I, personally, am very tolerant of gluten. You could even say I love gluten because ingredients that contain gluten often have a high fiber content… and we all know I love fiber. However, I have been interested in gluten free and lower carbohydrate baking lately. My biochemistry class has emphasized over and over again how our bodies do not need dietary sugar (glucose). We can make glucose from lactate (from weight lifting or heavy drinking…), amino acids (dietary or – hopefully not – muscle protein), pyruvate, or glycerol (from fat). So, I have been wanting to make more gluten free muffins (like my Lemon Poppyseed) and ever since Heather introduced me to coconut flour, I have had coconut flour muffins on the brain! With a few trials, I have created a gluten free coconut muffin that I have been enjoying every morning with some greek yogurt and shredded coconut!
*Recipe has been updated and improved! 9/10/2011*
GF Coconut Muffins
Recipe: Makes 6-8 muffins
Dry ingredients:
1 cup coconut flour
1 Â tsp baking soda
(optional: 1/2 cup sugar)
Liquid ingredients:
4 eggs
1 tbsp coconut oil
1 cup coconut milk
sweetener of choice (1 mashed overripe banana, 1/2 cup honey, 1/2 cup coconut nectar, the sugar listed above, or just the stevia listed below – I recommend a combo of liquid sweetener and stevia)
1 tsp vanilla extract
stevia drops, to taste
coconut oil to grease muffin pan
Directions – Preheat the oven to 350. Combine all of the dry ingredients in one bowl and mix. Combine all of the wet ingredients in another bowl and mix. If possible, use room temp milk so that the coconut oil doesn’t harden when you combine them.) Pour the wet over the dry and combine with a spatula. Grease a muffin pan with some coconut oil and add the batter. If you wish, you can sprinkle some shredded coconut over the tops for a pretty effect. Bake at 350 for 30-35 minutes, or until they pass the toothpick test.
Benefits:
Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.
Coconut flour * 1 cup contains 40 grams of fiber and 16 grams of protein. It is one of the lowest carb flours you can use!
Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!
Yum! They look like a yummy hybrid of muffin and biscuit which sounds like heaven in my opinion. I’m experimenting with some GF recipes this month, and need to get some coconut flour.
GENIUS!! Can’t wait to try these!!
What an easy recipe, and you know I love coconut flour…and muffins! Definitely making these soon. 🙂
Oh I do 🙂 these are awesome. Mayy need a bit more milk, I have used more and less in different batches – just so ya know!
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No way!!! 40 grams of fiber!!! I need to get me some coconut flour!!!! 🙂 Your muffins look SO delicious! 🙂
Wow- that’s a lot of fiber. I might have to go get some coconut flour now! And that part about glucose is interesting. I’m trying to cut back on my sugar intake because I have a huge sweet tooth and eat too much of it 🙂
I do too! I just try to indulge it in moderation… with high quality stuff!
Srsly? 16grams of protein for coconut flour?! Damn I may need to eat that straight up. I’m getting lazy with protein lately!
I’ve never tried coconut flour before though. I didn’t know coconut had that much protein!
Well the flour I thinkkk is a bit defatted? So that would be why there is more of everything else. I should look that up.. I might be making that up.
these look fantastic!! definitely making these. i like the taste/texture of coconut flour!
Me too! They are pretty dense..
These looks really REALLY good. I think those would taste amazing(er) with some cranberries or blueberries- or lots of lemon! Genius.
Ohhh I seriously didnt even think of adding fruit! A very, very good idea.
OMG< LAUREN YOU READ MY MIND!!!! I just bought a bag of coconut flour and was wondering what to make with it….and then you made it sugar-free??!! You are too sweet 😉
Of course lovey!! 🙂 I’m so glad you actually jaw coconut flour! No one does!
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I really enjoy how you give us the benefits for what we are making. It is one of the things that makes your blog so unique!
Aww thanks girl. I agree… And it is my favorite feature of my blog 🙂
I love that part of your blog too!
Also, I can’t wait to see your future lower carb and gluten free recipes! Those kind of recipes make my body feel at its best!
Yum! I recognised the word pyruvate in there – proud of myself for listening in freshman bio.
I had NO idea that the nutritional stats for coconut flour were so fantastical! I think this warrants a trip to whole foods for some flour.
I know?! I think the flour is maybe a bit defatted? So that leaves you with the fiber and protein…. Im not sure. Need to look into this.
yesssss! i have been obessed with coconut with and muffins lately. i anxiously await the chocolate coconut muffins.
Hun you dont even have to wait! Just add 2 tbsp cocoa powder and a bit more milk and vanilla extract and you are in business!
Yes yes YES. I am always looking for good coconut flour recipes, I have a big that is just begging to be baked with! This look perfect. And I’ve been curious about this whole gluten free extravangza going on lately too (and also mildly suspecting that I might be sensitive to it lately) so all the more incentive to try these. SAVED.
PS – HAPPY BELATED BIRTHDAY. You have the cutest sweetest friends ever, it looks like it was incredible!
Thank you so much girl! My friends definitely are sweet 🙂 I am so grateful. And you should totally make these! Gluten doesnt bother me a bit – but I still love these! I am finally getting sick of them after eating them for breakfast most days for literally two months now haha (I had a lot of practice batches for this recipe…)
Don’t you just love coconut? I most certainly do! And my best friend just found out she needs to avoid gluten. I am going to send her this recipe. Thank you for sharing your tasty treat with me. I hope you are having a happy and warm Wednesday night.
Oh that is unfortunate that she cant have gluten. I am so glad that Im okay with it! But playing with gluten free foods has been fun lately. Happy thursday hun!
Hey! Where do you get coconut flour in our area? Also what do you think about substituting the milk for coconut milk? If you have someone who is lactose. (Not me though! :))
Can’t wait to try some of your recipes.
Where is your area? Is your area my area? I would try a Whole Foods, co-op, or specialty food store bulk bin! You could totallyy sub in coconut milk. I think that would rock.Thank you, new commenter!
I just made these. half the recipe (and made 2 VERY large muffins) with lemon… in the oven now. I can’t wait!
Yes!! Let me know how they turn out!! what about LEMON POPPYSEED coconut muffin! Gah!!
These are in the oven. Licked the bowl clean. Mmmm. Thanks for the recipe. 🙂
These look amazing! I adore coconut & had no idea how healthy coconut flour is! I will have to hunt some down for sure.
Do it! They have a different texture for sure, but they are very tasty!
This looks so good! Yum – perfect with apple butter and almond butter…:)
I love coconut flour and I’ve been looking for some new recipes. Thanks for posting this one. Can’t wait to try it!
Im so glad you like it! I hope you make them 🙂
I am only a bit gluten sensitive but can tolerate gluten well for 3 days in a row!! I mostly eat gf now & I love coconut flour a lot too! It is so tasty & healthy as well!
Your gf coconut scones look so delectable!!
Many greets from a foodie from Brussels, Belgium!!!
I’ve just made these, having bookmarked them ages ago, and they are possibly the best GF bread/rolls I’ve EVER had!
Thank you so much 🙂
Oh, I was just thinking, coconut milk would go perfect instead of the milk !! YUM !
Oh my gosh, you are so right!!
Wow, that picture of your GF coconut muffin is definitely not what I envisioned after reading the title of this recipe. I’m assuming some sort of sorcery was necessary to craft such a delicious-looking low-carb muffin. (jk)
Bill
Sorcery was indeed involved. Stevia pretty much is black magic.Â
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Im makIng these today! In going to sweeten it with organic argave nectar as it has a low go and stops sugar spikes. It’s twice as sweet as honey etc so you’d only use half as much aswell!
Oh hun, I wouldnt use agave nectar. It has a high fructose content (which is why it doesnt spike blood sugar) and the fructose is very much preferentially converted to fat. I stay away from that stuff. Use stevia! Or even normal sugar is better than agave nectar.
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Hi Lauren. Just popped these in the oven. My batter was not liquid at all. Should this be the case? The coconut flour, it seems, has absorbed lots of the liquid mixture.