Coconut Flour Blueberry Apple Sauce Muffins


I can’t believe Trader Joe’s finally started selling coconut flour. And the price is unheard of… $2.99 for a pound bag of organic coconut flour! Wow, I’ve been waiting for this day. Seriously, coconut flour is amazing; low carb, gluten free and high fiber. It’s also incredible that coconut flour is the left over from making coconut milk. The remnants, or “meat” remaining is ground into flour. 

Even though it’s been in the 100’s around here this summer, I still think turning on the oven in the early morning to bake up these muffins is worth it. After waking up, I open all the windows in the house and preheat the oven. As a mom of three, a healthy snack like these makes my life that much easier to just grab a few and go. Whether off to a store, or heading to the park, I love that they are super nutritious and easy to carry along.

My last recipe, Coconut Butter Brownies was all about dense, richness, but today it’s about lighting it up. These Blueberry Apple Sauce Muffins are only fruit sweetened and yet still low in carbs. Each muffin has 100 calories, 6 grams net carbs and 6 grams of protein.  Making them guilt free in my book.



I also, gave two variations to make one with fresh berries and one with frozen. Fresh blueberries are in season right now and the price can’t be beat, but when the season’s over and fresh berries go up to like 5 dollars a cup, frozen berries are a better substitute since the price stays around the same; around $3.50 for 12 ounces.

Taste and texture profile: taste is lightly sweet, yet tart. The juice and zest of the lime gives them a pleasingly satisfying zing to brighten up your palate. Texture is fluffy, moist and yet still holds up to taking them out of the paper liners.


blueberry apple sauce muffins made with coconut flour

Coconut Flour Blueberry Apple Sauce Muffins
Prep time
Cook time
Total time
Serves: 11
  • 8 large eggs
  • 1 cup apple sauce
  • ¾ cup coconut flour
  • 1 tbsp. lime or lemon juice
  • Zest of 1 lime or lemon about 1 tbsp.
  • ¼ tsp sea salt
  • ½ tsp baking soda
  • 1 generous cup defrosted room temp blueberries or fresh blueberries
  1. In a food processor add eggs, apple sauce, coconut flour, lime/lemon juice, sea salt and baking soda. Blend for 30 seconds or until smooth.
  2. Line a standard sized muffin pan with 11 paper liners.
  3. Adding berries Fresh berries - add to food processor and mix by hand. Scoop batter into muffin lined papers. Frozen berries -Using a tablespoon scoop 1 heaping spoon full of batter into each liner. Add a tablespoon of berries. Next, add another heaping tablespoon of batter and then berries. See notes if need.
  4. Bake at 400 degrees for 28 minutes or until a knife runs clean.
When using defrosted frozen berries for baking, they tend to bleed their color if mixed into batter. Using the frozen berry method above will keep the muffins from turning indigo.
Nutrition Information
Serving size: 1 muffin, Calories: 107 Fat: 4 Carbohydrates: 10 Sugar: 3 Fiber: 4 Protein: 6






recipe shared on, Allergy Free Wednesday


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