Grain-Free Blueberry Muffin Top Recipe

As you may already know, I have been gluten-free for about 25 years. For me, a small change in habit turned out to be life changing. When I first started, very few people were eliminating wheat gluten from their diets and it took a real leap of faith to take the plunge. Recently I’ve been experimenting with not only being gluten-free, but seeing if I can go totally grain-free. Once again a real leap of faith. My efforts have not been 100% perfect, but it is becoming easier as I go along. When I am out I do my best to be grain-free, but always remain gluten-free no matter what. 

Ahh... blueberry season. I don’t know about you, but I wait all year for these little miracles of nature to be in their peak of flavor and ripeness. One cup of fresh blueberries only has 84 calories, zero fat, 4 grams fiber, 15 grams sugar, and 1 gram protein. This amazing berry is a very good source of Vitamin C, Vitamin K and Manganese. 

Let’s be honest, the top of the muffin is the best part. Good for breakfast, a snack, lunch or dinner, blueberries are the star of this anytime meal you can hold in your hand. Packed with good protein, fat and fiber, these little berries pair nicely with a salad or herb tea or by themselves. This recipe tastes delicious hot out of the oven and equally good kept overnight in the refrigerator. When my sons are here only one or two muffin tops make it to the next day. This recipe uses eggs and a small amount of real maple syrup. The total sugar count per muffin top depends on how big you make them. Fifteen per recipe will be about 10 grams total sugar per serving, for twelve around 12 grams sugar per serving — less than a medium sized apple. Keep in mind that in addition to the natural sugar you also get tons of fiber, protein, and good fat. Real nutrition your body knows how to handle. I believe fat doesn’t make you fat, rather sugar makes you fat. I don’t count calories, instead I look at the total nutritional profile. When our body gets the good nutrition it needs, it will not crave empty calories which are what pack on the pounds and make us sick. 

Compared to a traditional commercially prepared 4 ounce muffin which contains on average around 27 grams sugar along with wheat, gluten, hydrogenated oils, little or no fiber, and GMO ingredients — these muffin tops are looking pretty darn good. When food is extremely dense and filling, it will stop craving in its tracks. 

I am going to start by giving you the basic all-purpose grain-free flour mix. The Blueberry Muffin Top recipe will follow. 



. 6 cups finely ground almond meal

. 1-1/2 cups golden flax meal

. 1/2 cup coconut flour

. 1 tablespoon aluminum-free baking soda (not baking powder)

. 1 tablespoon vitamin C crystals

Mix and keep in an air tight glass container in the refrigerator. This recipe makes enough for 8 cups flour. When kept in the refrigerator or frozen, the mix can last for quite a while. 


Some nutrition facts about the ingredients:

Almond Meal — One cup of almond meal contains: 12 grams dietary fiber; 20 grams protein; 25% RDA absorbable calcium; 20% RDA iron. Almond meal is very low in Cholesterol and Sodium. In addition it is also a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E.

Flaxseeds — In addition to high amounts of omega-3, flaxseeds also contain omega-6 and omega-9 fatty acids, potassium, lecithin, B vitamins, fiber, protein, magnesium, and zinc.  Flaxseeds provide almost 50% more omega-3 fatty acids than a typical fish oil supplement. Because of its high vitamin, mineral, and fatty acid content, flaxseed can be considered a super food. Since omega-3’s are considered an anti-inflammatory, and inflammation is the main cause of most health problems today,  including flaxseeds in your daily diet may go a long way in reducing inflammation in organs and joints. 

Coconut flour — One half cup contains: 38 grams fiber; 18 grams protein. Coconuts contain an important saturated fatty acid, lauric acid. Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.

Baking Soda and Vitamin C Crystals — Baking soda is very alkaline and vitamin C is very acid, when you mix the two together you get a baking powder that is non-toxic and safe for most individuals. Because they are dry ingredients, they will not activate until you add liquid. 



Preheat oven 350°, oil cookie sheet or you may line the cookie sheet with oiled parchment paper or a muffin top baking pan.  Recipe makes 12 large or 15 average sized muffin tops. 

. 4 cups flour mix (see above)

. Zest from one organic lemon

. 1 pint fresh or 2 cups frozen organic blueberries

. 1/2 teaspoon sea salt

Mix above ingredients together in a large bowl and set aside. 

. 1-1/2 cups unsweetened organic apple sauce

. 4 pasture raised eggs

. 1/4 cup almond oil

. 1/3 cup real maple syrup

. 1 teaspoon alcohol-free real vanilla

. 1 teaspoon dry or liquid stevia

. 1 lemon seeded and juiced (zest first, then juice)

Combine all liquid ingredients in a bowl and whisk until frothy. 

Incorporate the mixed liquid ingredients into the bowl with the mixed dry ingredients. Using a spoon gently stir until evenly moist, while being careful to keep the blueberries intact. The batter will be thick and dense. Using two large spoons scoop approximately 1/2 cup (for 15) with one spoon and scrape onto cookie sheet with the other. If making 12, scoop a more generous 1/2 cup. The muffin tops will not change shape. Whatever the shape raw is how they will look when baked (only golden brown and fragrant).

Bake in your preheated oven for 18 minutes or until toothpick comes out dry. Tops should be lightly brown, don’t overbake.

Monica Pallares