Last Updated on November 12, 2025 by Kayla Ruetten

GAPS Diet, Paleo, Grain-Free, Sugar-Free

Kayla Ruetten

August 26, 2024

These grain and sugar-free blueberry muffins satisfy cravings for a bakery sweet, while leaving no concern for health goals. We bake these muffins in large batches and freeze. They still taste fresh when thawed, and are a great part of our freezer meal plans. We especially love these muffins with a pat of pastured butter, and they are a delicious treat on the GAPS diet!

grain free sugar free blueberry muffin half on plate with pastured butter on top

Why Not Eat Flour and Sugar?

My Aunt Jeanette always made the most tasty blueberry muffins. They were flaky, sweet, and moist. When I was in college, I brought her recipe with me and baked them frequently. I also had frequent acne breakouts, and didn’t realize the food connection until a few years later when I found the GAPS diet. Fast-forward, I still can’t seem to out grow my childhood delight in blueberry muffins! After substituting a few ingredients, like sugar for honey, and all purpose flour for coconut flour, I have been able to enjoy nourishing blueberry muffins as often as I want without any ill skin effects or other inflammation caused by these ingredients.

If you are wanting to learn more how to transition to a whole foods diet and why that is important, check out my free e-book 10 Steps to an Easier Diet Overhaul – A How To Guide For Families With Picky Eaters.

Why You Will Love These Grain & Sugar-Free Blueberry Muffins

Taste. These muffins are fairly close to the childhood muffins I enjoyed so much, made with white flour and refined sugar.
Quick & easy to prepare. This recipe can be made in less than 10 minutes with only 5 ingredients.
Healing diet friendly. This recipe is gluten-free, dairy-free, sugar-free, and egg-free. Whether you are eating GAPS, Paleo, whole food, Whole30, or just becoming more ingredient aware, this recipe is compatible with many healing diets.
Naturally sweetened. We have made this recipe with both raw honey and with pure maple syrup. Both are excellent and eliminate the need for refined and processed sugar.
Customizable. You can use different berries or dried fruits instead of the blueberries.

How to Make Grain and Sugar-Free Blueberry Muffins

Ingredients

1 cup coconut flour
2/3 cup butter or coconut oil for dairy free option
1/3 cup honey
8 pastured eggs
1-2 cups fresh or frozen blueberries

Instructions

Combine butter (or coconut oil), eggs, and honey in a mixing bowl
Fold in coconut flour
Fold in blueberries
Form batter into round balls, about 1 inch in diameter and place on greased or parchment paper lined cookie sheet
Bake at 350 degrees for about 20 minutes or until the muffins are golden brown

Recipe Notes

We often quadruple this recipe to have enough muffins to freeze. When thawed, they taste fresh.
Enjoy muffins warm with a pat of butter, if desired.
Swap other seasonal berries or dried fruits in place of the blueberries for a different variation to this recipe.