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Scrumptious Protein Packed Almond Meal / Flour Muffins (GF / DF / RSF)

Updated: Mar 20, 2023

When we found out Ella could not tolerate gluten, we needed to find an alternative to wheat based flour. Initially we used Gluten Free (GF) flour but noticed that it was often made with other ingredients that Ella did not tolerate very well.

Enter almond meal (made from unpeeled almonds) or almond flour (made from blanched almonds), both of which are naturally high in protein. While the two have the same calorie and macronutrient content, almond meal is slightly higher in fiber, iron and calcium when compared to almond flour. Almond meal also provides a higher antioxidant content - namely flavonoids, phenolic acids and tannins.

My go to activity on weekends is to whip up a batch of muffins for the family. I make all sorts of muffins without following a specific recipe ~ but I have tried to capture my base recipe below that can be adapted and added to, to suit your tastes.

Makes 10 - 12 muffins, 5 mins to prepare, 15 mins to bake at 180 Degrees Celsius or until golden on top and a skewer comes out clean.

Mix the following wet ingredients together until well combined:

2 free range eggs

1/4 cup brown rice malt syrup (add more if you like a sweeter muffin, but you may need to add more almond meal or flour so the mixture is not too wet)

1 tsp vanilla essence

1/4 cup (approx.) melted coconut oil

Next add the dry ingredients and mix well (dry ingredients should be moist but not too runny):

2 - 3 (approx.) cups almond meal or flour

1/2 tsp baking soda

1 tsp cream of tartar

1 tsp cinnamon

pinch of salt


Berry muffins ~ Add in 1/2 - 1 cup of blueberries, raspberries, strawberries and/or boysenberries. If you like chocolate, add 2 - 3 tbsp dark cacao or cocoa powder as well instead of cinnamon.

Ginger and Date muffins ~ Replace cinnamon with ground ginger (add more for a stronger ginger flavour) and add 1/2 - 1 cup soaked (in boiling water for at least 15 mins) chopped dates for an added burst of sweetness.

Carrot Cake muffins ~ added 1 grated carrot, 1 tsp of mixed spice and 1/2 cup chopped walnuts.

Store in an airtight container for up to a week if they don't get eaten before then! I put them in the fridge in summer so they keep better. Enjoy cold or slightly warmed!

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