Healthier sticky date muffins

These muffins are SO DAMN GOOD. I’ve never had a complaint from my two kidlets about them, and they’re just as delicious for grown-ups!

So many paleo and gluten-free baking recipes use almond meal which rules them out for lunchboxes with most schools, but these ones use coconut flour. It’s my favourite gluten-free flour to bake with and I’ll tell you why.

Coconut flour is about as good as it gets. It’s high in fibre, protein and healthy fats, while being low carbohydrate, low calorie, low GI, and free from gluten, wheat, soy, legumes and nuts. Great for those with gut issues and diabetes, and great for little kidlets who need some extra nutrition in their lunchbox without the insulin spike you get from wheat flour. Sounds pretty good, right?

Its only downfall is that it’s super thirsty, which means you can’t substitute it 1:1 in recipes. If you’re wanting to give it a shot, look for recipes that specifically call for coconut flour… like this one!


You’ll need:

  • 10 medjool dates, pitted
  • 1 cup of boiling water
  • 4 large eggs
  • 1/3 cup of ghee, melted (butter or coconut oil would work fine, too)
  • 2 tablespoons of coconut syrup
  • 1/2 cup of coconut flour
  • 1/4 teaspoon of bicarb soda
  • 1/4 teaspoon of Himalayan salt
  • 1/4 teaspoon of ground cinnamon
  • 1/8 teaspoon of ground nutmeg

To make:

  1. Pre-heat your oven to 165 degrees (celcius) and grease a muffin tin with coconut oil or ghee.
  2. Place the dates in a bowl and pour the boiling water over the top, making sure they’re covered. Place a plate over the top to keep the heat in and leave the dates to soak while you measure the other ingredients.
  3. Using a fork, lift the dates out of the water allowing them to drain off any water, and put them in a food processor. Important: don’t just drain the whole bowl of dates. Take two tablespoons of the date water and place it in the food processor with the dates. Process until you have a smooth paste.
  4. Add the eggs, ghee and coconut syrup and process until well combined, then add your nutmeg, cinnamon, salt, bicarb and, lastly, your coconut flour. Process until combined, then spoon the mixture into your prepared muffin tin. Bake for 20-25 minutes, until the centre has just set (test using a skewer).
  5. Allow them to cool in the tin before turning them out. As with most coconut flour recipes, these are best the next day.

Note: after you’ve mixed in the flour, get the mixture into muffin tins straight away or you’ll end up with bumpy muffins. As I mentioned above, coconut flour is really thirsty and starts to absorb liquid straight away. Leaving it to sit even for 5 minutes results in a really thick mixture that can be hard to work with if you’re concerned with aesthetics (which is sometimes necessary when dealing with kids!)

Enjoy! Leave a comment below and let me know if you’ve ever used coconut flour.

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