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Coconut Flour Apple Cinnamon Muffins Recipe (Grain Free)

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gluten free apple cinnamon muffins recipe
Wellness Mama » Blog » Recipes » Breakfast Recipes » Coconut Flour Apple Cinnamon Muffins Recipe (Grain Free)

I discovered this grain-free apple cinnamon muffin recipe out of desperation, really. (Isn’t it so true that necessity is the mother of invention?)

On this particular morning I realized I only had five eggs in the fridge — not even close to enough to feed us all, especially when each kid could easily eat three each! I had coconut flour, homemade applesauce, and coconut oil on hand, so I mixed them and … voilà!

The kids requested them every day at breakfast for a week straight, and a great go-to (and also “to-go”) breakfast recipe was born!

Paleo Apple Cinnamon Muffins: A Break from the Norm

I’ll be real here… I haven’t always been a great baker, which I guess makes sense considering we don’t often eat grains. Still, being grain-free can mean a lot of scrambled eggs for breakfast, and we all have those days when only baked goods will do.

It always feels great to get it right and hit on a recipe that makes both mom and kids happy.

If you haven’t had coconut flour muffins before, know that they turn out a little smaller and denser than your typical muffin. Still, they have that bready texture and aroma. They’re full of protein and fiber that really satisfy, not to mention all the great health benefits of coconut since these muffins use both coconut flour and coconut oil.

These apple cinnamon muffins stay in regular rotation at our house and even kick off the breakfast section in my Wellness Mama Cookbook. As with almost all of the recipes in my cookbook, this muffin recipe takes 30 minutes or less to make, uses real food ingredients, and doesn’t generate a lot of dirty dishes to wash up afterward.

If you have to be careful and rotate recipes for allergy reasons or are just looking to get more variety at breakfast, check out the Real Plans meal planning tool for more help.

Apple Cinnamon … or Whatever Flavor You Desire!

I chose this applesauce and cinnamon combo out of convenience, but these muffins are incredibly versatile. I even discovered with a few simple modifications I could turn this recipe into these coconut flour apple cinnamon pancakes!

Using either the muffin or pancake recipe as a base, try these mix-ins to change things up from time to time:

  • Reduce the applesauce by ¼ cup and add an overripe banana before blending
  • Stir in ½ cup toasted chopped nuts, such as walnuts, by hand
  • Mix in ½ cup fresh or frozen blueberries or raspberries
  • Add ½ cup chopped apples for a little extra texture
  • Add 3 tablespoons cocoa powder to make almost cupcake-like muffins
  • Top with shredded coconut before baking for extra crunch
  • Skip the apple and make them orange cranberry or lemon blueberry muffins!

The Recipe

gluten free apple cinnamon muffins recipe

Coconut Flour Apple Cinnamon Muffins

Hearty breakfast muffins that can be personalized to your specific tastes.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Calories 129kcal
Author Katie Wells





  • Preheat the oven to 400°F.
  • Grease a muffin pan with coconut oil or use silicone muffin cups like these.
  • Mix all ingredients in a medium-sized bowl with an immersion blender or whisk until well mixed. I prefer the immersion blender so the coconut oil mixes evenly even if cold/hard.
  • Let sit 5 minutes. This helps the coconut flour absorb moisture and creates a better texture in the finished muffins.
  • Use 1/3 cup measure to scoop into muffin tins.
  • Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.
  • Let cool 2 minutes, drizzle with honey (if desired) and serve.


Nutrition Facts
Coconut Flour Apple Cinnamon Muffins
Amount Per Serving (1 muffin)
Calories 129 Calories from Fat 67
% Daily Value*
Fat 7.4g11%
Saturated Fat 5.2g33%
Cholesterol 68mg23%
Sodium 130mg6%
Carbohydrates 12.9g4%
Fiber 4.9g20%
Sugar 5.1g6%
Protein 3.7g7%
* Percent Daily Values are based on a 2000 calorie diet.


If you frequently need breakfast to-go, try making a large batch of these and freezing them.

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Easy Coconut Flour Apple Cinnamon Muffins

Missing baked goods? Try these other favorite grain-free breakfast recipes:

Have you ever tried making grain-free muffins? What other variations can you think of? Please share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


333 responses to “Coconut Flour Apple Cinnamon Muffins Recipe (Grain Free)”

  1. Hannah Avatar

    I love these was just wondering if anyone had ever tried them in a waffle maker or is that a no no?

  2. Lindsey Avatar

    5 stars
    I couldn’t find my muffin pan so I decided to use my donut pan and only cooked them for ten minutes. They were perfect!!

  3. Kathy Avatar

    These recipes look wonderful, however, I cannot eat eggs. Any suggestions for replacing 5 eggs??
    Would love ideas, thanks

  4. Erin Avatar

    I thought that when cooking with coconut oil the maximum temperature was 350. Is that incorrect?

  5. Hillary Avatar

    Do coconut flour muffins need to be refrigerated and are they okay to just set out for 5-7 hours?
    All your recipes are great!!

  6. Sil Havens Avatar
    Sil Havens

    5 stars
    These turned great for me ?? I do know from experience more than 1-2 teaspoons (vs tablespoons as listed) of cinnamon is going to be overpowering for my kids. Also added 1 large apple chopped, and a sprinkle of dried cranberries, yielded 12 standard size muffins. Awesome texture and not too sweet for grown ups, though the kids liked honey drizzle. Delicious!

  7. Staci Avatar

    5 stars
    It’s interesting reading the comments because I don’t think I’ve ever had these NOT turn out. I melt the coconut oil and bring everything to room temp so it mixes smooth with a regular wisk, maybe that’s the difference?
    I usually add an extra tsp-tablespoon of apple pie spice, often chopped apple and pecans, it just makes such a nice filling muffin, I don’t need to add honey or sweetener.

    This time I did only 4 eggs just because they were really big eggs, and I use my own easy crockpot applesauce, and they’re perfect yet again. And not eggy at all, but I vaguely remember reading somewhere that room-temp eggs were the key to a not-eggy product.

  8. Abby Avatar

    5 stars
    These were hands down the moistest GF muffins I’ve ever had. Delicious. The only thing I’d do differently next time is use baking cups because these were difficult to get out of the pan. Thank you!

  9. Laura Avatar

    If I don’t have silocone liners, what is the safest way to make these? I only have a non-stick muffin pan, which I have learned isn’t good. Stainless steel? Or paper liners to go in my pan? Or could if be baked in an iron skillet instead of as muffins? Not sure how to adjust cook time for that, though.

  10. Fatma Avatar

    I have just made these, mother looked fine but tastes too much baking soda, what could be the reason? Also I used 2, 5 tbsp of maple syrup but still it is not nowhere close being sweet although I do not have sweet tooth. I have used 2 tsp cinnamon as 2 tbspn seemed too much. I am using UK measures, do they matter? Hope daughter likes them.

  11. Linda Avatar

    Fabulous easy recipe! The only caveat is that I followed the recipe exactly and using a 1/3 cup measuring cup the yield was only 9 muffins.

  12. Jassi Avatar

    1 star
    I also just made these. They were very wet. It took me almost 25 minutes and they still turned out not like how I expected.

  13. Jessica Avatar

    These muffins were sooo good!! I can’t believe how delicious they are with so little sweetener! My only problem was that the bottom stuck a little to the pan even though I generously greased with coconut oil. Any suggestions?

  14. Sabiha Edwards Avatar
    Sabiha Edwards

    Hiya! Apple sauce is not something that’s common in the UK shops unless it’s got a ton of sugar in. Can this be made at home? Would you use a particular Apple??

    Many thanks xx

  15. Georgene Avatar

    These look wonderful! Do you add the 2 TBSP. of honey to the batter. And then add more honey on top? Or just use the 2 TBSP. of honey for the top?

    Thank you!

  16. Isha Avatar

    5 stars
    Super easy and delicious! Made these muffins today. This was also my first time baking with coconut flour. I had to increase the baking time to 20mins but ovens vary a lot. But the not-so-soft-on-top with light browning tip was very helpful. My husband (who doesn’t eat regular muffins btw) AND my toddler loved them!

  17. Carrie Thompson Avatar
    Carrie Thompson

    5 stars
    I just made two batches. Love them. I had trouble getting them out of the muffin tin even after greasing. Any tips? Do you know how many calories these are?

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