Share Button

Do you love the delicious taste of muffins? Yet, you crave a flour alternative that your waistline will love? Well, look no further than these ultimate coconut flour muffins, your new secret fat shedding best friend.

I’m sure you have probably walked by a bag of coconut flour at your natural food store and thought… what do I do with it?coconut_flour_muffins

Finally, help has arrived.

When I first started to experiment with coconut flour, I was excited at the possibilities of finally getting rid of refined wheat flour, yet my initial recipes came up woefully short.

What Makes Coconut Flour Special?

Cooking with coconut is completely different from cooking with wheat flour. It is nothing like wheat, grain, or almond flour.

It’s a soft flour made from the coconut milk extraction process. When you make coconut milk, you need to soak the meat of the coconut. The pulp is then dried and ground into coconut flour.

The nutritional benefits of coconut flour are off the charts. It is high in fiber, rich in protein, low glycemic, and lower in carbohydrates than other flours.

Coconut flour also contains immune boosting lauric acid – a saturated fatty acid that can help thyroid conditions andimprove skin health. It is also wonderfully high in:

  • Manganese that supports bone health and nervous system function
  • Vitamin C which increases immunity
  • Thiamin that promotes energy production and supports the nervous system

If you want to shed fat… a diet high in fiber, healthy fats, rich in protein, and low in refined carbohydrates can give you a hidden advantage along with a change of lifestyle. It can also help you to maintain weight loss and lower inflammation associated with eating refined foods.

Baking with coconut flour instead of grain based flours can help reduce your cravings for breads, pastries, cakes, and cookies. No one wants seconds of romaine or celery – but, you now get to enjoy the taste of “comfort foods” like delicious muffins with none of the guilt.


Coconut Flour – Photo by VeganBaking.net

Coconut Flour vs. All Purpose Flour

One half cup or 56 grams of coconut flour contains:

  • 6.22g fat
  • 34.22g carbs
  • 24.9g fiber
  • 9.33 net carbs
  • 12.44g protein
  • 140 calories
One half cup or 62.5 grams of all purpose flour contains:

  • 0 fat
  • 46g carbs
  • 1.5 fiber
  • 44.50 net carbs
  • 6.00g protein
  • 220 calories

Are you ready to try coconut flour now?

Understanding How to Cook With Coconut Flour

It is important to note in baking you cannot substitute coconut flour for all-purpose wheat or other grain based flours. Your recipe will not work! They are not equivalent.

Since coconut flour is super absorbent – little is needed to create a popular recipe. You will also need to increase the egg, liquid, and / or fat content.

If you want to experiment with coconut flour, just make sure you have additional eggs and liquids on hand. But, in my experience always choose tested recipes or else be prepared to be a little bit frustrated and buy extra eggs.

Coconut flour is dry and dense; it needs to be beaten thoroughly when worked with.

The key to getting a good texture from your baked coconut flour goods is to let the mixture sit for at least five minutes to ensure that the coconut flour is completely absorbed – then stir again.

I’ve developed this coconut flour muffin recipe with plenty of mashed fruit and eggs to keep these coconut flour muffins moist and delicious.


The Ultimate Coconut Flour Muffins


  • 1 banana
  • 1 apple (Red Delicious, Gala, or Fuji)
  • ½ cup coconut flour
  • 1 tsp baking powder
  • ½ tbsp. vanilla extract
  • ¼ cup coconut oil
  • ½ tsp sea salt
  • 5 eggs
  • 1/2 tbsp cinnamon
  • 1/3 cup dried tart cherries, dried cranberries, raisins, or dried blueberries – optional
  • ½ cup chopped pecans – optional


  1. Preheat the oven to 400 degrees F
  2. Grease a 6-count muffin pan with coconut oil
  3. Warm ¼ cup of coconut oil until softened and almost liquid
  4. In a large bowl: mash banana, grate apple unpeeled, add eggs, vanilla extract, cinnamon, coconut oil, salt, and mix well
  5. Mix in coconut flour, baking powder, and stir well
  6. Let sit for 5 minutes ( this is key, as the coconut flour needs to sit to absorb fully into the liquid mixture).
  7. Stir in pecans and cherries
  8. Spoon into muffin tins
  9. Bake 19-22 minutes until edges start to brown. Stick toothpick in center of one muffin, if it comes out clean its done
  10. Let cool for 1 minute in tin, then run a knife around the edges, remove muffins and cool on a wire rack. Serve while warm. Muffins refrigerate well and last for 7 days.

Enjoy these easy to make delicious coconut flour muffins and the best part; you will be shedding fat at the same time. It’s a win win!


Share Button