Coconut Flour Muffins (gluten-free, dairy-free, refined sugar-free)

by - April 22, 2012

Since my 6-yr-old daughter has changed to a gluten/dairy free diet, I've tried to provide her with some 'comfort' foods. It's easy to feel alienated from, well, everyone, when you're a kid who doesn't eat wheat or dairy. It's a whole new world with school lunches, after-game soccer snacks and grabbing food on the run while headed to the park. Thankfully since I eat this way, too, she isn't the only one in the family. Slowly, but surely, we are weaning my two boys off of gluten so we can streamline the way our family eats as a whole. It's a process.

Amazingly, my daughter Avery has handled the drastic diet change with grace beyond her years. When I've had to explain why a certain favorite item on the lunch menu or snack that was passed out in her kindergarten class is not gluten/dairy free, she nods in understanding and together we find an alternative. She wants to feel good. Her body is craving health. She wants to say adios to those debilitating allergies and asthma and if it means passing up a package of pretzels, she is ok with that......most days.

It doesn't take long for someone switching to a GFCF diet to realize that to successfully eat this way, you have one of two choices:

1) Expand your grocery budget 4 fold. ($4 for a box of 12 GF cookies?!)

2) Learn to shop wisely and make most things from scratch

It IS possible to be frugal in a GFCF world, but time and effort are required. Don't get me wrong. Some days we are short on time and have to grab a GF convenience food. But those items rack up in $$ quickly and are reserved for special occasions or emergencies. An example of this was when my daughter was invited to a birthday party. We didn't have time to whip up an alternative treat so we ran to the grocery store and bought the aforementioned $4 box of 12 GF cookies. $4 well spent so that my six year old didn't feel like an outcast OR end up with a weekend of post-nasal drip because she ate the birthday cake. All we can do is do our best.

So, back to our comfort food. These muffins are made with coconut flour and are a blank canvas to add whatever your GFCF self desires. Chocolate chips (whichever brand you find on your acceptable list, of course), blueberries, apples...


6 eggs
1/4 cup coconut oil, melted
1/4 cup almond milk
1/2 cup honey
1/2 cup, plus 2 tablespoons coconut flour (I buy from Azure Standard)
2 teaspoons grated lemon peel
1/2 teaspoon salt
1/2 teaspoon baking powder
1/2 teaspoon xanthan gum (I use Bob's Red Mill)
1 cup add-in of choice (chocolate chips, berries, nuts)

1. Preheat oven to 375°F. Line a standard muffin pan with 12 paper liners.
2. Whisk eggs, coconut oil, almond milk and honey in medium bowl until well combined.
3. Thoroughly combine coconut flour, lemon peel, salt, baking powder and xanthan gum in medium bowl. Gradually incorporate flour mixture into egg mixture. Whisk until batter is smooth.
4. Combine add-ins with batter.
5. Fill prepared muffin cups almost full. Bake 15-20 minutes or until toothpick inserted into centers comes out clean. Cool for 5 minutes.

Makes 12 muffins.

A couple notes on how I made this: If your coconut oil is solid, you can use a double boiler to melt or fill a big bowl with hot water and set your coconut oil jar in there to melt. Since it's only 1/4 cup, you don't have to wait for the entire jar to melt, just enough that the outsides melt first and you can pour out what you need. Local, raw honey is always best and a great boon to those of us battling allergies. If you're in the Dallas-Fort Worth part of Texas, I recommend Desert Creek Honey. Coconut flour can be hard to find, and when you do, can be upwards to $6-7 per pound. I buy mine in bulk from Azure Standard and it comes out to $3 per pound -- the best price I've seen anywhere. Xanthan gum purchased on amazon seems to be the best price I can find, usually 50% less than local health food stores.

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  1. How did I JUST find your blog?! I loved taking a tour of your garden and SO sad I am not there to reap some of the benefits!! A few questions:

    I thought the benefits of local honey were 'gone' when you cooked? I keep 2 honeys around, one for when I eat it raw, the other (cheap) for when I am cooking. is that not right?

    Is amazon Xanthan gum cheaper than Azure Standard's?

    Is 'raw' dairy part of your diet, or no? I only ask because there is some 'raw' cheese at Sprout's now.

    Finally do you like coconut flour better than rice flour or any of the others? I want to start making some 'treats' for Lex.

  2. Mame - So I believe you are right in that raw honey becomes pasteurized when it is cooked. However, the benefit I'm looking to garner is the local pollen. Being that we are recent transplants to the metroplex, we're trying to navigate the terrible seasonal allergies here. Not sure if that side of honey is destroyed when it's cooked...I'll have to check into it. Good idea having a cheap vs raw honey version depending on how you are going to use it.

    Yes, azure is definitely cheaper. Here it is:

    No dairy at all, raw or otherwise. My daughter is the same. Haven't had cheese since last Sept. Crazy, right?! :)

    It's hard to say what flour I like best, because they are all different in how they handle certain situations. For example, coconut flour cannot be substituted 1 for 1 in regular recipes using wheat. It's super thick and absorbs all the liquid. You have to use it as part of a blend. Usually recipes that use 100% coconut flour use a lot of eggs to lighten it up (like the above recipe). Rice flour is light, but can be grainy. I see a future blog post ....


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