requests after incorporating the enjoy life mini chocolate chips into muffins, bars, and cookies. The kids started regularly asking for treats, specifically chocolate. Now, this did not happen with the 90% chocolate I had been giving them. That added sugar, small as it was, flipped a switch that connected them to that food reward. Isn’t that interesting!!

These muffins are sweetened by overripe bananas and honey. The honey is still an added sweetener, but I consider it to be less stimulating than the chocolate. You can make it without the honey and add 1/2 more medium banana. Don’t forget to leave the honey out for vegan. It passes four little taste testers… now let me know what you think!

Makes: 24 muffins


4 flax eggs (1 flax egg = 1 Tbsp ground flax seeds mixed with 2.5 Tbsp water)

6 medium ripe bananas

3 Tbsp honey or 1/2 more overripe banana

1/2 cup full fat coconut milk

2 tsp baking powder

2 Tbsp cinnamon

1 tsp cloves

2 cups ground almond meal

1 1/4 cup oat flour


  1. Preheat the oven to 350 degrees.

  2. Line your muffin tins with parchment muffin liners.

  3. In a small bowl, combine flax and meal, and water, let it rest for a few minutes.

  4. Mash bananas in a large bowl and mix in honey (or extra banana), baking powder, coconut milk, cinnamon, and cloves.

  5. Grind gluten-free oats in your Vitamix or high-speed blender until it becomes flour and add to the wet ingredients.

  6. Next, grind your almonds into a meal and add 2 measuring cups to the rest of the batter.

  7. Taste for sweetness. If you prefer a sweeter muffin or have a transitioning child away from traditional muffins, add scant more honey or even cinnamon.

  8. Fill muffin tins 3/4 full and bake for 35 minutes or until they become firm to the touch.

These muffins serve well with breakfast, lunch, or dinner! They are a big treat and usually have happy smiles when they show up with a plate.

They also serve well as a satisfying snack while running errands. I am so happy to say that when cut up into smaller bite-size pieces, there are few crumbs! Yay! As all moms know, there is nothing more important than a low-crumbing snack in the car!

Let me know how they turn out for your littles!

P.S. Don’t forget to check out Thrive Market for the best prices on the ingredient staples you need to create these recipes. A lot of people shy away from whole foods claiming the cost is so much higher than shopping at a conventional grocery store with lower quality ingredients. I would argue strongly just the opposite. Consider all of the health savings, your increased productivity, and the well-being of you and your children. Compare that cost, which is priceless to the cost of packaged food.

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