Wholesome Blueberry Muffins | Gluten-Free

Aug 18, 2023

These allergen-friendly muffins come together with a mix of healthy ingredients including oat flour, almond butter, dates, and ground flax. The muffins are packed with fibre-filled, plant-based ingredients to keep you full for longer.

These wholesome blueberry muffins are gluten-free, refined sugar-free, dairy-free, and oil-free for those with allergies or who prefer a nutrient-packed muffin. We love that these muffins contain more protein, fibre, and fat than traditional muffins which can help to keep you full for longer and keep blood sugar levels stable!

Our team of Registered Dietitians love that these muffins are slightly sweet and packed with nourishing, whole food ingredients. Let's take a look at the all-star ingredient list:

  • Blueberries: offers a source of antioxidants and fibre.
  • Oat four: a simple alternative to all-purpose flour prepared by blending rolled oats in a food processor. Using oat-flour makes these a fibre-filled, gluten-free muffin option. 
  • Flax seeds: to support hormones with their healthy fats, fibre, and phytoestrogens content.
  • Eggs: to bind the ingredients and boost the protein.
  • Almond butter: offers a creamy texture and replaces the oil found in a classic muffin recipe. Plus, almond butter boasts a variety of health promoting nutrients like fibre, vitamin E, and monounsaturated fats. 
  • Banana & dates: to naturally sweeten the muffins, bind the batter, and boost the fibre and antioxidant content.

While our nutritionists used blueberries in the recipe, you could easily swap the blueberries for any add-in of you'd like. For example: chopped walnuts, chocolate chips, diced apples, or raspberries.







  • 1⅓ cups (120g) instant oats, ground
  • 8 dates (1 cup or 150g), soaked
  • ½ cup (120g) almond butter
  • 2 eggs
  • ¼ cup (28g) ground flax
  • 1 (100g) banana, mashed
  • 1 teaspoon (4g) baking soda
  • 1 teaspoon vanilla
  • ⅛ teaspoon salt
  • 1 cup (140g) blueberries, frozen or fresh
  • Optional: ¼ cup sweetener (eg. maple syrup, honey, brown sugar)*


  1. Grind the oats into a flour using a food processor. Remove and set aside.
  2. Soak the dates in warm water for 5 minutes. Drian the water from the dates. Blend the dates in the food processor or mash the dates with a fork to form a paste.
  3. Add the almond butter, eggs, ground flax, mashed banana, baking soda, vanilla, and salt into the food processor alongside the dates. Blend until smooth. NOTE: if you prefer a sweeter muffin, add ¼ cup of sweetener like maple syrup or brown sugar at this stage.
  4. Add the oat flour to the wet ingredients and combine in the food processor to form a batter.
  5. Remove the blade from the food processor and fold in the blueberries. 
  6. Spray a muffin tin with non-stick spray or grease with coconut oil.
  7. Evenly distribute the batter into 12 muffins (about ¼ cup of the batter per muffin cup!)
  8. Bake at 350°F for 25 minutes. These muffins are quite moist and need to be stored in the fridge to prevent them from spoiling. You can store them in the fridge for up to 3 days. Freeze any leftovers and microwave for 15-30 seconds when you are ready to enjoy!


Our team of Registered Dietitians recommend these muffins to anyone who enjoys wholesome, lightly sweet baked goods. Some considerations for enjoying these muffins:

  • Serve them to an infant 6 months or older when introducing solids. These muffins contain fat and fibre which are key nutrients to offer babies 6 months or older! If you choose to introduce solids using baby-led weaning, the muffins are large enough for your infant to grab onto to take a bit of! Additionally, the muffins are free of added-sugars. We recommended parents limit added sugars when introducing solids to infants!
  • Enjoy them as a light pre-workout breakfast or snack. Having 1-2 of these muffins will offer carbohydrates for energy without sitting too heavy in your stomach if you plan to workout 30-60 minutes after eating!
  • Pair them with higher protein foods for a complete breakfast. Try pairing 1-2 muffins with 1-2 hard-boiled eggs for a higher protein breakfast to keep you full and satisfied.
  • Enjoy them as a light evening snack. These muffins contain a mix of protein, fibre, fat, and carbohydrate so enjoying them if you are hungry in the evening will ensure you satisfy your appetite while keeping your blood sugars level for optimal sleep. 
  • Make them for a breastfeeding mom who requires energy-rich, hand-held snacks. Breastfeeding moms have high energy requirements and often benefit from nutrient-rich snacks like muffins that can be eaten with one hand! Furthermore, ingredients like ground flaxseeds and oats may support breastmilk supply.
  • Suitable for those with dairy-intolerance, Celiac disease, or gluten-intolerance. Be sure to choose a certified gluten-free oat to ensure these muffins are gluten-free!




Did you try this recipe? Comment below! If you enjoyed this recipe, you may like our rhubarb muffin recipe which is very similar!


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