A few people have written recently to ask for ideas of nut-free, whole food school snacks.  The first muffin recipe below fits this bill.

Both muffin recipes are filled with protein and healthy fats that will leave you filling full and satisfied (vs. many traditional muffin recipes filled with sugar and refined grains).

You can adjust the maple syrup to taste in each recipe.  I use 1 tbsp in each recipe, but if you’re new to reducing sugar start with 2-4.  Either way, both recipes are delicious – and loved by the kids!



*Nut Free* Blueberry Lemon Muffins

Adapted from the Practical Paleo Cookbook, by Diane Sanfilippo.

6 eggs

1/2 cup melted coconut oil or butter

1 tsp pure vanilla extract

1-4 TBSP maple syrup (I use 1, can adjust to taste)

Juice and zest of 1 lemon

1/2 coconut flour

1/2 tsp sea salt

1/4 tsp baking soda

1 cup fresh blueberries


Preheat oven to 350’F.

Whisk together eggs, melted oil or butter, vanilla, maple syrup, & lemon in a large mixing bowl.  Sift in coconut flour, sea salt, baking soda.  Fold in blueberries.

Grease or line muffin tins. Scoop 1/4 cup batter into each muffin cup.

Bake for 35-40 minutes.

*Nutfull* Blueberry Muffins 

2 cups almond flour

1 tsp baking powder

1/4 tsp sea salt

2 eggs

1/4 cup softened butter or coconut oil

1-4 TBSP pure maple syrup

1 tsp pure almond extract

1 tsp pure vanilla extract

3 TBSP full-fat, unsweetened coconut milk

1 cup fresh blueberries


Preheat oven to 350 degrees.

Line or grease 9 muffin tins. In a large bowl, beat together the butter or oil, maple syrup, almond extract, vanilla extract and coconut milk. Beat in eggs. Add almond flour, salt and baking powder and beat until combined. Fold in the blueberries.

Generously fill each muffin tin and cook for 15-18 minutes, until golden brown and toothpick comes out clean.