Raspberry Chia Muffins
Level
Easy
Time
30 Min
Serves
12
Published September 11, 2024 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
Today, I am making Raspberry Chia Muffins. I love this recipe because there’s no flour or refined sugars in these muffins. You only need one bowl to make these muffins, leaving less mess. This a lower carb, very healthy, no guilt snack!
If you like muffins, you should always make muffins at home in your own kitchen. Store bought muffins are typically made with white flour, white sugar (sometimes multiple types of sugars), pro-inflammatory industrial seed oils and usually a ton of preservatives.
I am not a fan of store bought muffins. A standard muffin at Tim Hortons (a wildly popular coffee shop in Canada) has about 60 grams of refined carbohydrates, 30 grams of that being refined sugars. (30 g sugar/4 =7.5 tsps). This includes the raisin bran muffin, which some would probably consider a “healthier” choice at Tim’s. I beg to differ.
If you make muffins at home in your own kitchen you can control the ingredients to make them healthier and less of a burden on your system.
Even if you have no food intolerances, EVERYBODY should cut back on white sugar and flour. Sugar and flour promotes systemic inflammation and inflammation drives pain and disease. Scientific studies have shown that inflammation is the root cause of ALL diseases. This includes depression, heart disease, inflammatory bowel disease, and cancer.
The World Health Organization recommends that people keep sugar intake less than 25 grams of sugar (6.25 tsp) per day to maintain good health. One conventional store bought muffin exceeds this limit. The muffins mentioned above had 30 grams of added sugars.
If you want to eat healthy you must make it yourself. The food industry does not consider your health a priority. It is more important that the food tastes good.
These Raspberry Chia Muffins will allow you to enjoy a baked good without all the white flour and sugars typically found in store-bought baked goods. But they are so yummy! I promise. Substitute with oat flour if you avoid nut flours.
These muffins are gluten free, dairy free, have virtually no sugar, and are lower carb and paleo friendly.
For other great healthy bread or muffin recipes, check out these other recipes:
Blueberry Oatmeal Peanut Butter Cookie
Flourless Raspberry Lemon Loaf
1 Bowl Zucchini Trail Mix Cookies
Why you will LOVE these Raspberry Chia Muffins
- These muffins have no flour and no refined sugars
- A ONE BOWL recipe, making less mess
- A healthy, unprocessed baked good
- Gluten free, dairy free, low carb
- Muffins freeze nicely so you can eat them on demand
- No wheat, less sugar, less INFLAMMATION
How to Store these Raspberry Chia Muffins
Store muffins in an airtight glass container or ziplock bag. It is ok on the counter for a couple days but after that it should be refrigerated. Should be eaten within 5-7 days. Freezes well.
Raspberry Chia Muffins
Equipment
-
Oven
-
1 muffin tin
-
12 muffin liners
-
1 Medium bowl
-
1 wooden spoon
-
1 cookie scoop
Ingredients
- 2.25 cups almond flour
- 1/4 cup tapioca flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1 tbsp vanilla
- 3 eggs
- 1/4 cup coconut oil melted see substitutions below
- 1/4 cup almond milk see substitutions below
- 1/4 cup monk fruit sweetener see substitutions below
- 3 tbsp chia seeds see substitutions below
- 1 cup frozen raspberries *see note
Instructions
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Preheat oven to 350 F. Line muffin tray with liners.
-
In a medium bowl, add flours, baking powder, baking soda.
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Create a well in the middle. Add eggs, vanilla, oil, milk, sweetener. Stir using a wooden spoon.
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Add chia seeds and raspberries. Carefully mix in.
-
Use a cookie scoop to transfer batter to muffin tray. Fill each tin to 3/4 full.
-
Bake for 20-25 minutes. Tops should be light golden brown. To test doneness, insert a toothpick into the centre of the muffin. If it comes out clean, muffins are done.
Notes
Frozen berries works best. Fresh raspberries come apart more easily when mixing in.
Substitutions:
Use monk fruit sweetener, maple syrup or honey as the sweetener.
Use oat flour as a substitute for almond flour for nut free alternative.
Substitute arrowroot powder for tapioca flour.
Substitute avocado, olive oil or MCT oil for coconut oil.
Substitute coconut milk or any nut milk for almond milk.
Substitute poppyseeds for chia seeds.
Substitute fresh or frozen blueberries for raspberries.
Nutrition
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