AIP Apple Muffins with Tigernut Flour
These delicious AIP apple muffins are super easy to make! Throw a few ingredients together and you get fluffy and flavorful muffins that are allergen-friendly and a delicious treat to change up your day.
These muffins are compliant with the Paleo diet as well as the Autoimmune Protocol (AIP) core elimination phase. That means these apple muffins are gluten-free, dairy-free, grain-free, egg-free, refined sugar-free, nut-free. Basically allergen-free!
And while on AIP, we also try to keep our diet low in natural sweetners such as honey and maple syrup. I know for one that if I have too much maple syrup, coconut sugar or honey, I get quite hectic, uncomfortable flare ups. So for this recipe we use a small amout of maple syrup to keep our intake of these sweetners low.
And if you love baking with apples and enjoy the warm spices in baked apple dishes, check out our apple pie recipe. It is also 100% AIP compliant and has been a real hit with people this past Thanksgiving.
Why this apple muffin recipe works
The base of this recipe has become my go to muffin recipe. It is so easy to make, and pretty much fool proof. I am terrible at following recipes … yes, even my own recipes. I have messed it up so many times! I would like to blame brain fog for that, but I cannot. Not paying attention and getting sidetracked, that’s how I roll some days.
At various times I have forgotten the baking soda, added double the salt, used too little Tigernut flour and countless other errors. But yet, the muffins are still always edible and sometimes quite delicious. I would not recommend any of these errors. But to me, it is a sign that this recipe is quite fool proof.
Best apples to use for apple muffins
Some people lay a lot of emphasis on choosing the right apples for recipes. And while I agree that for some recipes it is important to choose the right balance between tartness and texture, I don’t think it is as important here.
For this apple muffin recipe I have used different apple varieties. Whatever I have on hand. Usullay we like to eat crisp, slightly tart apples, so that is what I have used.
Varieties such as Honeycrisp, Golden Delicious, Jonagold, Cortland, Granny Smith, McIntosh or Pink Lady would all be good choices.
How to make these AIP apple muffins
Most days I like to use simple recipes. Recipes that use a single bowl so I can minimize clean up. And recipes that have simple steps to follow. This is one of those easy recipes.
Measure out all the dry ingredients into a bowl. Mix them up. Add the wet ingredients, mix it up. Somewhere along the way add the apple pieces and mix them in. Divvy up the batter in your muffin tray and voila you are ready to bake your delicious AIP apple muffins. Peeling the apples and dicing them up is probably the most tedious part of the process…lol.
A little tip, to help make sure the salt is mixed properly throughout the mixture is to dissolve it in the water first. I started doing this after having one instance where I didn’t mix the dry ingredients properly and ended up with little slat clumps in my muffins.
AIP Apple Muffin Recipe
Equipment
- 1 mixing bowl
- measuring cups and spoons
- 1 muffin tray muffin liners optional, or grease with coconut oil
- 1 Vegetable Peeler
- 1 sharp kitchen knife
- 1 cutting board
Ingredients
- 3 cups peeled & diced apples (approximately 2-3 apples)
- 1 ⅔ cup tigernut flour
- 1 cup tapioca flour
- 3 tablespoons gelatin
- 2 teaspoons baking soda
- ½ teaspoon salt
- 1 teaspoon ginger powder
- ½ teaspoon cinnamon
- 1 pinch ground cloves
- 1 pinch mace
- ½ cup water
- ⅓ cup coconut oil (melted)
- ⅓ cup maple syrup
Instructions
- Preheat the oven to 350℉ (175℃).
- Line your muffin tray with liners or parchment paper, or if you want to use it without liners, lightly grease the the muffin tray with coconut oil.
- Peel, core and dice the apples. See Notes below.
- In a large mixing bowl, measure out the tigernut flour, tapioca, gelatin, baking soda, salt, ginger powder, cinnamon, ground cloves and mace. Mix well. See Notes below for a tip.
- Add the melted coconut oil and maple syrup. Mix well.
- Slowly add the water, little by little. You might not need it all, or you might need a bit more. I find the moisture content of the tigernut flour differs quite a lot between brands and batches, so you want to add enough until you think the batter holds well togeter but is not too soggy.
- Mix in the apple pieces. See Notes.
- Using a spoon, divvy up the batter amongst the muffin cups.
- Place the muffin tray in the centre of the oven. Bake until the tops are puffed and golden brown. After about 25 minutes, insert a toothpick in the center. If it comes out clean the muffins are ready. In my oven these take about 28 minutes to bake.
- Remove the muffin tray from the oven and place on a cooling rack and let the muffins cool for a few minutes. I love eating these muffins slightly warm, but they are just as delicious cold.
Notes
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