Homemade Gluten-Free Blueberry Muffins

By: Jody Paglia Tanzman, RD,LDN,CLC

I created this recipe for a private client who is both diabetic and gluten-free. Those two words are often synonymous with unnaturally dense baked goods that have a cloyingly sweet and slightly metallic taste (from artificial sweeteners). Not these blueberry muffins! They are just substantial enough to be filling and each bite highlights the juicy, vitamin C packed blueberries. I used agave as the sweetener because of its low glycemic index, and the protein boost from the flax, nuts and nut milk also helps to keep blood sugar levels steady. A pre-mixed gluten-free all purpose flour keeps things simple. The gluten-free all purpose flours on the market generally work well, though be sure to check the package instructions as some do require adding extra ingredients such as xantham gum. If you’re not shying away from gluten, you can certainly substitute wheat flour.

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  • 1 cup (140 g) plus 2 Tbsp. gluten-free all purpose flour
  • 2 Tbsp. flax meal
  • 2 Tbsp. almonds, coarsely chopped
  • 2 tsp. baking powder
  • 1 small lemon, zested
  • 1/2 tsp. cinnamon
  • 1/4 tsp. kosher or ground sea salt
  • 1 cup (150 g) fresh blueberries
  • 4 Tbsp. fresh, organic applesauce (or 1 large egg)
  • 1/3 cup (80 ml) raw agave or pure maple syrup
  • 2/3 cup (160 ml) nut milk
  • 2 Tbsp. coconut oil, melted
  • 1 tsp. vanilla extract


  1. Pre-heat the oven to 325 F (160 C).
  2. Line a muffin pan with the baking cups (you’ll need 10).
  3. In a large bowl, whisk together 1 cup of the flour, the chopped almonds, the flax meal, baking powder, lemon zest, cinnamon and salt.
  4. In a small bowl, combine the blueberries with the remaining 2 Tbsp. of flour, tossing well to coat the blueberries.
  5. In a separate small bowl, combine the applesauce (or egg) with the agave, nut milk, melted coconut oil and vanilla extract and mix well.
  6. Pour the wet mixture into the large bowl of dry ingredients, folding it in just to mix. Then fold in the blueberries.
  7. Portion the batter among the muffin cups, using a medium-sized scooper. Bake for about 15-20 minutes, until the muffins are lightly browned on top and a toothpick inserted into the center of the center muffin comes out clean.
  8. Let muffins cool on a wire rack. Store in an airtight container; keep in a place that’s cool and dry for up to 3 days. Enjoy!

Prep time: 15 minutes

Cook time: 15 minutes

Total time: 30 minutes

Servings: 10

  • Nutrition per serving:
  • Calories120
  • Fat4.5g
  • Saturated Fat2.5g
  • Cholesterol0mg
  • Sodium70mg
  • Carbohydrates20g
  • Fiber2g
  • Sugars10g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Jody Paglia Tanzman, RD,LDN,CLC

Jody is a Registered Dietitian and trained professional chef. She is a graduate of Boston University and received her post-baccalaureate degree in dietetics at Hunter College. She also attended the Institute of Culinary Education in Manhattan. Jody has cooked for numerous well-known restaurants and catering companies throughout NYC, including Gramercy Tavern and the green, sustainable catering company, The Cleaver Co. Jody is a frequent recipe contributor to several online blogs. Her articles on gluten and celiac disease have been referenced on numerous websites, and she is currently at work on a gluten-free cookbook. Jody also works as a Culinary Advisor for Brigham and Women’s Hospital in Boston, creating new, high quality menu items that meet strict parameters for nutrition and wellness. Her most favorite job, however, is being a mom to two boys.

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