Coconut Muffins
Quick to grab, easy to digest, and just sweet enough to make breakfast feel like a treat.
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I came up with these muffins during one of those “there has to be something I can bring to a get-together that works” moments.
These muffins have quickly become a go-to. They are great for snacking, gatherings, or a quick grab-and-go breakfast. I’ve brought them to gatherings a few times now, and each time, they disappear fast—always a good sign! Kids love them, too! What surprises people most is how moist and fluffy they are, especially considering that coconut flour is famous for its thirstiness (seriously, it drinks up liquid like it’s been lost in the desert).
Coconut flour gives them a deep flavor that you’ll love, without too many extra ingredients.
They’re also gentle for those with food sensitivities. You should be able to enjoy two or three standard-sized muffins without issue, even if you’re navigating histamine, salicylate, or oxalate concerns. A little note, though—coconut can be high FODMAP in larger amounts, so if that’s on your radar or you are still experimenting with your elimination diet- limit to one or two muffins.
For those of you who can’t do coconut or just want a change, I’ve included adjustments using millet flour. It’s low in histamines, salicylates, oxalates—basically all the things—and makes a good alternative. Just know that you’ll lose a bit of that sweet, nutty coconut flavor. Also, millet flour can sometimes be a little elusive in stores, but it’s worth the hunt!
I hope you love these as much as we do. Whether you’re serving them up at brunch, packing them for an on-the-go snack, or just enjoying one with a cozy cup of tea—they’re little bites of comfort you can actually feel good about.
Freezing Muffins:
- Cool completely: Allow the muffins to cool down to room temperature before freezing.
- Wrap individually: Wrap each muffin in plastic wrap or foil to prevent freezer burn. Honestly, i just throw them in a bag or air tight container and try to keep them from touching so they don’t freeze together.
- Place in a freezer bag or container: After wrapping, place the muffins in a freezer-safe storage bag or airtight container to keep them fresh.
- Label: Write the date on the bag/container so you can keep track.
To Thaw:
Thaw muffins by heating them in the microwave for about 20-30 seconds per muffin until desired temperature.
Millet Flour Version – Adjustments:
I originally wanted this to be a millet flour recipe since it is low FODMAP, unlike coconut, but millet flour is hard to come by where I live, so I went with coconut flour as we are not sensitive to it. If you are sensitive to coconut, you may consider finding millet flour online or in person, but it may be pricer. Millet flour is less absorbent than coconut flour, so we need more if it and less wet ingredients than coconut flour. Millet flour is also a better option if using flax seed “eggs” instead of actual eggs, which would then make these vegan. If you want to pack some protein, you could add some hemp powder or a nut butter (if you can handle one).
Using these swaps, you can make these muffins, low histamine, salicylates, oxalates, gluten free, lactose free, and low fodmap.
- Use 1/2 cup millet flour instead of 1/3 cup coconut flour.
- Keep the tapioca starch at 1/4 cup.
- Reduce the liquid slightly: Start with 1/4 cup milk (instead of 1/3), then add more 1 tablespoon at a time if needed — millet isn’t as absorbent.
- Texture will be lighter and less dense than coconut flour muffins.
- Flavor is milder — still slightly nutty and wholesome.
- Skip the coconut topping – peeled pear or apple, if tolerated, could add a more unique flavor, but would be acidic for those with GERD. You could chop some up and sprinkle on top, or add ½ cup of puree (per 6 muffins) to mixture before baking, or both. The puree would make a sweeter and more flavorful muffin.
Making this Recipe?
I hope you enjoy these muffins—whether you’re savoring one with your morning tea or sneaking one in as a sweet little dessert. They’ve become a favorite in my kitchen, and I’d love to hear how they turn out in yours! If you give them a try, be sure to let me know what you think in the comments below.
“And let us consider how to stir up one another to love and good works.”
— Hebrews 10:24
Coconut Muffins
Ingredients
Ingredients (6 muffins)
- 1/2 cup coconut flour
- 1/4 cup tapioca starch
- 1/2 tsp baking soda
- Pinch of salt
- 1 large eggs
- 1/2 cup lactose-free whole milk or 1/2 cup coconut milk + 2 tbsp water
- 3 tbsp maple syrup or rice syrup
- 3 tbsp coconut oil melted
- 2-3 tbsp unsweetened shredded coconut optional topping – 1 to 1.5 tsp per muffin
Instructions
Instructions
- Preheat oven to 350°F (175°C). Line or grease a muffin tin.
- In a bowl, whisk together coconut flour, tapioca starch, baking soda, and salt.
- In another bowl, whisk the eggs, then mix in milk, maple syrup, coconut oil.
- Combine wet and dry ingredients. Let batter sit for 2–3 minutes to thicken.
- Divide batter evenly among 6 muffin cups. Top each with 1–1.5 tsp shredded coconut.
- Bake 22–25 minutes, or until a toothpick comes out clean.
- Cool 5 minutes in pan, then transfer to a rack.
- Enjoy immediately, or freeze for later. If frozen, defrost in the microwave until desired temperature and Enjoy.
Notes
Calories: 142
Carbs: 13.5g
Protein: 3.5g
Fat: 9g
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