Apple Cinnamon Coconut Flour Muffins

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Apple Cinnamon Coconut Flour Muffins that are low carb and keto friendly make the perfect breakfast or treat when you are craving a muffin but want something lower carb. Jump to Recipe

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These low carb Coconut Flour Muffins with apple and cinnamon have just 8 net carbs per muffin and come out light, fluffy, and delicious. They are an apple version of our Low Carb Coconut Muffins

Why is it that the second you decide to cut something out of your diet, that's the only thing your body craves? For me, that happens every single time. I almost never wake up and think "Mmmmm a muffin would be good." But, the moment I decide to give up grains, all I want to eat are muffins (and pancakes and rolls and croissants and bread and bagels and donuts) — from the moment I open my eyes until the second I close them, and every moment in between (and sometimes even in my dreams). Basically, my mind wants all the bread, all the time. 

Since I've had enough experience with this, and I know it can't be avoided, I'm continually working on new recipes for low-carb and grain-free muffins so that I can cave in to my cravings but not completely blow my diet. This recipe was one such successful experimentation. These Apple Cinnamon Muffins are made with coconut flour and unsweetened applesauce and are a great low-carb and Paleo alternative to the typical, classic muffin and (bonus) are also full of flavor.

So, now, when the inevitable cravings hit, go ahead and whip up a batch of these yummy Apple Cinnamon Coconut Flour Muffins. You'll satisfy both your mind and your body, and with only 144 calories in two muffins, you can come back for seconds and not feel too terrible, since seconds is actually part of the serving! Wahoo! 

These muffins are especially delicious toasted, with a little almond, peanut, or other nut butter. Or, you can go crazy and add full-fat butter, or even a dollop of apple butter on top to double that apple flavor. 

What Makes Apple Cinnamon Coconut Flour Muffins Healthy?

I don't want to insinuate there isn't a time and a place for eating grains. But sometimes a grain-free or low-grain diet is what your body needs to overcome a plateau or to lose or maintain your weight. That being said, if you are going grain-free, you should make sure what you eat contains other nutrients your body needs.

  • Eggs are full of protein, can raise your "good" cholesterol levels, contain antioxidants, are low-calorie, and are filling.
  • Unsweetened applesauce is a great way to get apple taste without having to actually cut and mush your own apples. It's also a great way to obtain a natural sweetness to the muffins without adding refined sugars.
  • Coconut flour is naturally gluten-free and contains more protein than typical white flour. It also contains more fat, fiber, and protein which can all keep you fuller, longer.
  • Cinnamon is naturally anti-inflammatory, is good for your heart, and it adds tons of flavor without any additional calories.
  • Coconut oil is good for your HDL cholesterol levels and provides the kind of fat your body needs for quick energy. Ever since I read about the positive health effects of apple cider vinegar, I try to add it to recipes whenever I can. It can aid in weight loss, reduce your cholesterol, and lower your blood sugar.
  • Nutmeg can act as a natural pain reliever, promotes digestion, and is a natural detoxifier.

Ideas for Customizing Apple Cinnamon Coconut Flour Muffins

If you, like me, are always on the hunt for new ways to fulfill your cravings, then these muffins are a great recipe with which to experiment. 

  • You could really use any fruit in these since all of the ingredients are pureed in a blender together. Mush up an old banana, or blend some raspberries, blueberries, or even pear with the rest of the ingredients.
  • If you are vegan, you could try replacing the eggs with a chia seed substitute: Grind up 1 tablespoon of chia seeds in your food processor. Add the ground chia seeds to 3 tablespoons of water and let the mixture sit for five minutes or it takes on the look and feel of a raw egg yolk. This recipe makes one egg replacement.
  • You could use pumpkin puree and pumpkin pie spice instead of applesauce and the cinnamon and nutmeg for a nice fall muffin.
  • If you don't want to use coconut oil, you can use regular vegetable oil. Use mini muffin tins instead of the regular ones for a little pop-in-your mouth treat.

Is Coconut Flour Okay to for Keto?

Good news! The Keto diet, like many grain-free or low-grain diets, requires you to eat low-carb, but to also make sure you get enough healthy fats and protein as well. This diet, then, is a great place to use coconut flour as a substitute for white, all-purpose flour. Coconut flour also contains a healthy amount of protein, healthy fat, fiber, manganese,  and is gluten-free.

The Recipe
Apple Cinnamon Coconut Flour Muffins

Apple Cinnamon Coconut Flour Muffins

Adapted from
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  • 4 U eggs
  • 1 cup unsweetened applesauce
  • 1/2 cup coconut flour
  • 2 tbsp cinnamon
  • 1.5 tbsp. coconut oil
  • 1 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tsp. apple cider vinegar
  • 1/2 tsp. nutmeg
  • 1/4 tsp. salt

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Preheat the oven to 400 degrees. Spray a standard muffin tin with cooking spray.


Add all the ingredients to a blender and blend until just smooth. The batter should be thick like a pancake batter.


Add the batter to the muffin tin with about 1/3 cup per muffin.


Bake for 12-15 minutes until cooked through and slightly browned. They should bounce back when you press on the top. Let cool for at least 5 minutes before serving.

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Nutritional Facts
Serving Size: 2 muffins
Amount Per Serving
Calories 144
Calories from Fat 73
% Daily Value *
Total Fat 8g
Saturated Fat 4g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 124mg
Sodium 373mg
Total Carbohydrate 13g
Dietary Fiber 5g
Sugars 5g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.
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