Gluten Free Fitness

Gluten free muffins

Recipe by
35 min.
Prep: 10 min. | Cook: 25 min. | Servings: 12


  • 400 grams of white beans (This is likely about 2 cups-I portion them out into individual containers after they are cooked prior to freezing them, then just pull one out as needed.)
  • 2 TBSP coconut flour (I live in a very humid climate, you may not need this.  Adjust depending on how “sticky” your batter seems.)
  • 1/2 cup protein powder (I used Muscle Gauge Cake Batter)
  • 1/2 cup gluten free oats
  • 1/4 cup fruit or squash puree (you can use pumpkin, applesauce, butternut squash, whatever you have handy.)
  • 1 egg
  • 1 TBSP vanilla
  • 1/2 cup Zsweet or Erythritol or whatever sweetener you like, to taste
  • 1/8 tsp sea salt
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 cup of add-ins (blueberries, raspberries, chocolate chips, whatever. Gummy Bears might be kind of weird, but pretty much everything else I can think of sounds good.)


  1. Preheat your oven to 350F degrees.
  2. Add the beans to your food processor bowl.  Process the living daylights out of them, scraping the sides of the bowl down occasionally until you have a smooth puree.  During this process you can add the vanilla and fruit/squash puree.
  3. Add in the rest of the ingredients (not the add-ins! everything else!) and blend well.  Don’t add the coconut flour until you can see if you need it or not.  Your batter should be a little sticky and thick, thicker than cake batter.  If not, then add the coconut flour a little at a time.
  4. NOW add your add ins and just pulse a few times to get them incorporated.  Otherwise instead of blueberries or chips you will just have purple or brown batter, with no chunky goodness.
  5. Divide evenly into 12 muffin tins.  This makes 12 good sized muffins.
  6. Bake approximately 25 minutes.  They will look quite puffy when they first come out of the oven and then deflate, I’ve no idea why this happens.  If anyone knows, please educate me in the comments!

Now, these are delicious and healthy, but still avoid eating them all in one sitting.  Calories count.

Gluten Free and Fit 101 gives you some more information on fitting treats like this into a healthy diet.  Or if you want it all in a nutshell, check out 7 Quick Start Tips for Living a Healthy Gluten Free Fit Life (without making yourself nuts in the process) on Kindle, or the Tips for Healthy Gluten Free Cooking (eat great food without being a chef) companion Kindle book.  (It’s also available here in PDF form.)

Like the saying goes, I’m not on a diet, I just eat well.  Join me?

What are your favorite add in’s for muffins?

(If someone says Gummy Bears and they are serious and has a pic to prove it, I will figure out some kind of prize.)


2 Reviews

  1. Do you really mean 400 grams of beans? Are they mashed. I looked up a grams to cups ratio and it comes to almost 4 cups.

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