Blueberry Muffin (Gluten Free, Nut Free, Dairy Free, Low Carb)

I received many requests to create a nut free version of my Paleo Blueberry Muffin from people who are allergic to nuts. This new Blueberry Muffin recipe is made with coconut flour and is free of any nuts, dairy and gluten. The main ingredients for the muffins are coconut flour, coconut oil, coconut milk and eggs.

The consistency of these muffins is soft and moist. You can adjust the sweetness to your liking, but since I haven’t eaten much sugar for the past few years, I think 2 tablespoons of honey was just the right amount to make 6 muffins.

Paleo Coconut Flour Blueberry Muffin

Here is a tip to baking with coconut flour: Do not pack the coconut flour into your measuring cup as you may end up with more than the recipe calls for. Smash any big clumps in the coconut flour first and then fluff the flour with your measuring tool. Fill your measuring cup or spoon and level it off with a knife.

I would love to hear your feedback on this recipe and if you think the ratio of the ingredients need some tweaking. Enjoy!

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4.6 from 7 reviews
Blueberry Muffin (Gluten Free, Nut Free, Dairy Free, Low Carb)
Prep time: 
Cook time: 
Serves: 6
  • ⅓ cup + 2 tablespoons coconut flour (about 59 grams)
  • ⅛ teaspoon baking soda
  • 2 tablespoons raw honey
  • ½ cup coconut milk, full fat
  • 2 tablespoons coconut oil, melted
  • 3 eggs
  • ½ teaspoon vanilla extract
  • ¼ cup fresh blueberries (frozen blueberries will not work)
  1. Preheat the oven to 350°F and line a muffin tin with baking cups.
  2. Mix together the coconut flour and baking soda.
  3. In a separate bowl, whisk together the honey, coconut milk, coconut oil, eggs, and vanilla extract.
  4. Using a rubber spatula, mix the wet and dry ingredients together.
  5. Gently fold the blueberries into the batter.
  6. Spoon batter into the prepared muffin tin, filling each to the top.
  7. Bake until a toothpick inserted into the center comes out clean, about 30-35 minutes.
  8. Set pan on a wire rack to cool. Wait until muffins are completely cool before serving. Store in the refrigerator.

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Love to hear from you & see your photo! Please comment below.


  1. Victoria May 30, 2013 at 8:31 am Reply

    What if you’re allergic to nuts and coconuts? 🙁

    • adriana May 30, 2013 at 8:44 am Reply

      are you really allergic to coconut? how about dairy? you could try using the almond flour blueberry muffin recipe and substitute the almond flour for sunflower seed flour (ground up roasted or raw sunflower seeds), the coconut milk for whole milk or greek yogurt and the coconut oil for butter

  2. Karen May 30, 2013 at 9:23 am Reply

    Love all your recipes but have a question on the coconut oil. It is never specified in recipes if the oil should be in liquid form or kept in solid form. I think I assumed liquid form on a few recipes (not all yours) I have tried and the consistency of the end product did not turn out right. Any guidance for this new coconut oil user?

    • Patti June 1, 2013 at 7:35 am Reply

      Its almost always in liquid form. : )

  3. Shannon June 1, 2013 at 4:31 pm Reply

    Also wondering about the coconut oil thing …

  4. adriana June 3, 2013 at 8:03 am Reply

    I will specify when I used melted or solid coconut oil from now on. This and most all my recipes are in liquid form. Here in Hawaii my coconut oil never gets solid, the weather is always too warm here!

  5. Claudia R.H. June 3, 2013 at 11:21 am Reply

    I made these today and they were surprisingly good for Paleo- moist, flavorful, and not overwhelmingly coconut-y. Even my toddler daughter was saying, “Yum!” in between bites.

  6. Ruth June 5, 2013 at 6:30 pm Reply

    It’s easier to work with melted coconut oil and all the other ingredients at room temperature. I have great results in that way.

  7. Ashlie Frear (@ashlie914) June 7, 2013 at 12:12 pm Reply

    These look great. Will be making them for my daughter and fiancé. I unfortunately am allergic to eggs 🙁

  8. Krystal June 12, 2013 at 11:18 am Reply

    What is the dietary count on this. It looks great!

  9. Kristina June 22, 2013 at 6:10 am Reply

    Oh darn, yeah I had the flour in the pantry. I was careful to fluff the flour and not go over the amount but maybe it’s because it was in the pantry.

  10. Jennifer June 22, 2013 at 4:32 pm Reply

    If you don’t have coconut oil, could you use butter or olive oil, or a different type of oil, I find it hard to acquire coconut oil where I live.

    • adriana June 22, 2013 at 4:47 pm Reply

      yes, butter will work

  11. Pam June 23, 2013 at 10:31 am Reply

    what can I sub in for the eggs? my son is allergic to eggs, dairy and wheat… trying to find recipes for him.

    • Layla Falcon October 6, 2013 at 8:18 pm Reply

      Try flax eggs – 1 tablespoon flax meal plus 3 tablespoons water
      My blog has some egg free recipes and they’re all dairy and wheat free.

  12. Maria June 23, 2013 at 11:27 pm Reply

    Love this recipe! Will be featuring it on my blogpost about baking with coconut flour 🙂 Thanks!

  13. Gerlinde in Dallas June 30, 2013 at 10:14 am Reply

    I’m still trying to get used to baking with coconut flour. Your muffins look wonderful; will definitely be giving these a try!

  14. Angie July 19, 2013 at 6:46 am Reply

    I have made these several times now and they are my go to muffin recipe now. My batter is not too thick. I use whatever liquid I have at the time: coconut milk, almond milk, heavy cream. It’s all worked for me. Last time I added banana so I didn’t use extra honey but for the blueberry, I would use a little extra sweetener. I use “let’s do organic” coconut flour always. I also kinda do the opposite. I don’t fluff my flour but make sure it’s in the measuring spoon real good and very level. No rounded measurements since coconut flour is so dense. Very good recipe for paleo muffins. in like it a lot.

    • adriana July 19, 2013 at 11:08 am Reply

      thank you for the review!

  15. Anonymous July 24, 2013 at 5:32 am Reply

    how many calories are per muffin?

    • Rachel August 8, 2013 at 4:31 pm Reply

      I am wondering the same thing Anonymous. 🙂

  16. Rachel August 8, 2013 at 4:30 pm Reply

    What is the nutrition info per muffin?

  17. Mary September 4, 2013 at 1:05 am Reply

    Can I use maple syrup in lieu of honey ?

    • adriana September 4, 2013 at 9:38 am Reply


  18. Fabia September 7, 2013 at 5:10 am Reply

    First time baker…. They burnt really quickly? Was the oven too ‘pre- heated’?…

  19. Wellness-Journey September 27, 2013 at 12:55 pm Reply

    I made these for my friend this evening who is under the weather. She leads a paleo lifestyle. This is the first time I bake muffins with coconut flour. I added an additional 1/3 cup of coconut milk.The muffins turned out great. Taste tested by my husband and children.Thank you!

  20. Delissin October 27, 2013 at 1:37 am Reply

    Hi! I love your blog and your recipes. I just made your Muffins and the turn out deliciously. I used dry blueberrys as I didn´t have fresh in hand.

    I love the taste. The texture (on mines) are similar to a Britsh Scone… mmm… good!

    I made the mistake of filling up too many muffin cups, so mine don´t look as beautifull as yours. Also they didn´t rise. So next time I will make just 6 muffins and I will make the pretty before putting them in the oven.

    I will use this recipe several times as it´s great! Thanks a lot!

    Yo can have a look at mine here:

  21. Jay October 29, 2013 at 9:23 pm Reply

    I just made a batch of these and again my batter was way too thick and they could have been sweeter for sure…I do keep my coconut flour in the fridge already and i sifted the flour as well so that isn’t the reason they turned out thick…I will make them again and try extra coconut milk and maybe some more baking soda along with baking powder…I have a batch of banana choc chip muffins In cooking now and that recipe was perfect in consistency!

  22. KG December 2, 2013 at 9:29 am Reply

    Delicious! I made these today and they are amazing. Easy to make, very moist and great flavor. I will definitely make these again.

  23. Steph K January 4, 2014 at 10:24 pm Reply

    I made these mini muffin style and with almond flour, they are delicious!

  24. Thoughtful Cooking January 6, 2014 at 10:47 am Reply

    I’ve been looking for a way to get more coconut oil into my recipes, and I hadn’t yet found a blueberry coconut muffin that included any, thanks!

  25. Marsha January 15, 2014 at 7:33 am Reply

    Any idea what the nutritional content of these muffins are? Calories.. fat… carbs.. protein?

  26. Tianda January 15, 2014 at 1:39 pm Reply

    can I use skim milk instead of coconut milk?

    • adriana January 15, 2014 at 1:56 pm Reply

      The recipe calls for full fat coconut milk. I am not sure skim milk will work unless you adjust the amount added. You can substitute the coconut milk for heavy cream.

  27. Terry January 27, 2014 at 4:44 pm Reply

    Made these muffins tonight. Didn’t have blueberries so I sprinkled some unsweetened coconut and a few walnut pieces on the top, before baking. (Didn’t want to wait to pick up blueberries). They were absolutely delicious, very moist and light. Wish I would have made a double batch! Hubby said it was a keeper recipe.

  28. Alex February 13, 2014 at 1:39 pm Reply

    Great recipe!

    I wanted to ask how I could go about using a combination of almond flour and coconut flour. I ended up doing this out of necessity when I tried making these muffins, and although the muffins didn’t rise very much, the flavor was delicious! So if I use, for example, half a cup of almond flour, how much coconut flour and eggs should I use (still using the 1/2 c of coconut milk)?

    • adriana February 15, 2014 at 11:18 am Reply

      Alex, I am sorry but without doing some testing first I can not answer your question. How much almond flour did you add to this recipe? Did you modify anything else? Is your goal to just make it rise, since you said the taste was good?

      • Alex February 16, 2014 at 5:18 pm Reply

        Yes, I just want it to rise but keep the flavor.

        I used about 3/4 c almond flour, 1/4 c coconut flour, and 1 egg. I’m going to try again using a little less coconut flour because I think that might have been the problem. The batter came out very very thick. Maybe 2 eggs?

  29. Kerry February 25, 2014 at 8:36 pm Reply

    Made these muffins yesterday and they were lovely. First muffins I have ever made actually :). I substituted coconut milk with ordinary milk. However I suspect I have a dairy intolerance. Would water be ok instead of coconut milk? I don’t like the additives to coconut milk, and though I know I can make my own coconut milk, water would make this Easter.

    • adriana February 26, 2014 at 10:19 am Reply

      Kerry, water might work, but you will need to add less and without doing some testing I don’t know how much. The coconut milk has a lot of fat which helps with moisture and to bind the ingredients together. Please let me know how it goes if you make it with water.

  30. Roya Rachel April 27, 2014 at 2:56 pm Reply

    Making these right now! Can’t wait!

  31. Alaina May 15, 2014 at 2:35 pm Reply

    Awesome!!! im a cook, not a baker. so, i improvised. having worked with coconut flour before i decided to double the recipe and then add enough skim milk til it was the consistency of cookie dough. then, i added baking truvia to taste. as sweet as cookies 🙂 turned out perfect, no egginess. this is now my go to for a tasty quick and healthy breakfast. thanks!

  32. Alaina May 15, 2014 at 2:37 pm Reply

    Also, sorry about the mess. I was cooking a lot of stuff.

  33. Nath May 31, 2014 at 12:15 am Reply

    Hi everyone, I just wanted to add my experience to all yours!
    First time I made these muffins, they were a little too wet in my opinion, and way too sweet for me (and for my hubby, who is a sweet tooth!;-))
    This morning I tried it again, but I replaced coconut oil with ghee and I used agave syrup instead of honey (I think I also used slightly less of it than the honey I used last time)

    Also I’m using frozen blueberries, so this must be the reason why there was more moisture with it….

    Anyways, this time it was absolutely d.e.l.i.c.i.o.u.s.!!!!
    Hubby even ate 2 of them in a row! (Hum me too!;-)

    I think the texture was different his time, less moist, more like fluffy and “soft and tender”, because of the ghee and using less frozen blueberries, resulting in less water melting while cooking.

    Anyways, thank you so much for this recipe!
    My husband says it helps him staying away of carbs, while still having something sweet and “desserty”!! 🙂
    And I LOVE it!

  34. Emma September 6, 2014 at 4:26 am Reply

    I don’t know just yet how these have turned out as they are still in the oven but I’ve used the new amount and my batter is so thick and dough like and whilst cooking they don’t rise and just seem to burn on the tips of the dough. Do you have the conversion to grams/ounces as I don’t usually use cups so this may be the problem. I’m new to using coconut flour and don’t want to be turned off it just yet! Thanks x

    • adriana September 6, 2014 at 3:22 pm Reply

      Hi Emma,
      How did they turn out?
      1/3 cup + 2 tablespoons of coconut flour is approximately 59 grams.

      • Emma September 18, 2014 at 7:32 pm Reply

        Sorry, I didn’t get your reply! Thanks for the conversion, I will try it again with your measurements but I have also bought some cup sizes for baking. The muffins were edible! I think too much flour-they were quite light to bite but took an age to chew as they kept absorbing all saliva in my mouth! I don’t think that’s right is it?xx

        • adriana September 18, 2014 at 8:13 pm Reply

          They should definitely not be chewy. These muffins have a light and fluffy consistency.

          • Emma September 18, 2014 at 8:57 pm

            I don’t think they were chewy, it was more that they dried my mouth out so took more time to chew to swallow if that makes sense?! Not chewy as they were cake like but as I say quite absorbing in my mouth. X

  35. Alana September 15, 2014 at 1:24 pm Reply

    I’m not sure why but mine turned out really oily and had the texture of a quiche… Any idea where I went wrong??

    • adriana September 18, 2014 at 7:23 pm Reply

      Alana, how did you measure the oil and was it melted. This recipe calls for only 2 tablespoons, so your muffins should have really not been so oily like you say.

  36. Stacy October 16, 2014 at 10:18 am Reply

    I followed the recipe with frozen blueberries and they were successful. Very moist muffins, but they stuck to the paper lining on the bottom (from the frozen berries maybe), I wonder how they would do without the liners. I was very careful not to over mix the batter. They took 30 minutes in the oven. Please note the text: “Recipe makes 6 blueberry muffins. Store in the refrigerator.” does not make it onto the printed version of the recipe and I was clueless how to distribute the batter, so I ended up with 8 muffins.

    • Nicole June 7, 2015 at 7:28 pm Reply

      I sprayed with olive oil and they came out just fine without liners.

  37. Lulu January 27, 2015 at 1:46 pm Reply

    Hi, I really want to try making these muffins, but can’t get my head round cup measurements (from the UK! ) any chance you could put the weight of the ingredients? Thanks.

    • adriana January 29, 2015 at 10:03 am Reply

      Lulu, ⅓ cup + 2 tablespoons of coconut flour is about 59 grams. I don’t have the measurements in grams or ml for the other ingredients. All my recipes use measuring cups and spoons to measure ingredients. These are very affordable tools you can find in most kitchen stores.

  38. Lulu January 29, 2015 at 2:17 pm Reply

    Thanks adriana. Didn’t realise you could buy actual measuring cups, thought you had to use drinking cups and was worried about choosing the wrong size.. doh! Jusr did a quick Google search and they do cheap ones in a local store.. will pick some up tomorrow. Yea, can do lots of recipes now. Thanks for your help.

  39. Sassy Gonzales March 2, 2015 at 8:30 am Reply

    I’m new at transitioning to the Paleo lifestyle. My hardest thing I’ve come across in this journey is finding delicious baked goods. However these muffins are amazing 🙂 🙂 they are perfect! I love the texture of them – they are soft not dry or stiff which has been my problem with baking with coconut flour. They are sweet but not overly sweet I felt happy giving my two year old son one of the in the morning with a strabbled egg! Can’t wait to make these again. However I did used frozen blueberries and felt the recipe was fine the only thing was where the frozen blueberries landed in the muffin it was a little moist around the blueberry (probably from the extra liquid when the warmed up) but it didn’t bother me 🙂

    • adriana March 2, 2015 at 9:07 am Reply

      Thank you for your feedback and for sharing your photo Sassy! Looks amazing 🙂

  40. jan March 6, 2015 at 8:44 am Reply

    hi, is this recipe is for 6 muffins or 12? thanks!

    • adriana March 6, 2015 at 9:20 am Reply

      Jan, this recipe makes 6 muffins.

  41. Nicole June 7, 2015 at 7:27 pm Reply

    I subbed raspberries for blueberries and it turned out great.

    • adriana June 8, 2015 at 8:18 am Reply

      🙂 Thank you for your feedback and for sharing your photo Nicole. Looks delicious with raspberries!

  42. Alicia July 23, 2015 at 4:24 am Reply

    So what are the net carbs per serving?

  43. Rose October 13, 2015 at 3:39 am Reply

    It says Dairy free but i notice you have eggs in the recipe. Would flax eggs work or another substitution?

    • adriana October 13, 2015 at 1:53 pm Reply

      Rose eggs are not dairy. Using flax eggs might work but the texture will be different.

  44. Angie February 6, 2016 at 6:11 am Reply

    Just made these but did not see your note on the coconut flour. Makes a lot of sense… Couldn’t figure out why my measures and grams were not matching up to yours. Rather new to coconut flour. They turned out quite well though still moist and very tasty! 🙂

    • adriana February 7, 2016 at 7:46 am Reply

      Hi Angie, thank you for your feedback! I am happy you enjoyed the muffins 🙂 Grain-free baking is definitely tricky and it helps to use a scale to measure the ingredients. But keep in mind that even different brands yields different results. That’s why I always list the ingredients I use below each recipe.

  45. Angie February 11, 2016 at 5:38 am Reply

    What happens if you use frozen blueberries?

    • adriana February 11, 2016 at 11:52 am Reply

      Hi Angie, using frozen blueberries may make your muffins too moist. The fresh fruit is drier. If you want to try with the frozen berries, thaw them first, and try to dry them with a paper towel before mixing them in the batter.

  46. Amy Herbert February 27, 2016 at 4:15 am Reply

    Made these this morning for the first time. I love regular blueberry muffins but am trying to be on a paleo diet while starting a workout program. The consistency of your batter is spot on and they LOOK like my mother’s muffins. The taste is good, but not quite the same as good old flour and sugar. I took the liberty of adding a pinch of salt and baking powder to your recipe, as I wasn’t sure how old my baking soda was. Next time I will add a little more salt. Doubling the recipe and using almost a full cup of berries added to each muffin after the batter is spooned into the tin yielded a beautiful dozen. I uploaded your recipe to myfittnesspal and here are the stats: for one muffin 169 cal, 12 g fat, 4 G protein, 7 g sugar, 8.8 g carbs. That was before my husband slathered his with plugra butter!!

    • adriana March 1, 2016 at 11:18 am Reply

      Hi Amy, I’m so happy to see your photo! Thank you for sharing it and thank you for your feedback. It’s great to know you like my recipe 🙂

  47. Lauren March 1, 2016 at 4:24 pm Reply

    My boyfriend and I love these! Make them at least once a week. I usually double the recipe.

    • adriana March 1, 2016 at 4:46 pm Reply

      Thank you Lauren! Your muffins look amazing!

  48. Zena May 17, 2016 at 11:24 am Reply

    Are there nutrition facts per muffin?

  49. Zena May 17, 2016 at 11:25 am Reply

    Ahh sorry just saw the post. I have the ingredients will be making them tonight!! Very excited 🙂

    • adriana May 24, 2016 at 11:12 am Reply

      Great Zena! How did they turn out?

      • Zena May 24, 2016 at 3:02 pm Reply

        Texture was great. Coconut flour is definitely an acquired taste however.

        • adriana May 25, 2016 at 11:52 am Reply

          Thanks Zena! I totally agree with you! Personally I like the flavor of almond flour more.

  50. Tauni May 18, 2016 at 5:29 pm Reply

    Unfortunately I followed your almond flour recipe and just substitued almond flour with coconut flour on my own:-( I’m still learning! lol. I also used Almond Milk…and the muffins didn’t bind at all! They were very crumbly and tasted too much of coconut! so…I’m glad you posted this! I am excited to try again and use the right amounts with the right ingredients. Thanks!

    • adriana May 24, 2016 at 11:08 am Reply

      Thank you Tauni. Please let me know how it goes next time 🙂

  51. Cayla June 7, 2016 at 8:01 am Reply

    Hey! First off thanks for the recipe! So I added some spirulina, elderberry, apple cider vinegar, and a little bit goats milk ( from a farm down the road lol) to the coconut milk. The batter was was AMAZING! So tasty and green ;)!

    • adriana June 7, 2016 at 9:01 am Reply

      Hi Cayla, thank you so much for your feedback! Your modifications sound delicious! Can you post a photo of your muffins here so I can see? You can attach it to your comment. 😘

  52. peggy June 7, 2016 at 10:29 am Reply

    how many muffins does this recipe render? what are nutritional facts per muffin?
    why do you use honey instead of Erythritol? honey is higher is carbs.

    • adriana June 8, 2016 at 10:35 am Reply

      Hi Peggy, this recipes makes 6 muffins. I mostly use raw honey in my recipes because of it’s nutritional content and I like the taste. I try adding as little as possible to all my recipes to keep the carb count low. As you can see I added just 2 tablespoons in this recipe. You could try substituting it for Erythritol.

  53. Tabitha June 19, 2016 at 9:19 am Reply

    Allergic to nuts could I use Rice milk and Rice flour.? i AM FINDING a lot of NUT free stuff uses coconuts…. when I was tested for Tree Nuts Coconuts was included and I am actually allergic to it. I love that everyone is putting gluten free stuff up but its frustrating when I go looking for NUT free stuff and coconut is included in everything…

    • adriana June 21, 2016 at 9:12 am Reply

      Hi Tabitha, I understand. Most grain-free baking is done with some kind of nut flour or coconut flour because they give baked goods the best texture and taste. If you are not allergic to seeds, you could try making my recipe using pumpkin or sunflower seed flour. BUT this recipe here in particular will not work with these substitutions, even if you make it with rice flour. You could try making my other Blueberry Muffin recipe instead. Please let me know how it goes.

  54. Jessie Chai June 27, 2016 at 2:50 pm Reply

    Can i use chia seeds as an egg replacer?

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