Gluten-Free Maple Muffins (Only 150 Calories)

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Healthy muffins are an excellent breakfast or snack to have on hand…especially when they are as tasty as these! Instead of regular white flour, I used coconut flour which is very high in fiber and lower in starchy carbohydrates. Coconut flour is 38% fibre and 18% protein. When using coconut flour, it absorbs a lot of fluid so there is plenty of wet ingredients to maintain the moisture due its high fiber content. I also used chia seed eggs but you can happily use regular eggs if you’d like. With the combination of the chia seed eggs and coconut flour, this will certainly boost your fiber intake.



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  • 3 chia eggs (2 tbsp chia seeds in 1 cup + 2 tbsp water) OR 5 organic eggs
  • ½ cup (75 g) coconut flour
  • 1 cup (250 g) homemade apple sauce
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • Pinch of sea salt
  • 4 tbsp maple syrup
  • 2 tsp vanilla extra
  • 1/3 cup (80 ml) coconut oil
  • ½ cup (65 g) chopped walnuts
  • 4 tbsp dried blueberries


  1. Preheat the oven to 250 F (180 C).
  2. Grind the chia seeds into a meal then add the water and let sit for a few minutes (skip if using eggs).
  3. Blend the coconut flour, baking soda, cinnamon, sea salt, maple sugar until mixed well.
  4. Then add in the chia eggs (or regular eggs), vanilla and oil. If using honey or maple syrup instead of the maple sugar add this in now. Blend well.
  5. Fold in the walnuts and blueberries.
  6. Use muffin or cupcake cups in a muffin tray, fill each muffin cup up and cook in the oven for 30-35 mins or until a knife comes out clean.
  7. Leave to cool on cake rack. They may be crumbly but they will firm up as they cool.
  8. Store in an airtight container in the fridge. You can freeze these also.


  • Chia seeds – eggs, flaxseed meal
  • Coconut flour – almond flour, hazelnut meal, macadamia flour, or any gluten free flours
  • Maple sugar – maple syrup, Honey, Rice Malt
  • Coconut oil – macadamia oil
  • Walnuts – pecans, hazelnuts
  • Blueberries – sultanas, currants, cranberries, raisins

Prep time: 20 minutes

Cook time: 40 minutes

Total time: 1 hour

Servings: 12

  • Nutrition per serving:
  • Calories150
  • Fat10g
  • Saturated Fat6g
  • Cholesterol0mg
  • Sodium80mg
  • Carbohydrates13g
  • Fiber4g
  • Sugars7g
  • Protein 2g

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

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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