Autumn is the perfect season for gluten free apple muffins. Those are so delicious that nobody will notice that they are vegan, paleo and AIP compliant.
Each time I eat one of those delicious and moist gluten free apple muffins, I struggle a lot resisting the temptation to eat more than one! Personnaly I think it is my best recipe so far.
Ingredients
- Fresh Apples
- Apple sauce : make sure to use unsweetened apple sauce
- Tigernut flour (or almond flour for those who are not on AIP nor nut free). If you don't know what tigernut flour is and want to learn more about it, you can read my article on it.
- Arrowroot : it is a starch. If you are not cassava intolerant, you can substitute it with tapioca starch (also called tapioca flour). Other possible substitutions, only if you are not on AIP nor Paleo diets: you can use potato starch or corn starch instead of arrowroot.
- Maple syrup : If you want to reduce the maple syrup quantity in this recipe, I suggest replacing it by same quantity of oil of your choice
- Apples : use sweet apples like Fuji or Gala
- Oil of your choice: I either use extra virgin olive oil or coconut oil
- Baking soda
- Lemon juice (or apple cider vinegar)
- Cinnamon
Can I make a loaf instead of muffins?
Yes! If you don't have a muffin pan or simply don't feel like having muffins, you can make this as a loaf instead of muffins. Just follow the instructions in the recipe card for the bread.
How to make these
In a large bowl, combine the tigernut flour, arrow root, baking soda and cinnamon. Stir.
In another large bowl, combine the apple sauce, maple syrup, lemon juice (or ACV) and olive oil . Mix until combined.
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!
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.
Can you freeze them?
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!
Other recipes you might like
If you are looking for more tigernut flour / almond flour recipes you can check the following recipes :
- Coconut free Banana bread (AIP, paleo, vegan)
- Carob zucchini bread (Coconut free, AIP, paleo)
- Fudgy brownies (Coconut free, AIP, paleo, vegan)
- Banana blueberry muffins (Coconut free, AIP, paleo)
- Zucchini and pesto muffins (AIP, paleo, vegan)
- Zucchini and tuna bread (Coconut free, AIP, paleo)
Gluten free apple muffins (vegan, paleo, AIP)
Ingredients
- 240 g unsweetened apple sauce
- 180 g apples (once peeled and seeds removed which makes about 2 apples)
- 150 g tigernut flour (if you are not on AIP nor nut free, you can use almond flour instead of tigernut flour)
- 50 g arrowroot (see notes below for substitutions)
- 2 tablespoon maple syrup (see notes if you want to reduce quantity)
- 60 ml oil (I either use extra virgin olive oil or coconut oil)
- 1 teaspoon ground cinnamon
- 1 tablespoon apple cider vinegar (or lemon juice)
- 1 teaspoon baking soda
Instructions
- Preheat oven to 360° F (180° C)
- In a large bowl, combine the tigernut flour, arrow root, baking soda and cinnamon. Stir.
- In another large bowl, combine the apple sauce, maple syrup, lemon juice (or ACV) and olive oil. Mix until combined.
- 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 (or a rectangular 4x8 inches baking tin if you are making a bread). Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
- Bake for about 20-25 minutes for the muffins (or about 35 minutes for the bread). 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 !
Cheryl
Can you clarify the maple syrup amount? The recipe lists one thing and the notes list an astronomical amount. I'm confused.
gohealthywithbea
Oops! I'm deeply sorry. It is now fixed. the right amount or maple syrup for this recipe is 2 Tbsp.
Sam
Great recipe! Both the texture and taste of these were amazing!
gohealthywithbea
Bonjour Sam. Thank you for taking the time to tell me this. I'm so happy to hear that you liked my recipe!!! ❤️❤️❤️
Kathryn Sanchez
Could pear be substituted for apple?
gohealthywithbea
Hello Kathryn. I'm afraid that pears might be too watery to replace apple in this recipe. If you can't or won't have apples you can try my banana blueberry muffin recipe which is pretty similar to this recipe. Or if you want a dessert with pears, you can try my pear and carob tart or my pear and chocolate tart.
Leslie Johnson
These look great! I'm wondering if you can use this recipe to make bread as well?
gohealthywithbea
Thank you for asking. I usually add the answer to this question to the recipe notes but apparently I forgot. 😔 Yes you can make this as a loaf instead of muffins. Just cook it 10 minutes more. I will update my recipe notes right this minute.
Carrie
These were just what I needed!! Thanks for sharing the recipe! I have troubles finding AIP recipes without ANY types of sugar and without gelatin. I took your suggestion of subbing the syrup for coconut oil and it's plenty sweet for someone who has to curb a sweet tooth with fruits that aren't high-glycemic. I have to avoid cinnamon, so I used a few shakes of mace (because I learned a little goes a long way with that).
I should probably check out your other recipes to see if they fit my sensitivities+AIP combo. I'll be making this on a regular basis though. Thanks again!
gohealthywithbea
Bonjour Carrie! Thank you so much for taking the time to leave such a nice comment! ❤️❤️❤️ I'm glad that you love this recipe! It's one of my own favorites. And yes, all my baking recipes are gelatin free because in French cuisine we use gelatin in patés. So I can't bring myself to use it in sweet baking. I hope that you will find other recipes on my blog that fit your sensitivities. Do not hesitate to reach out if you need any help finding what you're looking for.
Mary
I recently developed histamine issues and react to just about everything now. Finding snacks have been a real challenge. Thanks so much for this recipe!!! Turned out great. Please create more like these ❤️
gohealthywithbea
Bonjour Mary. Thank you so much for sharing that you enjoyed them! That makes me so happy!!!❤️❤️