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    Home » Gluten dairy and egg free

    Gluten free apple muffins (vegan, paleo, AIP)

    Published: Nov 6, 2020 · Updated: Sep 10, 2021 by gohealthywithbea | This post may contain affiliate links | 20 Comments

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    apple muffins and apples on 2 different pictures with a text overlay in the middle

    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.

    3 apple cinnamon muffins and an apple on a white sheet

    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.

    all the dry ingredients mixed in a large bowl with a spoon

    In another large bowl, combine the apple sauce, maple syrup, lemon juice (or ACV) and olive oil . Mix until combined.

    all the wet ingredients mixed in a large bowl with a spoon

    Peel and cut the apples in small pieces.

    apples cut in small pieces

    Add the wet ingredients to the dry and mix until well combined. Then add the apple pieces and mix again.

    batter in a large bowl

    Line or lightly oil a muffin pan. Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.

    batter in a muffin tin

    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)
    3 apple cinnamon muffins on a with sheet and an apple

    Gluten free apple muffins (vegan, paleo, AIP)

    gohealthywithbea
    Delicious and moist apple muffins that are super easy to make!
    4.89 from 9 votes
    Print Recipe Pin Recipe
    AIP recipe icon
    Coconut free recipe icon
    Dairy free recipe icon
    Egg free recipe icon
    an icon with the letters G and F to label gluten free recipes
    Paleo recipe icon
    an icon with the letter V for vegan recipes
    Prep Time 15 mins
    Cook Time 20 mins
    Total Time 35 mins
    Course Dessert
    Cuisine American
    Servings 8 muffins
    Calories 234 kcal

    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 !

    Notes

    Although I spend quite a lot of time converting all my recipes to cups (yes, manually, in my kitchen!) I highly recommend using a scale and measuring for weight rather than using cups. The reason for this is, apart from the whole debate on accuracy, the density of certain gluten free flours and starches differ a lot from one brand to another. Also keep in mind that all cups are not the same size all around the world which makes another good reason to use a scale so you won’t get this issue.
    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 ⅛ tsp) or 1 teaspoon of vanilla.
    Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

    Nutrition facts per serving

    Calories: 234kcalCarbohydrates: 20gProtein: 4gFat: 17gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 140mgPotassium: 61mgFiber: 3gSugar: 9gVitamin A: 22IUVitamin C: 1mgCalcium: 53mgIron: 1mg
    Tried this recipe?Mention @gohealthywithbea and tag #gohealthywithbea!
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    Reader Interactions

    Comments

    1. Cheryl

      February 04, 2021 at 4:23 pm

      Can you clarify the maple syrup amount? The recipe lists one thing and the notes list an astronomical amount. I'm confused.

      Reply
      • gohealthywithbea

        February 04, 2021 at 4:40 pm

        Oops! I'm deeply sorry. It is now fixed. the right amount or maple syrup for this recipe is 2 Tbsp.

        Reply
        • Sam

          March 07, 2021 at 7:18 pm

          Great recipe! Both the texture and taste of these were amazing!

        • gohealthywithbea

          March 09, 2021 at 11:59 am

          Bonjour Sam. Thank you for taking the time to tell me this. I'm so happy to hear that you liked my recipe!!! ❤️❤️❤️

    2. Kathryn Sanchez

      February 13, 2021 at 10:55 pm

      Could pear be substituted for apple?

      Reply
      • gohealthywithbea

        February 13, 2021 at 11:11 pm

        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.

        Reply
    3. Leslie Johnson

      March 22, 2021 at 2:14 am

      These look great! I'm wondering if you can use this recipe to make bread as well?

      Reply
      • gohealthywithbea

        March 22, 2021 at 6:56 pm

        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.

        Reply
    4. Carrie

      July 07, 2021 at 4:24 pm

      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!

      Reply
      • gohealthywithbea

        July 14, 2021 at 1:11 pm

        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.

        Reply
    5. Mary

      August 28, 2021 at 3:22 pm

      5 stars
      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 ❤️

      Reply
      • gohealthywithbea

        August 31, 2021 at 8:31 pm

        Bonjour Mary. Thank you so much for sharing that you enjoyed them! That makes me so happy!!!❤️❤️

        Reply
    6. Crystal

      September 12, 2021 at 11:23 pm

      Delicious flavour but I could not get these to cook on the inside. Disappointing because the flavour is so good.

      Reply
      • gohealthywithbea

        September 19, 2021 at 9:27 pm

        I'm so sorry to hear that this recipe didn't work out for you. Without having been there, it's really hard to know where you went wrong that you didn't enjoy the same success as many others who have made and loved this recipe.

        Reply
    7. melissa

      September 20, 2021 at 4:37 pm

      5 stars
      I got 24 Mini Muffins out of the batter, baked for about 18-20 minutes. They are so good! Thank you for this recipe.

      Reply
      • gohealthywithbea

        September 21, 2021 at 4:23 pm

        Bonjour Melissa. Thank you so much for sharing that you enjoyed them!❤️❤️❤️ That makes me so happy.

        Reply
    8. Brooke

      November 10, 2021 at 10:56 pm

      Your AIP recipes look so amazing! I can't wait to try them. You have no idea how excited I am to find an AIP recipe site that uses weight measurements. I can't believe you manually convert all your amounts! That's amazing. So many of these American bloggers are so lazy, they refuse to spend $10 on a scale and take an extra minute to weigh ingredients so that people will get consistent results. Ugh.

      I also just removed coconut from my diet, so I love that you have a ton of coconut-free recipes. Bless you!!!

      Reply
      • gohealthywithbea

        November 12, 2021 at 7:16 pm

        Hi Brooke. Thank you for your enthusiasm!!❤️❤️ Yes I know, I'm totally crazy, I convert everything manually and I blog in 2 languages... It's probably the reason why I've been so close to burnout many times since I started that blog. Anyway, I hope you will like my recipes. Let me know if you try some.

        Reply
    9. Marcie

      April 22, 2022 at 4:07 am

      5 stars
      I wanted to thank you for this recipe. It was one of the first I’d tried when I began AIP months ago and this recipe and your pumpkin muffin recipe have been my go-tos for breakfast since the beginning of my journey. Recently with the weather warming I decided I wanted a change and I immediately thought of strawberries. I have now added an adapted version of this recipe, swapping apples for strawberries and cinnamon for vanilla bean powder, to my repertoire. All three versions of this muffin are delicious and I’m contemplating changing out fruits with the season. I am so grateful for this recipe. I don’t think I could’ve stayed on AIP without it.

      Reply
      • gohealthywithbea

        May 01, 2022 at 4:37 pm

        Bonjour Marcie. Thank you so much for your amazing comment. I'm over the moon, hearing that my recipe has been helping you on your own natural healing journey!! ❤️❤️❤️ And thank you for commenting on your substitutions, I'm pretty sure other readers will also appreciate them!

        Reply

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    ABOUT BEA

    Hello! I’m Bea, a French woman who has been diagnosed with ankylosing spondylitis and decided to heal herself naturally after many years of strong painkillers. Here, I'm telling you about my journey that allowed me to stop all medication, hoping that it will inspire you. I'm also sharing my recipes, to show you that "free from" food can be delicious. Read more

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