Apple and Nut Muffins (Gluten, Dairy and refined sugar free)

These muffins are sweetened naturally with apple and banana, and use wholemeal flour and nuts to release energy slowly. Great for breakfast or snacks.

(Makes 9 muffins)


150g oat flour or wholemeal wheat* flour. (I put porridge oats in a food processor for a few minutes to get a coarse flour)

2 free range eggs

1 apple grated or finely chopped (don’t peel)

25ml sunflower oil

25g chopped nuts (almonds, walnuts or brazil nuts**)

1 ripe banana mashed

1tsp cinnamon

1tsp baking powder

pinch of salt

50ml milk (I used oat milk)

1tbsp maple syrup (optional)


Preheat oven to 180degC (fan) or 200degC/GM6

Line a muffin tray with cases.

Combine all ingredients in a bowl- it’s that easy! Spoon into cases and bake for 15-18mins until firm to touch. Cool on a wire rack. These will freeze for up to 3 months or last up to 5 days fresh in an airtight container.

Nutrient Info per muffin (60g):

135kcal, 12.7g carbohydrate, 3g sugars, 2g fibre, 4g protein, 7g fat.

*Not gluten-free if wholemeal wheat flour is used

**Brazil nuts are a good source of Selenium which works as an antioxidant and is also good for thyroid health. Too much selenium, however, can be detrimental so always consult a healthcare practitioner if you are unsure of safe amounts. This recipe contains 20% Daily Reference Nutrient Intake (RNI) per muffin.

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