Gluten Free Blueberry Muffin Recipe (Healthy, Vegan & Paleo)
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Time to read: 10 min
Gluten Free Blueberry Muffin Recipe (Healthy, Vegan & Paleo)
10 min
20 min
12 servings
Muffins
Table of contents
Why you will love this Healthy Blueberry Muffin Recipe Recommended products for the best sugar-free, gluten-free and vegan blueberry muffins How the Sugar Free Blueberry Muffins made with Detox Desserts measures up against other recipes How I crafted the perfect vegan blueberry muffin recipe The best ingredients & substitutions for the perfect gluten-free blueberry muffins Try Our Gluten-free, Vegan, Paleo AND Keto Baking System Step-by-step: How to make Healthy Blueberry Muffins How to store your Gluten-Free Blueberry Muffins How to make your Vegan Blueberry Muffins stand out Tips for making the best Sugar-Free & Vegan Blueberry Muffins FAQ Healthy Blueberry Muffin Recipe (Gluten-free, Vegan & Sugar-free) Nutritional information Explore more recipes
Why you will love this Healthy Blueberry Muffin Recipe
I’ve made this healthy, sugar free blueberry muffin recipe so many times, I have it memorized! These incredible bakery style blueberry muffins are moist and perfectly sweet. They whip up in 10 minutes without any fancy ingredients or kitchen equipment. With 6 grams of fiber and only 5g net carbs per muffin, you can enjoy these guilt-free blueberry muffins for breakfast, lunch or a superfood snack any time of day.
Blueberries really are a superfood. They contain one the highest antioxidant (flavonoid) levels of any other common fruits and veggies. Just 1 cup is only about 80 calories and packs 3.6 grams of fiber and a hefty dose of vitamin C, K and manganese. The antioxidants in blueberries are responsible for neutralizing free radicals that damage our DNA. Damaged DNA is the main cause of aging and cancer. The antioxidants contained in blueberries can also reduce levels of LDL “bad” cholesterol making them protective to your heart. Finally, blueberries are effective at managing blood sugar and protecting against insulin resistance. Combining the benefits of the Sweet Swaps with the antioxidant power of blueberries is a delicious way to deeply nourish the body. Bring on the blueberries healthy bakers!
How the Sugar Free Blueberry Muffins made with Detox Desserts measures up against other recipes
The Detox Desserts* Flour Swap makes it easy to turn these blueberry muffins gluten-free and promote healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps work to feed and increase healthy gut bacteria. Plenty of good flora in your intestines can build a strong immune system along with the added digestive benefits we all love from a hefty dose of fiber. Don’t forget the whole psyllium husk binds waste and toxins in your intestines and helps clear them from the body. This easy recipe for keto blueberry muffins is not only free from all the unhealthy ingredients found in traditional muffins but it’s actually gently detoxifying to the body…double win!
The plant soluble fiber from the psyllium husk and the digestive resistant fiber in the inulin work together to slow down digestion of this healthy muffin. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels constant without the normal sugar crashes one would experience with a traditional, carb-loaded muffin.
I’ve tested this sugar free blueberry muffin recipe with Whole-Grain and Grain-Free Flour Swap countless times. They are equally delish and both allow you to make your blueberry muffin recipe gluten free and healthy! The blueberry muffins made with Whole-Grain Swap have a few extra slowly digesting carbs, but I love the hearty, rustic flavor they have. The Grain-Free Flour will provide the lowest carb (keto/paleo) version. The Grain-Free muffins bake amazingly well and have an ultra moist texture with a more sweet and nutty flavor. My preference in this recipe (and most DD recipes) is using both flours in equal parts (¾ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1½ cup of Flour Swap the recipe calls for). Plus, mixing the flours is a great way to create a lower carb gluten-free blueberry muffin, yet still allows for a small dose of healthy grains.
For most of my patients, I’m a big advocate for balanced macronutrient meals breakfast, lunch and dinner. Here is an easy way to know what type of Flour Swap to choose to create a balanced macro meal. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating a Whole-Grain Swap blueberry muffin for dessert to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend the Grain-Free Swap blueberry muffin for dessert so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.
How I crafted the perfect vegan blueberry muffin recipe
Although there are many gluten-free and vegan blueberry muffin recipes online, I had trouble finding any that I would actually consider healthy. Fortunately, this keto blueberry muffin recipe is easy, absolutely delicious, AND is the most nutritious muffin possible. It’s guilt-free, fuss-free, and is the perfect sweet muffin to pack in the kids lunch, welcome a new neighbor or serve at a Sunday brunch. Plus, you’lI feel good about serving these muffins to the people you love. Not even the kids will miss the real thing!
This recipe was very straight forward to detox. I grabbed a 5-star recipe from one of my favorite blogs created by pro baking couple, Adam & Joanne, called “Inspired Taste”. I added the lemon zest, replaced vegetable oil with Butter Swap and increased the vanilla extract. Essentially, I followed their recipe and made the 1:1 Swaps for flour, sugar, eggs and butter. Remember, baked desserts like simple cakes, cookies, sweet breads, scones and muffins turn out great using the 1:1 swap method, but not all desserts can be made that way. I always recommend using our recipe index as a guide when baking with the ‘Sweet Swaps’.
The best ingredients & substitutions for the perfect gluten-free blueberry muffins
Key Ingredients of a traditional Blueberry Muffins:
- Flour
- Butter or vegetable oil
- Eggs
- Whole Milk
- Granulated Sugar
- Blueberries
- Vanilla Extract
- Baking Powder
- Salt
Key Ingredients of a Detox Desserts* Blueberry Muffin:
- Whole-Grain or Grain-Free Flour Swap: (use Grain-Free Swap for Paleo/Keto version): Our gluten-free, high fiber, healthy flour substitute.
- Butter Swap: Our whole food, plant-based butter substitute that bakes and tastes like butter with added health benefits
- Egg Swap: Our vegan egg substitute that contains 50% more protein than an egg, added prebiotics for digestive support and NO cholesterol.
- Granular Sugar Swap: Our zero-calorie, zero-carb, naturally sweetened sugar substitute formulated with prebiotics to support healthy digestion.
- Plant-Based Milk, unsweetened
- Fresh Blueberries
- Lemon Zest: add a bright flavor, highly recommend
- Vanilla Extract
- Baking Powder
- Salt
Try Our Gluten-free, Vegan, Paleo AND Keto Baking System
Step-by-step: How to make Healthy Blueberry Muffins
Dry Ingredients:
- 1 ½ cups Whole-Grain or Grain-Free Flour Swap (my favorite is equal parts WG/GF Flour Swaps, but use 100% Grain-Free for paleo/keto version)
- ¾ cup Granular Sugar Swap (plus 1 Tbsp for topping)
- ½ teaspoon salt
- 2 teaspoon baking powder (double for Grain-Free)
Wet Ingredients:
- ⅓ cup Butter Swap
- 1 Egg Swap
- ½ cup unsweetened, non-dairy milk (I use almond milk)
- 1 Tablespoon vanilla extract
- Zest of 1 whole lemon (adds a lovely bright flavor)
Fold In:
- 1 cup fresh or frozen/unthawed blueberries
1. Preheat the oven to 400 degrees (375 degrees for Grain-Free). Line 10 muffin tins if using Whole-Grain Flour Swap. Line 12 muffin tins if using 100% Grain-Free Flour (they bake more evenly as smaller muffins). When combining the flours, I bake 11 muffins at 375 degrees.
2. Mix dry ingredients well then use a whisk or spoon to fully incorporate the wet ingredients into the dry. Once a smooth batter is achieved, let the dough rest for about 5 minutes, then fold in the blueberries.
3. Evenly distribute the batter into the lined muffin tins (10 tins Whole-Grain and 12 tins Grain-Free Flour) and sprinkle with a little extra Sugar Swap if desired.
4. Bake for about 20 minutes until a toothpick comes out mostly clean and the edges are golden. Both Whole-Grain and Grain-Free muffins baked the same amount of time in my oven.
5. Remove when done and cool on a rack.
6. Store in a sealed container in the refrigerator for up to 5 days.
For best taste, texture and health benefits, refrigerate all Detox Desserts* overnight before indulging. Store covered in the fridge for up to 5 days.
How to store your Gluten-Free Blueberry Muffin
Store your healthy high-fiber muffins in an airtight container in the refrigerator for up to 5 days. For longer term storage, you can store your muffins wrapped tightly in the freezer.
How to make your Vegan Blueberry Muffins stand out
- For a deliciously balanced macronutrient breakfast, top your gluten-free blueberry muffins with high protein Greek Yogurt.
- Easily turn this recipe into strawberry, raspberry or blackberry muffins by changing the type of fruit.
- For the best flavor and texture, use equal parts Whole-Grain & Grain-Free Flour Swap. Bake 11 muffins at 375 degrees for about 20 minutes.
- For added crunch and extra dose of healthy fat, protein and fiber; add chopped pecans, walnuts, pumpkin or sunflower seeds.
- Omit the lemon zest and add 1 teaspoon cinnamon for a deliciously warming flavor.
Tips for making the best Sugar-Free & Vegan Blueberry Muffins
- Make sure your Butter Swap is well stirred and at room temperature before making your muffins, oil separation is normal in the Butter Swap. If you’re having trouble stirring your Butter Swap, pour the entire jar into a high speed blender. Your Butter Swap will stay smooth for a couple months after a minute in the blender!
- Try using half Whole-Grain and half Grain-Free Flour Swap for these muffins. The mixture of flours is my favorite flavor/texture variation in most desserts.
- Use HOT water in your Egg Swap, the warmth is needed to help the psyllium husk in the Flour Swap open up, relax and absorb the moisture.
- Let your high fiber blueberry muffin batter rest for about 5 minutes after you’ve blended the wet and dry ingredients, then stir for one more minute. The batter will noticeably thicken after the resting period.
- Muffin size matters! This recipe makes 10 Whole-Grain muffins and 12 Grain-Free muffins. When baking Grain-Free cakes, breads and muffins, it’s always advisable to create a thinner dessert for more even baking.
- It’s fine to use frozen blueberries in this recipe, but fold them into your batter while they are still frozen so they don’t turn your batter purple!
- Although I love these muffins straight out of the oven, make your gluten free blueberry muffins the day before you plan to serve it. The overnight chill also slows carbohydrate absorption, and allows the flavors to enhance which makes your high-fiber muffins tastier and healthier.
Recipe Card: Healthy Blueberry Muffin Recipe (Gluten-free, Vegan & Sugar-free)
| Prep Time | Bake Time | Total Time |
| 10 minutes | 20 minutes | 30 minutes |
Servings: 10-12
Calories per serving: 140 cal
Although not guaranteed, we have gone above and beyond to provide you with the most accurate nutritional information for this recipe.
Dry Ingredients
- 1 ½ cups Whole-Grain or Grain-Free Flour Swap (my favorite is equal parts WG/GF Flour Swaps, but use 100% Grain-Free for paleo/keto version)
- ¾ cup Granular Sugar Swap
- ½ teaspoon salt
- 2 teaspoons baking powder (double for Grain-Free)
Wet Ingredients
- ⅓ cup Butter Swap
- 1 Egg Swap
- ½ cup unsweetened, non-dairy milk (I use almond milk)
- 1 Tablespoon vanilla extract
- Zest of 1 whole lemon (adds a lovely bright flavor)
Fold-In: 1 cup fresh or frozen/unthawed blueberries
Instructions
1. Preheat the oven to 400 degrees (375 degrees for Grain-Free). Line 10 muffin tins if using Whole-Grain Flour Swap. Line 12 muffin tins if using 100% Grain-Free Flour (they bake more evenly as smaller muffins). When combining the flours, I bake 11 muffins at 375 degrees.
2. Mix dry ingredients well then use a whisk or spoon to fully incorporate the wet ingredients into the dry. Once a smooth batter is achieved, let the dough rest for about 5 minutes, then fold in the blueberries.
3. Evenly distribute the batter into the lined muffin tins (10 tins Whole-Grain and 12 tins Grain-Free Flour) and sprinkle with a little extra Sugar Swap if desired.
4. Bake for about 20 minutes until a toothpick comes out mostly clean and the edges are golden. Both Whole-Grain and Grain-Free muffins baked the same amount of time in my oven.
5. Remove when done and cool on a rack.
6. Store in a sealed container in the refrigerator for up to 5 days.
For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging.
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Nutritional information
*An important note on carbs
Net carbohydrates are the sum total of carbohydrates that convert into glucose (therefore raise blood sugar) in the body. Anyone following a keto or diabetic diet should count net carbs NOT total carbs. To determine net carbs, simply subtract the fiber and sugar alcohols from the total carbohydrates on the nutrition label. Sugar alcohols are considered "carbs" for nutrition labeling purposes but our cells can't use them as energy which renders them inert in the human body. Thus, they are reduced from the total carb count. Fiber also counts towards the total carbohydrates for labeling purposes, but it is roughage. It stays in the intestines, doesn't absorb and isn't used as energy or converted to glucose in the body. Thus, fiber is also reduced from the total carbohydrate count. Anyone who counts macronutrients (carbs, fats, protein) should always count net carbs, not total carbs.
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Cheers to your delicious health,
-Dr. Alexis
