As Paleo dieters are well aware, the abundance of incredibly delicious dessert recipes are one of the diet’s most enticing draw cards. You may already know about richer desserts like decadent Paleo cheesecakes, but don’t know of any lighter desserts.
Paleo blueberry muffins are the perfect fix as they satisfy your sweet tooth while being lighter on the stomach. This recipe for healthy Paleo blueberry muffins may feel like an indulgence, but it is jam-packed with health benefits. Not only is this the best blueberry muffin recipe, but it’s also a healthy one. It’s even gluten-free and filled with nutrients! Learn all about its benefits as well as how to make your own batch below.
Key Ingredients in a Healthy Blueberry Muffin Recipe
A Paleo blueberry muffin recipe should feature all of the right ingredients to make it Paleo-friendly. There should be no grains, and it should feature natural ingredients that have as little processing as possible. What’s more, the ingredients should be packed with health benefits. Let’s take a look at just how nutritious the ingredients in our Paleo blueberry muffin recipe are.
Let’s start with the star ingredient of our Paleo dessert: blueberries. Blueberries are widely-regarded as a superfood for good reason. Studies have shown that blueberries are a health-promoting food that boasts anti-inflammatory, antioxidant, cardioprotective, and vasoprotective qualities.
Almond flour is a nutritious, heart-healthy, and gluten-free alternative to wheat flour. Just one cup of almond flour provides you with 23% of your daily value of potassium, calcium, and iron. It is also well-known as a benefit-packed ingredient for diabetics. One study looked into whether incorporating more almonds into a diet would lead to health benefits for subjects with type 2 diabetes and mild hyperlipidemia (high blood pressure).
Compared to subjects in the control diet group, the group who ate more almonds increased their dietary intakes of fiber, magnesium, polyunsaturated fatty acid, monounsaturated fatty acid, and vitamin E. The researchers concluded that the results suggest that incorporating almonds into a healthy diet has a positive impact on obesity, glycemic control, and the lipid profile, thereby “potentially decreasing the risk for cardiovascular disease in patients with type 2 diabetes mellitus.”
Coconut flour is a wonderful gluten-free alternative to wheat flour as well. It is made of ground-up coconut and nothing more. It’s Paleo-friendly and provides a great substitute for those with nut allergies. One study noted that coconut flour is a good source of soluble and insoluble dietary fiber. The study found that these qualities made it beneficial to those looking to lower their cholesterol levels.
Coconut oil is a great option if you want to substitute another oil in your recipes. One interesting benefit it offers is that it may be able to help with weight management. A study found that replacing long-chain triglycerides (LCTs) with MCTs could lead to modest reductions in body weight and composition. This is notable because the fats in coconut oil are MCTs. Among other benefits, coconut oil has been found to be effective in increasing good cholesterol while reducing bad cholesterol.
What Makes This the Best Blueberry Muffin Recipe Ever?
Following a strict dieting plan can be difficult. Whether you are sticking to a Paleo diet to lose weight or due to food allergies, making the right choices can be confusing and challenging. But as you’re well aware, it’s well worth the effort given the many benefits of the Paleo diet.
One of the main challenges dieters face is finding easy-to-make, Paleo-friendly desserts that actually taste good too! We don’t mean to toot our own horn, but we think this is the best Paleo blueberry muffin recipe you’ll come across! Here are some key benefits of our recipe:
- You only need a few ingredients
Our healthy blueberry muffin recipe only requires a few ingredients — and incredibly healthy ones at that! As you just learned, the ingredients in a Paleo blueberry muffin should all be Paleo-approved and nutritious. There’s nothing in our muffins you can’t pronounce, just simple, benefit-packed ingredients.
- You probably already have the ingredients
If you’ve been following the Paleo diet for a while it’s likely that you already have many of these ingredients in your pantry. Even if you do have to purchase a few of them, you’ll be able to make lots more delicious treats with the leftovers. For instance, you can make banana Paleo pancakes the next morning using the coconut oil. Plus, you’ll be able to make a few more batches of Paleo blueberry muffins!
- They’re completely no-fuss
Our recipe stands out because it’s completely no-fuss. You can make them in just under thirty minutes with minimal effort. While sometimes you may want to bake a more extravagant dessert, other times you’re looking of something simple and satisfying. This recipe is it.
- They’re super satisfying
A good healthy recipe is one that feels like an indulgence but it’s actually filling your body with wholesome nutrients. Our healthy blueberry muffin recipe does just that, and it is truly the best one you will find.
Best Paleo Blueberry Muffin Recipe
Your first instinct may be that Paleo blueberry muffins and other such treats are out when you are eating on a strict diet plan. But this recipe shows that the Paleo diet celebrate nutritious desserts!
With this Paleo blueberry muffin recipe, you’ll still be able to enjoy the taste of the ones you grew up with, but in a Paleo-friendly way without the grains. It will allow you to eat right and still enjoy something decadent that keeps you motivated and happy! Who says that sticking with your Paleo diet needs to be overly restrictive?
Prep Time: 5mins | Cook Time: 22-25mins | Serves: 12 muffins
Calories per serving: 135 kcal | Equipment: 12-count muffin tin, mixing bowl, and wooden spoon
- 2 ½ cups almond flour
- 1 Tbsp coconut flour
- ¼ tsp salt
- ½ tsp baking soda
- 1 Tbsp vanilla
- ¼ cup coconut oil
- ¼ cup maple syrup
- 2 eggs
- ¼ cup coconut milk
- 1 cup fresh or frozen blueberries
- 2-3 Tbsp cinnamon
- Preheat the oven to 350°F.
- Line a 12-count muffin tin and lightly grease it with coconut oil.
- In a mixing bowl combine the almond flour, coconut flour, salt, and baking soda then stir to combine.
- Pour in the coconut oil, eggs, maple syrup, coconut milk, and vanilla; mix well.
- Fold in the blueberries and add cinnamon.
- Distribute into muffin tin. Sprinkle with additional cinnamon.
- Bake for 22-25 minutes. Allow to cool and enjoy!
Tips for Baking Gluten Free Blueberry Muffins
Gluten free baking can seem tricky sometimes. Here are some ways to ward off the panic and start baking these healthy muffins ASAP!
- If you’re having trouble with a gritty texture, try letting your batter rest for 30 minutes before baking.
- Use more leavener (like baking soda) in the batter if your muffins come out too dense.
- If a mushy center is a problem, lower your oven temperature and extend the cooking time.
- If your muffins are too dry, add liquid to the batter like water or almond milk.
- Keep your gluten free blueberry muffin dough thick so that the blueberries don’t fall to the bottom of the pan while baking.
- For an extra kick to keep things interesting, add some extra fresh fruit or put some dough on a cookie sheet and making muffin tops. Consider adding a streusel topping, or even making waffles out of the dough!
Start Making Paleo Blueberry Muffins
It can be so exciting when you see that certain things can still be made Paleo-friendly. You may be trying to stick to this rather strict eating plan, or you might just be trying to eat healthier in general. Whatever your reason for eating in this way, this recipe for Paleo blueberry muffins is the perfect way to get focused.
You can still enjoy something as delicious as muffins, but you can do so knowing that it’s safe and part of your eating plan. You can always come back to this recipe any time you’re looking for a recipe that’s not only healthy, but is Paleo-friendly too. That’s a true win-win in every possible way!
-  https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmz065/5536953
-  https://www.metabolismjournal.com/article/S0026-0495(10)00128-9/fulltext
-  https://www.metabolismjournal.com/article/S0026-0495(10)00128-9/fulltext
-  https://www.ncbi.nlm.nih.gov/pubmed/15298758
-  https://www.ncbi.nlm.nih.gov/pubmed/25636220
-  https://www.ncbi.nlm.nih.gov/pubmed/19437058
Chandi Gilbert is a blogger and professional introvert. She has been a freelance writer since 2016, and her work has been featured on Contena, Wag, and Harness Magazine, among others. She is a member of the Freelancer’s Union and a Columbia College Alumni. She lives in Ohio with her husband and dogs who pull double duty as creative directors and heads of security. She writes blogs that help others feel better about themselves, and mentors beginner freelancers in their journeys.