Eat Beautiful

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

Updated · 120 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. As an Amazon Associate I earn from qualifying purchases.

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 …

super up close photo of aip blueberry muffin broken open

Jump to Recipe

“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!

up close photo of aip blueberry muffins

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.

all 6 muffins cooling on rack

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. But don’t use frozen defrosted berries, because they’ll be too wet.
  • 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.

Now look at the inside texture of AIP Blueberry Muffins and how well they turn out!

inside of AIP Blueberry Muffins

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.

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
4.78 from 54 votes

AIP Blueberry Muffins

One of the best AIP baked goods of all time! Enjoy Paleo AIP Blueberry Muffins, moist and delicious, with a perfect inside texture!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Breakfast, Brunch, Snack
Cuisine: American
Keyword: aip, blueberry, egg-free, muffin, paleo
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 (but not frozen and defrosted because they'll be too wet for the batter)

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. (You may also use an electric handheld mixer.)
  • Fold or mix in blueberries.
  • Fill muffin tin with batter.
    muffin batter in pan
  • Bake until toothpick inserted in center comes out clean and muffins are golden brown, about 19 minutes for 6 muffins or 25 to 30 minutes for larger 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

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

You can Pin this recipe here:

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

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

      • Heather says

        I can’t have coconut either, and boy is it hard to get a good AIP baked good without coconut flour. I’ll do a little experimenting with your recipe to see what I come up with. I am super intrigued by your use of both gelatin and collagen for improving the texture.

        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

    5 stars
    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? Did you check the freshness of your baking soda?

      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 OR, if they didn’t rise, I’d check the freshness of your baking soda.

      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

  55. Ellen says

    I thought I’d try this blueberry muffin recipe after having great success with your snickerdoodle recipe. I am a good baker and like a few other people these didn’t rise. They started to brown after 20 minutes so I took them out and did the toothpick test which said they were done. This is pretty typical of aip recipes, unfortunately. All best wishes to you. No hard feelings, at least I don’t have to throw them away. But they are not particularly good. If you included a photo of the batter, that would help for us to know what we might have done differently. Mine was more like an aip cookie dough.

    Reply

    • Megan says

      Too sad, Ellen. Did you use Otto’s brand cassava flour? I will indeed add process photos. I created this recipe before that had become a norm for me, and I should add them; I agree. This recipe is very reliable, so I think it must be the flour brand you used. Process photos coming very soon! 🙂

      Reply

      • Ellen says

        I always use Otto’s cassava flour., so it’s something else. ☹️ I will check later to see how the batter looks in your photo. Thanks!

        Reply

        • Megan says

          Okay, Ellen. I just made them again this morning, and they turned out perfectly. I’ll be uploading the photos today and republishing, so you’ll be able to see the batter and the inside of the muffins close-up etc.

          Reply

        • Megan says

          The updates are all made, Ellen, so you can see the photos, and maybe look closely again at each ingredient. Looking again at your original comment: If they didn’t rise, I’d make sure you have fresh baking soda and that you used the apple cider vinegar. Best wishes!

          Reply

          • Ellen says

            Yes, your batter is moister than mine was and I used honey/maple syrup, I’ll try again sometime and add more water if necessary. Thanks for the great photos!

            Reply

            • Megan says

              Hi Ellen, You’re welcome for the photos! 🙂 I would not change any ingredients at all for success. So, be sure to use coconut sugar, not liquid sweetener, and do not add more water. Consider testing your baking soda. The recipe only works as it’s written. 🙂

              Reply

  56. Kelly M says

    I made these today and followed exact instructions. My muffins were golden on the outside and complete mush on the inside ☹️ Baking soda was fresh, so I have no idea why! The edible parts do taste great, though. Bummer.

    Reply

    • Megan says

      Hi Kelly, I’d go through the recipe ingredients and see where you might have made a change inadvertently. Did you use Otto’s or Bob’s cassava flour, for example etc?

      Reply

  57. Maria says

    4 stars
    Hi Megan! I made these and they turned out pretty good – these will become a staple! One clarification – you add the gelatin to the dry mix without mixing it with water first? I’m just used to adding gelatin with water/hot water and then adding to the mix. Thank you!

    Reply

  58. Dan says

    I tried making this one, and I also had a soggy muffin. That parts that weren’t soggy were quite tasty. I was trying to figure out what could have caused the sogginess, and I was hoping you could clarify one thing. When you say “⅓ cup lard or coconut oil, melted and cooled slightly” in the recipe, does this mean I measure out ⅓ cup of the solid lard/coconut oil and then melt it? Or should I melt the solid lard/coconut oil and then measure ⅓ cup from the now-liquid fat?

    Reply

    • Megan says

      Hi Dan, you should measure after melting. What brand of cassava flour did you use? I’d look at each ingredient and make sure you used exactly what was specified.

      Reply

  59. Kelli says

    Good morning,
    I will be making these muffins this morning for my daughter. I will be using frozen blueberries. Do I put them in frozen or thaw and drain them first?
    Thank you

    Reply

  60. Jody says

    Is VAD and AIP same or different? I am confused. What are the key points that make them different? It might be helpful if you did a comparison spreadsheet of all difference diets (ex. PALEO, KETO, VAD, AIP…) and spelled out their abbreviations in the key section and make that easy downloadable pdf so everyone had access to compare and remember key points about each diet protocol. (see ex of possible chart see photo) Also point out in the key the diets you know that should not be done anymore and give a brief explanation why it discontinued like the GAPS diet. Also include links to your free food list for each diet. Add whatever you think important to know about each diet too.

    Reply

    • Megan says

      Hi Jody, thank you for that request, and I’ll keep it in mind! Just to briefly answer your first question now, VAD and AIP are pretty different. I don’t actually recommend the AIP diet. I appreciate its benefits for people short term, as it can bring someone from an inflammatory standard American diet of processed foods to a place of eating naturally and supplementing differently than the medical system advises, so a good mindset shift. But after that, the AIP diet focuses on foods that become toxic when overeaten, foods that are high in vitamin A and copper especially, like liver, kale, sweet potatoes and avocado. In small measure, 100 years ago, these foods would have been fine. But our bodies can’t handle, without having to store toxins, such an inundation of “super foods”; it’s not natural or healing to eat that way. The Low vitamin A and Low Copper Diet (or VAD) focuses on detoxing the toxicity that’s gotten stored in the liver, kidneys, fat and other tissues through eating processed foods, “super foods” and living in a toxic world. When we stop “intoxing” (a term coined by Dr. Smith), our bodies begin detoxing and healing in very dramatic and measurable ways, sometimes immediately, and ongoingly over the course of years. A low vitamin A and low copper diet provides the foods ancient peoples would actually have eaten, gentle super foods, like great quality naturally raised meats, apples, rice, beans and oats (once tolerated, if someone starts out grain-free), and more. This is the diet I recommend. What I see in the AIP community is that most people never fully heal. On the VAD diet, I see one person after the next heal one symptom and disease after the next to the point of getting very complete and deep healing. It’s been amazing to be a part of and participate in. Re the Keto diet, briefly, again only short term benefits. With the Keto diet, the toxins are pushed in to the liver, and so they either postpone disease, or wait to be detoxed later. Here is the VAD diet page that has a printable of the Yes foods: https://eatbeautiful.net/vitamin-a-detox-diet-free-printable-food-lists-avoid-eat-toxicity/ Finally, re the VAD diet, I do recommend joining my doctor’s Love Your Liver network. There’s a one-time membership fee, I do not benefit in any way, and you get an incredible resource of knowledge, community support and guidance on your journey: https://nutritiondetective.com/pages/membership I hope all of that helps a lot! 🙂

      Reply
4.78 from 54 votes (34 ratings without comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




The maximum upload file size: 15 MB. You can upload: image, other. Links to YouTube, Facebook, Twitter and other services inserted in the comment text will be automatically embedded. Drop files here

✖
Wellness Diet Recipes & DIY Remedies
sign up to receive recipes & updates every week!
Please wait...

Thank you! You'll receive a confirmation email shortly!

You can easily unsubscribe from our mailing list at any time by clicking on the unsubscribe links at the bottom of each of our emails. Your privacy is important to us. We will never sell your information.