Sugar-free apple muffins (gluten-free, dairy-free)

goodnesst - recipe - almonds - gluten-free - vegan - amelie van der aa

These apple muffins are a delicious and satisfying snack for kids and adults. They’re made with nut flour, eggs, coconut oil, and apples, making them a protein- and fiber-rich snack.

The percentage of healthy fats and protein, along with the fiber, will keep your kids’s blood sugar stable which is crucial to keep their energy and concentration up throughout the day. A piece of fruit on its own, or a compote pouch or fruit juice will immediately spike their blood sugar making their energy dip shortly afterwards. Therefore I always recommend favoring whole fruits and combining them with some fat and/or protein source (like nuts, nut butter, eggs, unrefined flour…).

They’re also perfectly transportable, making the a great on-the-go snack or breakfast.

Egg allergy?

If your kids can’t tolerate eggs, you could either swap the eggs for a flax eggs (mix 1 tbsp. ground flaxseed with 3 tbsp. water. Let sit in your fridge for 15 minutes to thicken). Or you could make these egg-free apple-chia muffins.

Is almond flour safe for small children?

The American Academy of Allergy, Asthma and Immunology, recommends to introduce highly allergenic foods like nuts, dairy, eggs, and seafood around six months. Delaying these foods may actually increase the risks for allergies later in life.

Almonds are perfect food for babies and growing children because they’re an excellent source of good fats and protein. They also offer high amounts of important minerals such as potassium, magnesium, calcium, iron, and zinc, and are a great source of vitamin E.

Keep in mind it is recommended to wait until your child is 4 to 5 years old to give whole nuts to avoid choking.

These apple muffins are:

  • Sugar-free

  • Gluten-free

  • Grain-free

  • Dairy-free

  • Can be vegan (swap eggs for flax egg)

  • Low carb

  • Paleo

  • High fiber


10 min


20 min


12 muffins

goodnesst - recipe - almonds - gluten-free - vegan - amelie van der aa


  • 1/4 cup* (50g) coconut oil or butter

  • 1/4 cup (60g) organic unsweetend apple sauce

  • 1 cup nut flour (almond or cashew** or both)

  • 1/4 cup chestnut flour (or more nut flour)

  • 2 large eggs

  • 1/4 tsp. baking soda

  • 1 tsp. vanilla extract

  • 1 tsp. cinnamon

  • 1 large apple, peeled and diced

* Unless stated differently, my recipes are measured with US measuring cups like these ones

** As I recently became slightly intolerant to almonds I’ve started baking with homemade cashew flour (just mix some raw cashews in your blender for a few seconds). In this recipe I like to use half almonds/half cashews which offers more variety in terms of nutrients.


  1. Preheat the oven to 170°C (340° F). 

  2. In your food processor (or a mixing bowl) mix all the ingredients, except for the diced apple.

  3. Stir in the diced apple.

  4. Fill a muffin tray with 12 muffin cups and spoon the mixture into it.

  5. Bake for about 20 minutes or until the tops start to brown.

  6. Allow to cool before eating or storing in an airtight container for up to a week, or in the freezer for a few months*.

* I usually make a double batch of these and freeze them in zip lock bags. That way I take out the desired amount the night before.