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AIP Blueberry Muffins (autoimmune protocol, egg-free, nut-free)

Updated · 102 Comments

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

AIP Blueberry Muffins are the best! — egg-free, moist, yet just-right in the middle, designed for autoimmune protocol, nut-free, dairy-free, Paleo and delicious! My whole family loves these, even those who can eat eggs and dairy …

“These are seriously good muffins”, says our teenage boy. He loves and prefers egg-free baked goods, go figure. 😉

Our 10-year-old can’t eat eggs, but our 16-year-old prefers the AIP bakeds goods I make to the ones with eggs he can have. So these are stamped classic, great blueberry muffins, ever moist and delicious… plus with easy to grab ingredients!

Is this a fast and easy AIP recipe?

Yes. I know you need easy AIP recipes, with no “weird” or hard to source ingredients. This is that recipe.

Easy to whip up in a flash, AIP Blueberry Muffins will deliver that cozy Sunday morning goodness to you any day, any time. (But I do hope you’ll make them for Sunday breakfast, because warm muffins on a restful day are ever so special!)

Enjoy that parasympathetic meal that muffins help to usher in!

Mix up a batch in just 10 minutes. Then the recipe takes 25 minutes to bake if you make jumbo muffins or less time for smaller muffins.

Ingredients in AIP Blueberry Muffins

Most of us have these basic staples in our pantry, fridge or freezer:

  • cassava flour — It’s actually important to use Otto’s brand in this recipe. The reason is: other brands use older roots that are starchier, and this really affects the finished texture of baked goods. Please choose Otto’s for recipe success! (Find Otto’s here. Choose the best size for free shipping or bulk pricing.)
  • blueberries — Use fresh or frozen.
  • lard or coconut oil — Both work great in this recipe, so use whichever you prefer.
  • coconut milk
  • coconut sugar
  • coconut flour
  • water — Just a little bit combines with the gelatin to create the right texture. Used in place of eggs.
  • collagen and gelatin — Both are needed. Collagen creates the right cakey texture, while also adding extra protein. And gelatin works in place of eggs. (Find the best sourced collagen that’s 3rd party tested for pesticide residue here. Find their gelatin here. Use code BEAUTIFUL10 for 10% off your entire order.
  • baking soda and sea salt — Always basics for leavening and flavor.

How to make AIP Blueberry Muffins

It couldn’t be easier:

  1. Combine dry ingredients.
  2. Whisk together wet ingredients.
  3. Pour wet into dry, and mix together.
  4. Scoop into prepared muffin pan, and bake.

Muffins are done when a toothpick inserted into the center comes out clean. Make standard size or jumbo muffins, so baking times will vary accordingly.

 

AIP Blueberry Muffins {autoimmune protocol, egg-free, dairy-free, nut-free; moist and delicious; easy ingredients!} #aipmuffins #aipblueberrymuffins #autoimmuneprotocol #paleoblueberrymuffins #aip

Storage

You can keep AIP Blueberry Muffins on the counter, sealed, for one day.

If you plan to eat them within a few days, just wrap and refrigerate.

For long term storage, freeze muffins in a sealed container for up to 3 months. To defrost, simply leave out at room temp for several hours or overnight.

Print Recipe
4.77 from 46 votes

AIP Blueberry Muffins

One of the best AIP baked goods of all time! Enjoy Paleo AIP Blueberry Muffins, moist and delicious!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast, Brunch, Snack
Cuisine: American
Keyword: aip, blueberry, egg-free, muffin
Servings: 3 large muffins or 6 small
Calories: 332kcal
Author: Megan
Cost: $4

Equipment

  • muffin tin
  • oven

Ingredients

  • ¾ cup cassava flour Otto's brand preferred and recommended
  • ⅓ cup lard or coconut oil, melted and cooled slightly
  • ⅓ cup coconut milk or non-dairy milk of choice
  • ⅓ cup coconut sugar
  • ¼ cup collagen (see link and DISCOUNT code below in Recipe Notes)
  • 3 Tablespoons water
  • 3 Tablespoons coconut flour
  • 1 Tablespoon gelatin (see link and DISCOUNT code below in Recipe Notes)
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon baking soda , sifted
  • ¼ teaspoon sea salt
  • ⅓ cup blueberries frozen or fresh

Instructions

  • Preheat oven to 350 degrees Fahrenheit. Line muffin pan with liners or heavily grease. Set aside.
  • In large bowl combine dry ingredients: cassava flour, coconut sugar, collagen, coconut flour, gelatin, baking soda and sea salt.
  • In medium bowl combine wet ingredients: fat of choice, coconut milk, water and apple cider vinegar.
  • Add wet ingredients to dry ingredients and stir to combine.
  • Fold in blueberries.
  • Fill muffin tin with batter. Bake until toothpick inserted in center comes out clean, about 25 minutes for large muffins.

Notes

You can find collagen peptides HERE. (Enter code BEAUTIFUL10 at checkout for 10% off your order.)

You can find grass-fed and pesticide-free gelatin HERE. (Enter code BEAUTIFUL10 at checkout for 10% off your order.)

Coconut sugar HERE.

Nutrition

Sodium: 496mg | Calcium: 59mg | Vitamin C: 5mg | Vitamin A: 201IU | Sugar: 15g | Fiber: 4g | Potassium: 68mg | Calories: 332kcal | Saturated Fat: 6g | Fat: 7g | Protein: 23g | Carbohydrates: 47g | Iron: 3mg

Are AIP Blueberry Muffins healthy?

This recipe is packed with nutrition, as well as being a treat:

  • Cassava flour is a great source of complex carbohydrates and resistant starch.
  • Lard is full vitamins D, E, the antioxidant selenium and fatty acids. Or, use unrefined coconut oil for its benefits.
  • Collagen provides extra protein and “non-essential” (but much needed) amino acids.

For everyone

If you’re not on the AIP diet, but perhaps you don’t eat eggs, dairy, grains or nuts, I think you’ll love these muffins too!

Even those not on a restricted diet will enjoy AIP Blueberry Muffins. They have a wonderful texture!

We had these yesterday morning for breakfast, and I’m off now to go make them again for today’s! Tell me below how you like them in the Comments below!

More Paleo AIP Muffins you’ll love:

Reader Interactions

Comments

  1. Jessica says

    5 stars
    Thank you for this great recipe! It has helped me in my early stages to AIP paleo. I like this so much that I’m curious if other types of fruit can be used successfully. Peaches is what I’m thinking about 🙂

    Reply

    • Megan says

      Hi Jessica, yes, you can use peaches. I would just make sure they’re not dripping in juice, so perhaps set them in a strainer first and let them drip, then fold them into the batter. I’m so glad the recipe has been helpful! Thanks for sharing your experience with the muffins! So happy you love them!

      Reply

  3. CJrMom says

    Ah so I am so happy for these! Egg allergies so this is perfect. I have an Organic berry blend in the freezer so will use those. Then, all they need is grass fed BUTTAH!!!!!

    Reply

      • Megan says

        Hi Alyie, hi! I haven’t and typically don’t with egg-free baked goods, but it may be fine with this recipe. Let us know if you try. Otherwise, you can use two bowls and measure each ingredient twice, which is almost as fast. 🙂

        Reply

  4. Emily @ Recipes to Nourish says

    5 stars
    I’m making these tomorrow morning! I just asked Tiny Love if she’d like to make them and I showed her the photos and she said, “YES!!!” I can’t wait to try them.

    Reply

    • Megan Stevens says

      I’m sorry. Egg-free baked goods are pretty much set to keep their perfect outcome. You can certainly try another option, but not sure if it will be as perfect or if you need it to be AIP? Try arrowroot, or if you tolerate seeds, try chia flour. <3 Good luck!

      Reply

  11. Yvonne Janowski says

    I can’t wait to try these out. I love the way you have incorporated collagen which is so key to recovery, anti-ageing and joint support. Thank you so much for sharing this wonderful recipe!

    Reply

    • Megan Stevens says

      So true, thank you! And you’re welcome. It’s wonderful to create healing foods that are so yummy, such a privilege.

      Reply

  15. Kari Peters says

    Blueberry muffins are my ultimate weekend treat breakfast, but when they’re this healthy I could have them anytime!

    Reply

  18. Monique Cormack says

    I love all of the AIP recipes you post, they’re so good and not too complex 🙂 Someone close to me has recently started AIP and I’m always looking for more inspo! These look great!

    Reply

    • Megan Stevens says

      Hi Diana, yes, both. While they’re lovely for their gut-healing properties, they both also play roles in the texture of the muffins. Sorry about that! I hope you can get them easily.

      Reply

    • Megan Stevens says

      We laugh at the irony sometimes; but yes, it helps the youngest (who can’t have eggs) to feel better that his older brother prefers egg-free baked goods. 😉

      Reply

  28. Rachel Ball says

    Love that the 14-year-old prefers the AIP baked goods since the 8-year-old can’t eat eggs! And love that you included collagen, I’ve been searching for ways to incorporate it.

    Reply

      • Starr says

        I know it won’t be AIP, but can I use an egg instead of the gelatin? I can tolerate eggs and I only have the old school Knox geletin.

        Reply

        • Megan says

          Hi Starr, I haven’t actually tested this recipe with eggs because making it egg-free was the goal, LOL, Sorry! May be fine and good!, but I can’t say for sure.

          Reply

  30. Tina says

    New to AIP living. Just about 3 months in and cannot tolerate dairy or eggs any longer. I just popped these babies in the oven. I am so looking forward to having a baked good again! Thank you so much for this recipe.

    Reply

    • Megan says

      Hi Paul, I’m sorry. I don’t know without being with you in your kitchen. Did you sub ANY of the ingredients in any way?

      Reply

  32. Lise says

    Hi! I cannot have coconut sugar, would honey or maple syrup work, and would than change the texture? How much could I mix in/what should I modify? Thank you!!

    Reply

    • Megan says

      Hi Lise, I think you will have success! 🙂 The main thing is the muffins will likely be moister, and they’re already moist. So just make sure to cook them for the full time or a teeny bit longer. Enjoy and thanks for the question. 🙂

      Reply

  34. Heather says

    5 stars
    Omg! The batter by itself is worth just eating out of the bowl. I may just lightly warm it and have it for breakfast “oatmeal” lol thank you!

    Reply

    • Megan says

      You need an acidic ingredient to react with the baking soda. This ingredient is especially important in egg-free baked goods. Do you not tolerate vinegar or fruit or? There are some alternatives.

      Reply

  36. Samantha Waddell says

    What am I missing here? My batter looks like crumble. It’s not liquid. I followed it to the letter. What did I do wrong?

    Reply

    • Megan says

      Hi Samantha, did you bake them? Yes, the batter is sometimes different (definitely should not be runny) with egg-free baking. The batter needs to be more firm for the baked texture to be just right, for them to rise and stay risen etc. This is a sure-thing recipe I’ve made lots of times, so the recipe is just right. Hopefully when you baked them you were happy with the outcome. We love the texture of these and the “crumb”.

      Reply

  37. Dorothy says

    Could tallow be substituted for the lard or coconut oil? I just re-copied the recipe since I couldn’t find it. I used to make whole wheat blueberry muffins years ago before gluten free, then a coconut flour recipe with six eggs per batch, and am thankful now for a yummy AIP recipe!

    Reply

    • Megan says

      Yes, definitely! 🙂 Tallow tends to harden more easily when room temperature, so having the ingredients slightly warm will help as you mix. Enjoy!

      Reply

  38. Cathy says

    I just made these and followed the ingredients and amounts exactly. Mine did not rise at all. Also I made regular muffin size and it made 8. I first baked for 15 minutes, then left them in for the additional 10 for a total of 25. What am I doing wrong?

    Reply

    • Megan says

      Hi Cathy, I’m sorry for you! I don’t know what happened without being with you in your kitchen. This recipe is a staple for us, so some change must have been made inadvertently.

      Reply

  40. Marina says

    5 stars
    I made these and they turned out so well! They froze well, too — although the texture was different (not bad, just different — LOVED them). Thank you!

    Reply

  42. Andrea says

    5 stars
    How would you store these if you had left overs? And how long do you think they would stay good for? I made them and they are delicious!!

    Reply

    • Megan says

      Hi Andrea, so glad you love the muffins. Thanks for sharing your feedback!! 🙂 You can keep AIP blueberry muffins on the counter, sealed, for one day. If eating within a few days, just wrap and refrigerate. For long term storage, freeze muffins in a sealed container for up to 3 months. To defrost, simply leave out at room temp for several hours or overnight. 🙂

      Reply

    • Megan says

      No, you don’t. But they do last a bit longer that way. I like to freeze our extras and then defrost at room temperature.

      Reply

  46. Lindsay says

    I need to up my flaxseed intake……is there a way I could add it to this recipe? Or do you think it would cause them not to cook right?

    Reply

    • Megan says

      Hi Lindsay, yes, you could easily add flax seed meal to this recipe, actually. I’d start by adding 2 tablespoons to the recipe (stir into the dry ingredients). Flax is great in egg-free baked goods and should work great here.

      Reply

  47. Florence says

    Hi Megan,
    Can l use lemon juice or apple cider vinegar instead of baking soda or baking powder in baking? If possible, how much lemon juice or apple cider vinegar to use for 1 tsp of baking soda or baking powder?
    Pls advise, thank u!
    Florence

    Reply

    • Megan says

      Hi Florence, it is actually lemon juice or ACV that reacts with baking soda to cause a rise, so they can’t sub in for it. I’m sorry. Baking powder can stand on its own but again can not be replaced by the liquids you mention.

      Reply

  48. Ale says

    It’s hard to find quick and/or AIP recipes so I was excited to find this one. But I don’t have collagen 😫. Can I omit it? Or maybe swap it for more coconut flour or Tapioca starch?

    Reply

    • Megan says

      Hi Ale, you may be able to omit it, but I’m not sure. Definitely I would not replace it with tapioca, because they have very different roles. It’s hard to make subs in egg-free baking because every ingredient makes up for the eggs to create the right texture.

      Reply

  49. Darlene says

    Hi! Super easy recipe! Question, have you tried making these muffins by preparing the gelatin egg first instead of adding it to the dry ingredients? Wondering if that would change anything. I’m not a huge fan of Cassava flour so trying to find ways to mask the flavor.

    Reply

  50. Lindsey Gehris says

    5 stars
    LOVE LOVE LOVE these!! I was craving blueberry muffins and follow AIP – I knew when I saw this, I had to try them! I wanted to make mini muffins and double the recipe. So, with just filling each mini muffin hole just even with the top of the pan, it made 16 muffins. They were done in about 14 minutes!

    Reply

  51. Dani Cupo says

    5 stars
    I struggle to find a good nut-free, and egg-free muffin recipe, but this is the best! It is a great base muffin, I will switch out the blueberries for other things such as carob chips. I have tried way too many and have found this one is truly the best out there! Although I like to add a bit more coconut sugar or some maple syrup to add a bit more sweetness.

    Reply

    • Megan says

      Great, Dani!! I’m so glad, and thank you! I like making variations, too, and yes: carob chips, so yummy! More sweetener certainly makes a fun, sweet muffin! 😉 Thanks again for commenting and rating the recipe, so helpful!

      Reply

    • Megan says

      Hi Joyce, we either render our own from our friend’s or a local farm’s recent butchering, or I’ve sent a lot of readers to Etsy over the years, where you can find pastured lard. 🙂

      Reply

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