Gluten, nut and dairy free Apple Cinnamon Muffins

These lunchbox friendly, super nutrient dense apple cinnamon muffins were born through my popular coconut cupcake recipe. I wanted to keep the same principle but add more fibre, omega 3s and protein so that it was a super sustaining lunch box item for my son – so I did a little play around and this variation was born.

They are grain, gluten, nut and dairy free. They are very low in natural sugars. AND they still taste like a delicious treat – Important, don’t you think? AND you don’t need to even break out the whisk or mixer, although you can chuck it all into the Thermomix or MyCook for a quick mix for a few seconds rather than using the bowls, if you prefer.

To vary you can add a few frozen blueberries or raspberries in the mix (like 3-4 blobbed into each individual one once spooned into the tins, and voila! An apple berry transformation, just like that!

What you’ll need (makes 20 minis or 8-9 large cupcakes)

Hand mixing in a bowl method…

Dry bowl ingredients in one bowl

90g tapioca flour or buckwheat flour (you can grind down buckwheat kernels into a powder to make buckwheat flour)

40g coconut flour (for full grain free, ie ‘no buckwheat’, do 80g / 1/2 cup coconut flour and increase to 3 eggs)

30g flaxmeal (you can buy preground or grind flax seeds fresh for best result. Speed 7, 8 seconds, or a regular food processor

1 teaspoon aluminium free baking powder

2/3 teaspoon bi carb soda

1 teaspoon vanilla bean powder (if you don’t have, just do 2 teaspoons vanilla bean extract in the wet ingredient bowl)

1 heaped tsp ground cinnamon

40g desiccated coconut

Wet bowl ingredients in a second bowl

2 eggs, broken up with a fork first in the bowl (if you have egg allergy to cater for, you can replace the egg with 50ml extra of coconut milk. It will be a little less stable in texture if you wanted to make a cake, but still perfect for cupcakes)

EGG FREE OPTION FROM HAN OUSH who’s made them already: I just add 3 tbsp of water to 1t of flaxmeal to replace one egg usually – stir it and let it sit for a couple of minutes. It goes all goopy and makes a large ‘egg’. For this recipe though I only used 2tsp of flaxmeal to 6 tsp of water as I thought with the other 30g already it wouldn’t need as much. It was great.

1/2 cup or 160g rice syrup, maple syrup or 120g honey ( You could also use stevia glycerate or erythritol if needs be, although I find them to taste very chemically).

125g / 1/2 cup coconut milk (there is a little fructose in coconut milk. If super sensitive / fructose malabsorption issues, replace with nut milk or whole milk)

100g melted butter, ghee or coconut oil

1 large red apple, cut into approximate 1cm cubed size chunks

What to do

Pop the oven on 180C / 350 F, non fan forced setting.

Once you’ve got everything in your wet and dry bowls, just give them each a little stir through.

Combine the bowls together and stir through until just combined.

Leave for a minute to firm up.

Pour into your cupcake cups, leaving 1cm off the top for rising.

Bake for 20-25 minutes, doing a skewer test at 20 minutes to check. Skewer comes out clean? You’re done.


Melt butter for 2 mins on 90C. Then pop everything else in except the apple (make sure you do egg last so the hot butter doesn’t cook it) and blend on Speed 6 for 5 seconds. Reverse Speed 5 for 5 seconds. Done. Then stir in your apple chunks and voila. Ready to line your cupcake tin.

apple cinnamon muffins 3

apple cinnamon muffins pic monkey

Do let me know how you enjoy them. It’s a delicious project to involve the little people too!

Feel free to post a pic to instagram and tag me @Alexx_Stuart and if you love the recipe – I LOVE comments here on the blog to help inspire others to see how easy cooking yummy things is! Big thanks.

Real Treats. Happy Bodies.

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Comments 26

  1. I dropped the honey to 70g and added 1/2 teaspoon of stevia powder, used a small muffin tin and got 18 small child sizes muffins which means I can eat two and not feel bad, moist and tender, thabnks!

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      Divine! So glad you guys loved it and nice to know that that adjustment works too to lower sugars further 🙂

  2. Can’t wait to try this recipe! Thank you 🙂
    Just wanted to point out that, despite its name, buckwheat is not actually a grain, it is a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens.
    I love cooking with buckwheat!

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      Yes, a lot of people don’t know that. I adore it too – especially for traditional French crepes. It’s gorgeous 🙂

  3. Thanks Alexx Stuart! This one is going to become a regular in our place! Was a massive hit in our house with big and little kids alike! 🙂 And thanks to HAN OUSH who’s flaxseed egg replacement worked a treat!

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  4. These are delicious Alexx. Thanks for a great recipe. Off to freeze the rest now before I eat them all and none make it into lunchboxes!

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  5. Absolutely delicious! Made them with all coconut flour, homemade almond milk instead of coconut milk and didn’t have any baking powder so just made it up to 1tsp baking soda and a small squeeze of lemon juice! Best muffins I have had in a while! Delicious!! Thankyou smile emoticon

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  6. Hi Alexx,
    The recipe says that if you omit the buckwheat and increase the coconut flour you should increase to 2 eggs, however the recipe already has 2 eggs. Should that be 1 in the original, or 3 in the alternative? I used buckwheat and 2 eggs and it looks fine. Just curious if they were meant to be different…

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      buckwheat and 2 eggs is perfect. It’s coconut flour you should add the extra eggs. I’ve corrected that typo now. Thanks for pointing it out x

  7. Hi Alex, I use your cake with variations recipe to make muffins for lunch boxes several times per week. Gave this one a go tonight using coconut oil – usually use butter, and didn’t have flax seeds/flour so used black chia seeds instead. They turned out very well, with the chia seeds giving the top a little crunch. Thanks again for another great recipe.

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  8. Hi Alex,

    I made your muffins which were delicious, however, we all got a very upset stomach from them. I’m thinking it’s the buckwheat flour, I made raw buckwheat into flour using the thermomix. Was I supposed to prepare or soak the buckwheat before making into flour?

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      Oh dear that’s no good. I dare say it was down to an ingredient from your pantry as it’s not been an issue brought up… completely raw unactivated buckwheat can be hard for some peeps to digest so perhaps it was that… do you guys react to fruit / sugar / fructose in general? Fructose malabsoption makes people bloated / gassy so that could be something to look into too. Glad at least you enjoyed the taste and hopefully you’ll get down to the bottom of it. x

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  10. I LOVE these muffins Alexx, these are my go-to when I want a reliable GF muffin that is light and good for the body & soul. One day last month, with no apple in sight, I made the muffins with 2 kiwi’s instead, a bit too moist of a fruit but the flavour was still great, perhaps cooking a tad longer may have helped. Anyway, tonight I’m going to be doing another batch sticking to the traditional apples 😉 Love you site and what you stand for btw, you are doing amazing things for the future generations! xx

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  11. Hi Alexx,
    Absolutely loved this recipe. Was delicious (as usual). I was just wondering though, my kids hate “bits” in their muffins/cakes etc. Do you reckon you can do anything with the apple (puree maybe??) to still have the flavour but not the chunks?? Would love your opinion. Thanks xx

  12. Hi, I’ve just made this as a slice and it’s super yummy! I used yoghurt instead of the coconut milk and it worked a treat. thanks for another lovely recipe my intolerant kids can eat!

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      You’re so welcome. There’s so much goodness in GF land for them, so they’ll not be deprived one bit! Great that it works with yoghurt too, thanks for sharing x

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