Raspberry Paleo Muffins

Well, here I am supposedly taking a short break from blogging because … well, partly because I’m a bit flat out with the other job at the moment.  You know, the one that pays the bills and stuff.   Important.  Kind of a priority.

I have to confess, the self-imposed pressure to bake and then blog about it while not having time just made me … cranky.  Nothing really goes the way you want it to when you’re just stretching yourself that bit tooooo thinly.   BUT … there’s always a BUT

This little post isn’t a big ask and these muffins are just way too yummilicious to not share them with you.  Plus, I promised more paleo baking on the Facebook page so I’m keeping good with the promise 🙂

You know, the philosophy behind the paleo diet and lifestyle got me thinking … being a bit of a history and archeology nerd … any paleo recipe true to its roots shouldn’t just be about WHAT one eats but also HOW one eats.  Honestly, hunter-gatherers didn’t have a lot of time or equipment to put together elaborate 8 course dégustation menus or use complex cooking techniques.  If you think of baking, it’s going to be simple stuff … because you’re going to be on the move pretty soon.  No Ilve ovens and piping bags and food processors.  No long list of ingredients for which you’d have to shop around.

These little muffins fit the bill nicely.  You’d be gathering up your coconuts, almonds, and berries.   Hmmm … maybe not all growing in the same place …  You’d be waiting for the right moment to steal a couple of eggs from an unwary chicken and then, hey presto, you’d be pretty much set.    These muffins have only a few fabulous ingredients and take only minutes to prepare.   Sure, you could dig a hole in the ground and create your own paleo style oven but … well, I just stuck them in the Ilve this time.  Call me out for being a cheat.  Yes, I also used baking powder … would you like to eat paleo muffins or paleo rocks?  If you want to avoid the baking powder, best  you separate out those eggs and whip the egg whites to stiff peaks.  Fold them in at the end.  Pray to your paleo gods and away you go.  Hunter-gatherers didn’t have whisks though, so that’d also be cheating.  It’s really hard to make a whisk out of flint and wooden ones take ages to carve.  See how too much day job can addle the brain? 😀

They are extremely fall-apart-fruity, which is my test of a great muffin.  Very moist and much sweeter than the amount of coconut sugar would suggest.  The tartness of the raspberries is amazing.  I tend to use frozen raspberries in muffins as I love to eat fresh ones as they are … seems such a waste to bake with them.  This recipe works brilliantly either way.  Feel free to substitute other berries or chopped stone fruits … whatever you happen to find out and about.

You can always substitute fruit for the sugar, if you are trying to avoid adding any sugar or sweeteners to your food.  I have provided some suggestions below.

They are dairy and gluten-free by default and low fructose, which is great for anyone with a food intolerance.

I hope you enjoy them.  See you all soon … I’ll be back with a lovely morello cherry and caramel tart recipe very very soon.

Makes 8 muffins


Volume measures are in metric cups.

50 grams (scant 1/2 cup) coconut flour
35 grams (1/3 cup) coconut sugar*
80 grams (1 cup) almond meal
2 teaspoons baking powder

150 grams raspberries, fresh or frozen

2 large eggs
335 millilitres (1 1/3 cup) almond milk**

* If you prefer to avoid added sugar, you can substitute 1 small ripe banana or 1/4 – 1/3 cup apple or pear puree.  If you do, add it to the wet ingredients and blend or mash until well mixed.   You can also add your favourite sugar-free sweetener but this would deviate from the paleo premise of the recipe.  It’s all down to one’s preference 🙂

** You can substitute coconut milk or another nut milk, as desired.

Preheat the oven to 190℃.  Have ready eight muffin molds, lined with muffin liners, if desired.

Mix all the dry ingredients in a bowl, making sure there are no lumps.  In a separate bowl, whisk together the eggs and almond milk.  Use a fork to stir the wet mixture into the dry.  Fold through the raspberries.  If using frozen berries, there is no need to defrost them first.

Divide the mixture between eight muffin molds.   Bake for 30 minutes or until risen and golden.  Remove and allow to cool on a wire rack.

Serve warm or at room temperature.  These muffins freeze well in an airtight container.  To reheat, zap in a microwave for 15 – 20 seconds.

I like them served with extra berries.  OK sometimes I cheat totally and put a dollop of yoghurt on them.

Coconut cream or almond cream would be WOWZAPALOOZA 🙂

See how fall-apart fruity and moist they are?  Muffins.  NOT cake.

Macronutrient Information
I’ve provided macros for these muffins because, dang if they aren’t healthy little bundles of goodness – some protein, healthy fats, and fibre!

Macros are based on average values for all ingredients.  I have based these on the use of coconut sugar and almond milk in the recipe.  If you use another sweetener (or fruit as a replacement), and/or a different type of milk, the macros will change of course.  However, it’s all good.  The macros are really just indicative anyway.



Filed under All Recipe Posts, Breakfast, Fruit, Muffins, Protein, Special Diet

26 responses to “Raspberry Paleo Muffins

  1. Pingback: Raspberry Paleo Muffins | ÉDES ÉLET CUKOR NÉLKÜL

  2. I’m so glad you did! These look wonderful. It;s hard to take a break for too long – I’m totally addicted.

  3. These look to die for 🙂 So moist!
    I hope the other job goes well and you don’t feel too pressured – we’re all looking forward to getting you back eventually!

  4. Beautiful muffin!I love the color from the raspberries. Baked goods with coconut flour are my favorite. 🙂

  5. Sometimes it is the simple things that yield the best results. I will keep an eye out for coconut flour the next visit to the specialty grocers. These do look tasty with all those berries in there. Your pictures are very tempting! Also looking forward to the tart recipe!

  6. I love raspberries but they seem to be so expensive! These muffins look amazing, though, and I think I’ll have to make them soon, even if I make them with another fruit. Maybe today… I need a healthy snack…

  7. Thanks for the lovely comments everyone. I am eating one of these babies right now…they fall apart so nicely I have to eat them with a fork 🙂
    Yes, raspberries are rarely cheap unless it’s the end of the season. I find frozen raspberries are better value and there is no wastage as the quality is so good. Blueberries are fairly cheap and would be fabulous. Ditto blackberries!

  8. Pingback: Raspberry Paleo Muffins

  9. Right on! Let’s keep in mind the true essence of paleo diet. I can’t wait to taste my very first paleo muffin. Thanks for this recipe, think I’m gonna use frozen blueberries. Happy baking!

  10. Megan Hauber

    thank you, thank you! im making my second batch of these right now:-) im not paleo but love trying new recipes and these make me feel so healthy. plus i LOVE them:-) im using left over berries- raspberries and blueberries today.

    • Megan, that is awesome! I don’t follow a paleo diet either but, like you, it’s fun to experiment, especially when it’s all healthy and delicious 🙂 So happy you are enjoying them! I’m going to make them with some mixed berries next too!

  11. Pingback: 3.95% of my body weight is 3.6kg | Journey to 75kg

  12. Nat

    Would the banana or pear work as a replacement for sugar in the protein chocolate chip biscuits?

    • they might do but you would need to watch the softness of them. Better might be to puree a few medjool dates and add that as a sweetener. Adding pear in particular will make the cookie dough too moist and batter like. They might be good but also might be too runny.
      Also, for keeping qualities, the dates are a better option. Adding fresh fruit means you will need to refrigerate them and they won’t keep as long.
      hope that helps!

  13. YUM! Just made with pear puree and coconut cream. Didn’t measure anything as usual so all just a guess – very good and fall appart-y. Good to know there’s a 100% sugar free way to make muffins 🙂

    • hehe I’m challenging myself to come up with refined sugar-free lots of things…nice to have the sciency side to deal with in baking 🙂
      Glad they turned out really well. Fall apart fruity is muffin perfection! 😀

  14. Pingback: How to stay interested in cooking healthy? | Journey to 75kg

  15. Lindsay

    These look so delicious! i can’t wait to try these and the coconut lime cupcakes, but am not used to using grams, etc. as mesurements. here’s to trying to figure it out! 🙂

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