Coconut Flour Blueberry Muffins

Coconut flour blueberry muffins offer a tender, moist treat that fits perfectly into a low FODMAP lifestyle. These gluten free blueberry muffins deliver natural sweetness from fresh berries while keeping your digestive system comfortable. Coconut flour baking requires a different approach than traditional wheat flour, but once you understand its unique properties, you’ll create IBS friendly muffins that taste just as good as conventional recipes. This guide walks you through every step to ensure your dairy free muffins turn out perfectly golden and delicious.

You’ll need about 45 minutes total, including 30 minutes of baking time. This recipe works well for beginners who can measure ingredients and use an oven. The actual mixing takes less than 10 minutes, making these low FODMAP muffins ideal for meal prep.

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Why coconut flour works for low FODMAP baking

Coconut flour comes from dried, ground coconut meat after the oil has been extracted. This creates a fine, powdery flour that behaves completely differently from wheat flour. The key difference lies in its absorbency. Coconut flour absorbs roughly four times more liquid than regular flour, which means you need far less of it in recipes.

For those following a low FODMAP diet, coconut flour is certified safe in servings up to 50g. It contains no gluten, making it naturally suitable for people with coeliac disease or gluten sensitivity. The flour provides significant fibre without the FODMAPs found in wheat-based products. This makes it an excellent choice for IBS friendly muffins that won’t trigger digestive discomfort.

The nutritional profile of coconut flour includes healthy fats, protein, and minerals. Unlike refined wheat flour, it won’t spike blood sugar levels as dramatically. The texture it creates is slightly denser than wheat flour but still produces tender, satisfying baked goods. When paired with enough eggs and liquid, coconut flour creates muffins with a pleasant crumb that holds together well.

Gather your ingredients and tools

For the dry ingredients, you’ll need 60g coconut flour, 1/2 teaspoon baking powder, 1/4 teaspoon salt, and 60g granulated sugar (or a low FODMAP sweetener like maple syrup). These measurements are critical because coconut flour doesn’t behave like wheat flour.

The wet ingredients include 4 large eggs at room temperature, 60ml melted coconut oil (or a neutral oil like light olive oil), 60ml lactose-free milk, and 1 teaspoon vanilla extract. You’ll also need 100g fresh or frozen blueberries. If using frozen berries, don’t thaw them before adding to the batter.

Essential tools for this coconut flour recipe include two mixing bowls, a whisk, measuring cups and spoons, a standard 12-cup muffin tin, and paper muffin cases. A rubber spatula helps with folding in the blueberries gently.

For ingredient substitutions that maintain low FODMAP compliance, you can swap coconut oil for melted butter if you tolerate small amounts of dairy. Replace the sugar with 80ml pure maple syrup for a different sweetness profile. The lactose-free milk can be substituted with almond milk (limit to 60ml to stay low FODMAP) or rice milk.

Mix and prepare the muffin batter

Start by preheating your oven to 180°C (160°C fan) or 350°F. Line your muffin tin with paper cases. This prevents sticking and makes cleanup easier.

In your large mixing bowl, whisk together the coconut flour, baking powder, salt, and sugar. Break up any lumps in the coconut flour with the back of a spoon. This dry mixture should look uniform and well combined.

In the second bowl, crack the eggs and whisk them thoroughly until the yolks and whites are completely blended. Add the melted coconut oil, lactose-free milk, and vanilla extract. Whisk again until everything looks smooth and slightly frothy. The mixture should be pale yellow and well incorporated.

Pour the wet ingredients into the dry ingredients. Whisk gently but thoroughly until no dry pockets remain. The batter will look quite liquid compared to traditional muffin batter. This is normal for coconut flour baking. Let the batter sit for 2 minutes. You’ll notice it thickens considerably as the coconut flour absorbs the liquid.

After the resting period, gently fold in the blueberries using a rubber spatula. Use a folding motion rather than stirring to avoid crushing the berries. Distribute them evenly throughout the batter. If using frozen blueberries, work quickly so they don’t thaw and bleed colour into the batter.

Bake to golden perfection

Divide the batter evenly among the 12 muffin cases. Fill each one about two-thirds full. This coconut flour recipe doesn’t rise as dramatically as wheat-based muffins, so you can be generous with the portions.

Place the muffin tin in the centre of your preheated oven. Bake for 28 to 32 minutes without opening the oven door during the initial 25 minutes. Opening the door too early can cause the muffins to sink in the middle.

The muffins are done when the tops turn golden brown and spring back lightly when touched. Insert a toothpick into the centre of a muffin. It should come out clean or with just a few moist crumbs attached. If the toothpick has wet batter on it, bake for another 3 to 5 minutes and test again.

Watch for visual cues of doneness. The edges should pull away slightly from the paper cases, and the tops should feel firm rather than spongy. The muffins will have a light golden colour with darker golden edges. Small cracks on the surface are normal and indicate proper baking.

Remove the tin from the oven and let the muffins cool in the tin for 5 minutes. This cooling period helps them set properly. After 5 minutes, transfer the muffins to a wire cooling rack. Let them cool for at least 10 more minutes before eating. Coconut flour muffins are quite delicate when hot and firm up as they cool.

Store and enjoy your low FODMAP muffins

Allow your low FODMAP breakfast muffins to cool completely before storing them. Storing warm muffins creates condensation, which makes them soggy. Complete cooling takes about 30 minutes on a wire rack.

For room temperature storage, place the cooled muffins in an airtight container lined with kitchen paper. They’ll stay fresh for 2 days at room temperature. This works well if you plan to eat them quickly. The paper absorbs any moisture and keeps the texture pleasant.

For refrigerator storage, use an airtight container without paper lining. These dairy free muffins keep well in the fridge for up to 5 days. The cool temperature helps preserve them longer, though the texture becomes slightly firmer. Let them come to room temperature before eating, or warm them briefly.

For freezer storage, wrap each muffin individually in cling film, then place all wrapped muffins in a freezer bag. Remove as much air as possible before sealing. Frozen coconut flour blueberry muffins stay good for up to 3 months. This makes them perfect for low FODMAP meal prep.

To reheat, remove a muffin from the freezer and unwrap it. Microwave on medium power for 30 to 45 seconds, or until warmed through. You can also thaw them overnight in the fridge and eat them cold or at room temperature. For oven reheating, wrap thawed muffins in foil and warm at 150°C for 8 to 10 minutes.

These gluten free blueberry muffins taste wonderful on their own as a quick breakfast or snack. Pair them with a cup of tea or coffee for a satisfying low FODMAP breakfast. You can also spread a thin layer of lactose-free butter or a low FODMAP jam on a split muffin. They work well as part of a brunch spread alongside scrambled eggs and fresh fruit.

The texture of coconut flour baking is slightly different from wheat-based muffins. They’re more tender and can crumble more easily, so handle them gently. The flavour is mildly sweet with a subtle coconut taste that complements the blueberries beautifully. Many people find these IBS friendly muffins more satisfying than traditional muffins because the coconut flour provides good satiety.