Hello Everyone! It has been a little while since you have heard from me on here.
I have been dealing with some autoimmune health issues and needed to take a little blogging break. I am not sure when things will be back in full swing as I am still working with my medical team to get to the bottom of the root cause.
There will still be lots of appointments with specialists in my future and in the mean time I am just trying to take it one day at a time. I share regularly on my Instagram stories about my health issues (the good, the bad, and the ugly) so if you want you can follow more of my journey there.
Jump to Recipe
I haven’t felt up to recipe creating but this recipe came out of my craving for a muffin that didn’t worsen my current digestive issues.
I needed something low in fat (saturated fats are not my friend right now) and refined sugar free.
I also wanted to use very little flour as they can be hard to digest. This recipe only uses 1/4 cup of coconut flour in the whole thing. If you don’t tolerate coconut, try swapping it out for arrowroot starch or tiger nut flour. To make this recipe vegan (simply leave out the gelatin egg).
I have tried making these without the gelatin egg and they taste the exact same they just rise a little less. I used avocado oil in this recipe because coconut oil is not working for me right now, but you could use coconut oil instead if you prefer.
The base of this recipe is green plantains.
I have been eating a lot of plantains lately and have been using them to make fries, chips and pancakes/waffles. I figured I could also probably use them to make a muffin recipe too.
I wanted to use a lot of fruit and veggies in this recipe because sometimes even those can be hard to digest when your digestive system is acting up. I used carrots, parsnip, apples, and dried cherries and raisins. You could use just carrots (if you aren’t a fan of parsnip) and the apples are optional too (although they are my favorite part).
Feel free to use any dried fruit you like and if you have reintroduced chocolate then some dark chocolate chips would be delicious too! I think cranberries and orange zest would also be a delicious combination! The sky is the limit here!
If you are interested in more recipes like this one and in supporting my blog please check out the latest AIP Community eBook! By purchasing a copy you are helping me continue to create delicious recipes like this for you guys!
I have tested this recipe on some co-workers who don’t follow any sort of special diet.
They all loved them and couldn’t believe how great they tasted, especially when I told them the ingredients. They all ate them for breakfast on our work trip and said they especially loved the ginger flavor (so don’t skip the ginger powder).
A muffin that you can have for breakfast that is actually healthy is a win win in my books. These are also great to throw in your bag as a snack throughout the day. They keep well at room temperature if needed.
This recipe was inspired by my friend Rebecca’s (Lichen Paleo Loving AIP) Morning Glory Muffin recipe.
You can check her recipe out here. She also has lots of other Paleo and AIP recipes I think you will enjoy!
Alright, I think that is all from me for now. I am not sure when my next recipe post will be but follow me on Instagram for updates and I will be sure to let you guys know when I am ready to start blogging regularly again!
XO Meagen Ashley
Breakfast Muffins
These are a delicious nutrient dense muffin that you can eat for breakfast. They are Paleo, AIP and have a Vegan option!
Ingredients
Wet ingredients
- 2 large green plantains chopped
- 1/2 cup of pumpkin purée
- 1/4 cup of avocado oil or coconut oil
- 1 TBSP apple cider vinegar
- 1 tsp vanilla extract alcohol free
- 1 medium gala apple finely chopped
- 2/3 cup shredded carrot
- 2/3 cup shredded parsnip
- 1/4 cup of water for gelatin egg optional- leave out for vegan recipe
Dry Ingredients
- 1/4 cup of coconut flour
- 2 tsp cinnamon
- 1 tsp ginger
- 1/4 tsp sea salt
- 1 tsp baking soda
- 1/4 cup raisins
- 1/4 cup dried cherries chopped or any other dried fruit you like
- 1 TBSP gelatin for gelatin egg optional- leave out for vegan recipe
Instructions
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Preheat the oven to 375 degrees and lightly grease two muffin pans (with extra avocado oil) or use parchment paper liners.
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Add plantains, pumpkin, avocado oil, apple cider vinegar and vanilla to a blender or food processor and blend til smooth.
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In a large bowl stir together the dry ingredients (except for the gelatin).
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Add the wet purée from the blender into the large bowl with the dry ingredients and stir.
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Fold the apple, carrots and parsnip into the large bowl.
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Prepare the gelatin egg (if using): Pour the water in a small pan. Slowly sprinkle the gelatin over the water in a thin layer and allow to bloom for 2 minutes. Turn the heat to medium low to melt the gelatin and then whisk until frothy.
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Add the gelatin egg into the large bowl. Stir quickly until fully incorporated into the muffin batter.
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Scoop batter into the muffin pan (filling almost all the way full). Bake for 30-35 minutes.
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Cool in the pan for 15 minutes and then remove to a cooling rack to cook completely.
Recipe Notes
Store in the fridge for up to 5 days or in the freezer for up to 3 months.
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42 Comments
This is so great and EASY!! I was too lazy to bake muffins so I baked it in a loaf pan. I forgot the coconut flour, so at the last minute I had to dump the batter out and stir in the flour. It still came out perfect. I can’t have parsnips or raisins, so I used all carrots with a blend of dried cherries, prunes and pineapple. Not overly sweet. Perfect! Thanks for making a recipe without gelatin for us cow sensitive peeps!!!
Hi Robin! You are so welcome! I am so glad that the recipe worked out well for you. Thanks for sharing! xo
These muffins are very tasty & delicious warmed with coconut oil (as butter ) & a ☕
I didn’t have the dried cherries, so I used dates and ground them up in the food processor
Thank you for creating these muffins 🍎
Hi Les,
Thanks so much for the review! I am glad the dates worked just as well. You are so welcome, thanks for sharing! XO
These are delicious. I have made them several times and they always turn out well. I have even given them to people who do not have dietary restrictions and they loved them. I highly recommend you try them.
Thanks so much for the feedback, Kendra! I am so glad you are enjoying them.
I wonder if this recipe would work with some black plantains I have in the frige…😁
Hi Stacy,
Black plantains are not as starchy as green plantains so I am not sure they would yield the same texture. You might have some difficulty getting them to stay together.
I have no coconut flour on hand. Anyone ever try tigernut flour?
Yes! I have tried it with tigernut flour. It works!
I first tried to make these with green plantains and they where hard as a rock. They flew out of the bowl when mixing. Had to wait until they turned brown on the second go of it and they were good. What doe you think of trying banana next time?
Hi Pete,
Slightly yellow plantains would work but I am not sure about bananas because they are far less starchy.
My system has a problem with “normal” quantities of all Paleo flours. I was so pleased to find these because the flour content is low enough for me. I’ve been using them as dinner rolls!!
SO glad you enjoyed them! I made this recipe when my digestive system was also struggling with all flours! I can so relate. Enjoy!
Simply the best to have on hand for breakfast or anytime a snack craving hits! I make these muffins weekly, excellent to freeze and unsuspecting non-AIP guests love them! Definitely a 5 star recipe!
Hi Cheryl! Thank you so much for loving these muffins as much as I do! They are a staple at my house too! XO Meagen
Love, love, love, these!
Thank you, Trish! So glad you love them too!
These muffins are my new favourite! Can’t wait to make them again this weekend! 🙂
I also love making them every week. I feel like I am having a treat without it actually being a treat! Thank you for sharing!
These muffins are extremely easy to make and are really yummy. The greatest thing about them is they have zero added sweeteners. The first time I made them I didn’t have parsnips and used sweet potato and they were really good. Just made again this weekend with the parsnips and even better. This recipe is going to become a weekly must make.
Absolutely more than five star rating.
Wow! Thank you so much! I really appreciate the review, Susan! XO
Hi Susan,
Thank you for letting me know that sweet potato also works! That is a great sub, especially for people who don’t like parsnip! I love making these on Sundays too!
These were delicious. I made a couple of modifications. I added in about 3/4c of very very finely chopped tuscan kale, plus 2 scoops of collagen powder and used a regular egg. They came out delicious and so full of nutrients! Thanks for the great recipe!
Wonderful, Gretchen! I am so glad you enjoyed them.
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These muffins have become a staple at my house! I ALWAYS double the recipe as they freeze beautifully! My favorite way to eat them is warmed up a bit, and sometimes I pour some hot dandelion tea over them and make something like an oatmeal. SO GOOD! Meagen has the BEST recipes!
Thanks so much, Lonna! I am so glad you love these muffins!
Lonna you are a gem! Thank you so much for the feedback! Love the idea of the dandelion tea!
These are so good!! And they are even getting better as they age 🙂 I used tigernut, as I can’t do coconut, and dried apricots, and I also left out the gelatin egg. They really are so good- its such a treat to have muffins again! Thank you for this yummy recipe!!
Thank you Elizabeth! I also love these with tigernut too, thanks for letting me know they worked for you too!
Thank you so much! I never review recipes, but I had to tell you these are amazing. I cannot handle cassava flour, and I don’t like all the extra sweeteners added to many treats. This recipe works in so many ways!
Aww you are the best! Your compliment made me smile, and I’m so happy to hear it works for you! 🙂
I am not a veggie lover but these are delicious! Question: how many would be considered in one serving, such as for breakfast?
Hi Michelle!
So sorry for my delayed reply. I enjoy 2 for breakfast, but if I am really hungry I will have 3 muffins, or 2 muffins with 2 pieces of nightshade-free bacon. 🙂
Have a lovely day,
Meagen
I would like to ask – how many grams are in 1 cup? Or how do you measure – with real cup or ypu have some cooking tool? I use a bit other measurements when cook and cups are unusual for me.
Hey there Olga,
Since different flours have different weights when measured at the same volume, I like to use a small kitchen scale and a small bowl for measuring for some recipes. I prefer a scale which has pounds, grams, and ounces available for versatility. 🙂
I hope this helps!
xo
Meagen
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I love these so much, Meagan. I always make a double or triple batch and ised parsley root this time instead of parsnip.
Yummy.
Any chance you have a ball park estimate of nutrition info.?
Hi Jen,
That sounds delicious!
I’m sorry I don’t have the nutrition info. I love using the free version of the MyFitnessPal app when I need to track personal macros. They have a section where you can plug in a recipe and get an estimate. 🙂
xo,
Meagen
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