Lower-Carb and Gluten-Free Blueberry Coconut Recipe

Two rasberry muffins on plate, by bowl of cereal (focus on muffins)
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Total Time 31 min
Prep 15 min, Cook 16 min
Yield 6 muffins (151 calories each)

Blueberry muffins are a breakfast staple and these are healthier because they use less sugar and swap butter for creamy, heart-healthy avocado. These muffins can be made with blueberry or raspberries. They are made with coconut flour, which has a fairly mild coconut taste and makes these muffins lower-carb compared to using traditional flour. The moisture in coconut flour can vary, so adding water as needed is an interesting step you will take to make this recipe a success.

Ingredients

  • 3 large eggs (room temperature - important)
  • 1/3 cup coconut flour
  • 1 ripe avocado​​, mashed
  • ½ teaspoon vanilla extract
  • ¼ teaspoon salt
  • 4 tablespoons maple syrup
  • ½ teaspoon baking powder
  • Between about 2 and 6 Tablespoons water (see below)
  • ½ cup ​blueberries or raspberries

Preparation

1. Heat your oven to 375F. Prepare the muffin pan with a generous amount of non-stick spray. If you are using cupcake liners or silicone muffin cups you still will need to grease them. This recipe makes six "regular"-sized muffins. 

2. Whisk or beat the eggs until the whites and yolks are well-mixed. Add the avocado gradually a spoonful at a time while continuing to whisk.

3. Add the salt and vanilla into the mix until combined.

 

4. Add maple syrup to the mixture and whisk to combine.

5. Mix the remaining dry ingredients -- coconut flour and baking soda.

6. Mix the dry and wet ingredients together. Now you will whisk in the water, one tablespoon at a time. The coconut flour will absorb the liquid from the wet ingredients. You want to get it to a consistency that will hold up the berries, but not be too thick. I usually end up using about 4 tablespoons of water, because brands of coconut flour vary.

7. Gently mix in the berries and divide among 6 muffin cups. Bake for about 15 to 18 minutes, or until just turning golden on top. You will need less time if you're using individual silicone muffin cups.

8. Cool at least 30 minutes on a cooling rack. Serve warm.

Ingredient Substitutions and Cooking Tips

Of course, you could use other fruit, but these muffins have berries because they are low in sugar, but high in nutritional value (Berries: Superfood).

This Fruit List offers up other fruits have are not as high in sugar as typical fruits used in muffins, such as apples. 

Don't have coconut flour in the pantry? Try these basic muffins made with almond meal, which can be made into raspberry, blueberry or other fruit-flavored muffins.

Storing muffins is somewhat of an art.

Muffins can be stored at room temperature for two days covered with a towel on a wire rack. However, to maintain their level of moisture and avoid them from getting too soft, they should be kept in an airtight container surrounded by paper towels for up to 4 days. If they are wrapped individually in plastic wrap or foil they may get mushy.

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