Blueberry Cassava Muffins

Tanya Eisenwasser

Print Recipe

Soft muffins with cassava flour and fresh blueberries.

Prep 15 min

Cook 30 min

Serves 12

Gluten-freeDairy-free

Ingredients

• 2 green Granny Smith apples, peeled and chopped into large chunks
• 1 cup full-fat coconut milk (check label for additives)
• 3 eggs
• 3 tablespoons coconut oil, softened
• 1 teaspoon vanilla bean powder (not extract)
• 1/4 teaspoon monk fruit powder (or 10 drops liquid stevia)
• 1 teaspoon salt
• 1 1/2 cups cassava flour
• 1 teaspoon baking soda
• 1 1/2 cups fresh blueberries

Instructions

Prep

1. Preheat oven to 325°F (165°C).
2. Grease a 12-cup muffin tin with coconut oil, or use unbleached paper liners.

Blend

1. Add apple chunks, coconut milk, eggs, softened coconut oil, and sweetener to a blender.
2. Blend on high until completely smooth.
3. Add cassava flour, baking soda, vanilla bean powder, and salt to the blender.
4. Blend on low just until combined. Do not overmix.

Assemble

1. Pour batter into a large bowl.
2. Gently fold in blueberries with a spatula.
3. Divide batter evenly among the 12 muffin cups.

Bake

1. Bake for 25-35 minutes until a toothpick inserted in the center comes out clean.
2. Cool in the tin for 5 minutes.
3. Run a knife around the edges to release, then transfer to a wire rack for 15 minutes.

Tips & Substitutions

• Use vanilla bean powder, not extract. Vanilla extract contains alcohol, which can be a trigger. Vanilla bean powder gives the same flavor without that concern.
• Check your coconut milk for additives. Look for guar gum or carrageenan on the label, which some people react to. Brands with just coconut and water are best.
• Fresh blueberries are ideal. You can also freeze fresh berries yourself and add them frozen to the batter.
• Swap blueberries for diced mango if you want a different fruit. Mango is tolerated by many, but test your response.
• Don't overmix the batter. Blend on low just until combined. Overmixing cassava flour can make muffins gummy.

Why This Works

Cassava flour. A gluten-free flour that is naturally low in histamine and generally well tolerated. It creates a soft, tender crumb similar to wheat flour.

Blueberries. Generally well tolerated and naturally low in histamine. They add natural sweetness and moisture to the muffins.

Eggs. Eggs contain no histamine themselves, though egg whites can trigger reactions in some people. If you're sensitive to egg whites, you may want to test your tolerance.

Coconut oil and coconut milk. Dairy-free alternatives that add moisture and richness. Check labels for additives like guar gum or carrageenan.

Green apples. Granny Smith apples add natural sweetness and moisture to the batter while being generally well tolerated.

Storage

Freeze muffins as soon as they cool for best tolerance. Thaw at room temperature or warm in the oven at 300°F (150°C) for 5-10 minutes. At room temperature, eat within the same day. Leftovers can accumulate histamine over time, so freezing promptly is best.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.