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+ servings
3 apple cinnamon muffins on a with sheet and an apple

Gluten free apple muffins (vegan, paleo, AIP)

Delicious and moist apple muffins that are super easy to make!
4.91 from 10 votes
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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Dessert
Cuisine American
Servings 8 muffins
Calories 234 kcal


  • 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


  • 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 !


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
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