Apple cinnamon muffins (Coconut free, AIP, paleo)

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Autumn is the perfect season for apple cinnamon muffins. Those are absolutely delicious with a nice cup of green tea.

About substitutions

This recipe uses tigernut flour (or almond flour for those who are not on AIP). If you are on AIP and still in the elimination phase, unfortunately there are no possible substitution for the tigernut flour. Why? Because all the other AIP compliant flours have very different texture and they all need their own amount of liquid. So it is not possible to replace the tigernut flour with another flour without altering the entire recipe.

On the other hand, if you are not on AIP nor nut intolerant you can subsitute almond flour for tigernut flour on a 1:1 basis. And if you are looking for more tigernut/almond flour recipes you can check the following recipes :

If you don’t have a muffin pan or simply don’t fell like having muffins, you can make this as a loaf instead of muffins.

Can you freeze these?

Yes! They freeze extremely well. Which is so convenient!! So nice to have a delicious snack or dessert that is ready to be eaten in the freezer (ok just need to be defrost). About defreezing one of these delicious muffins, you can either take it out of the freezer a few hours ahead or pop it in the microwave oven (if you still have one, like me, and yes I know that they are very controversial health wise but nobody’s perfect lol) for 1 minute or pop it in the oven for a few minutes.

Please let me know if you try this recipe by leaving a comment or by tagging me on Instagram or whatever : I’m always happy to have your feedback. And do not hesitate to share this recipe!

Apple cinnamon muffins (Coconut free, AIP, paleo)

4 from 19 votes
Recipe by – Course: Breakfast, DessertCuisine: AmericanDifficulty: Easy


Prep time


Cooking time




  • 1 cup + 1/3 cup (150 g) tigernut flour (if you are not on AIP nor nut intolerant, you can use almond flour instead of tigernut flour)

  • 1/4 cup + 1Tbsp (50g) arrowroot (see notes below for substitutions)

  • 1 cup (240 g) unsweetened apple sauce

  • 1.5 cups (180g) apple (once peeled and seeds removed which makes about 2 apples)

  • 2 Tbsp maple syrup (See notes if you want to reduce quantity)

  • 1 tsp baking soda

  • 1 Tbsp lemon juice (or apple cider vinegar)

  • 1 tsp cinnamon (see notes for other spices options)

  • 1/4 cup (60 ml) oil of your choice (extra virgin olive oil, coconut oil…)


  • Preheat oven to 360° F (180° C)
  • In a large bowl, combine the apple sauce, maple syrup, lemon juice (or ACV) and olive oil . Mix until combined.
  • In another large bowl, combine the tigernut flour, arrow root, baking soda and cinnamon. Stir.
  • Peel and cut the apples in small pieces.
  • Add the wet ingredients to the dry and mix until well combined. Then add the apple pieces and mix again.
  • Line or lightly oil a muffin pan. Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
  • Bake for about 20-25 minutes. To make sure that they are cooked, insert a thin bladed knife into the centre of one muffin, the knife should come out clean. And voilà! Let them cool down before removing them from the pan.
    Bon appétit !


  • If you are not cassava intolerant and don’t have any arrowroot you can substitute it with tapioca starch/ flour which is also AIP and paleo compliant. If you are not on AIP nor Paleo diets you can use potato starch or corn starch instead of arrowroot.
  • If you want to reduce the maple syrup quantity, I suggest replacing it by same quantity of oil.
  • Cinnamon is high in histamine so if you are looking for other spices options to replace cinnamon I suggest a pinch of ginger (no more than 1/8 tsp) or 1tsp of vanilla.

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