If you’re following the GAPS diet and craving a baked treat, these GAPS raisin muffins are the perfect solution. They’re made with grain-free flours, natural sweeteners like honey, and nutrient-dense ingredients that support gut health. Easy to prepare and incredibly versatile, they make a fantastic snack, breakfast, or dessert option.
In this guide, I’ll walk you through an easy-to-follow recipe, tips for success, and answers to common questions about making these delicious muffins. Whether you’re new to grain-free baking or looking to expand your repertoire of healthy raisin snacks, this recipe has you covered.
Let’s get started!
Key Takeaways
- GAPS raisin muffins are grain-free, made with gut-friendly ingredients like almond flour and natural sweeteners.
- Raisins add natural sweetness and a boost of fiber, making these muffins both tasty and nutritious.
- They are perfect for breakfast, snacks, or even dessert and appeal to both kids and adults.
- The recipe is easy to follow, and the muffins can be customized with add-ins like nuts or spices.
- These muffins align with the GAPS diet principles, supporting better digestion and overall gut health.
What Are GAPS-Compliant Raisin Muffins?
GAPS-compliant raisin muffins are a delicious and healthy alternative to traditional muffins. These muffins are designed for people following the GAPS diet, which promotes gut healing through nutrient-dense, easily digestible foods.
Instead of regular wheat flour, they use grain-free options like almond flour and coconut flour. This makes them naturally gluten-free and ideal for those with digestive sensitivities.
Sweetness comes from natural sweeteners like honey or raisins, avoiding processed sugars entirely. Raisins not only add sweetness but also bring a chewy texture and a boost of fiber.
These muffins are perfect for snacks, breakfast, or even as a light dessert. They’re quick to prepare, versatile, and a great way to stay healthy while enjoying a treat.
Ingredients for GAPS Raisin Muffins
These muffins are made with easy-to-find, healthy ingredients. Here’s what you’ll need and the exact amounts to make a batch:
- Almond flour: 2 cups, for a soft, protein-packed base.
- Coconut flour: 2 tablespoons, for added structure and moisture.
- Baking soda: 1 teaspoon, to help the muffins rise.
- Cinnamon: 1/2 teaspoon, for a warm and flavorful touch.
- Salt: 1/4 teaspoon, to balance the sweetness.
- Eggs: 3 large, to bind the batter together.
- Honey: 1/3 cup, for natural sweetness.
- Coconut oil (melted): 1/4 cup, to keep the muffins moist.
- Raisins: 3/4 cup, for chewy bursts of natural sweetness.
- Vanilla extract: Add 1 teaspoon to improve the flavor and make it taste better.
These ingredients create a perfect blend of grain-free, gluten-free, and GAPS-compliant muffins that taste as good as they are healthy!
Kitchen Tools You’ll Need
To make these GAPS raisin muffins, you’ll need a few basic kitchen tools. Here’s a quick list:
- Muffin Tin: A 12-cup muffin tin works best for this recipe.
- Mixing Bowls: Use one for dry ingredients and another for wet ingredients.
- Whisk and Spoon: A whisk helps combine dry ingredients, while a spoon or spatula is perfect for folding in the raisins and wet mix.
- Measuring Cups and Spoons: Getting the right measurements is important for the best results.
- Baking Paper or Muffin Liners: These make cleanup easy and prevent sticking.
Having these tools ready will make baking easier and more fun!
Step-by-Step Instructions for Making GAPS Raisin Muffins
Making GAPS raisin muffins is simple, and by following these easy steps, you’ll have a healthy, gut-friendly snack ready in no time.
Let’s break down the process:
1: Preheat and Prepare
- Preheat your oven to 350°F (175°C) to ensure it’s hot when the muffins are ready.
- Prepare your muffin tin by lining it with paper muffin liners or greasing each cup with coconut oil to prevent the muffins from sticking.
2: Mix the Dry Ingredients
- In a large bowl, combine the dry ingredients: almond flour, coconut flour, baking soda, salt, and cinnamon.
- Stir well to evenly distribute all ingredients, ensuring that the baking soda is mixed in properly. This creates the foundation for the muffins’ texture and flavor.
3: Whisk the Wet Ingredients
- In a separate bowl, beat the eggs until they are smooth and slightly frothy.
- Next, add the honey, melted coconut oil, and vanilla extract.
- Mix well until everything is fully incorporated. These wet ingredients will sweeten the muffins naturally and add moisture.
4: Combine the Wet and Dry Ingredients
- Slowly pour the wet mixture into the dry ingredients while stirring gently.
- Avoid overmixing—just stir until the ingredients are combined. Overmixing could result in dense muffins.
5: Add the Raisins
- Gently fold in the raisins.
- Make sure they are evenly distributed throughout the batter without crushing them. Raisins not only add a sweet flavor but also provide fiber and essential nutrients.
6: Fill the Muffin Cups
- Use a spoon or ice cream scoop to fill each muffin cup about three-quarters full with batter.
- If you prefer larger muffins, feel free to fill the cups a little higher.
7: Bake the Muffins
- Put the muffin tin in the oven. Then, bake it for 18 to 20 minutes.
- To check if the muffin is done, insert a toothpick into the center. If it comes out clean, it’s ready!
- If it’s not done, bake for 2-3 more minutes, then check again.
8: Let the Muffins Cool
- Take the muffins out of the oven. Let them sit and cool for about 10 minutes. Then, they will be ready to serve.
- This cooling period helps the muffins set and makes it easier to remove them from the muffin tin.
- After 10 minutes, let them cool slightly more before enjoying.
By following these simple steps, you’ll end up with a batch of GAPS raisin muffins that are perfect for anyone on a grain-free or gluten-free diet.
The natural sweetness from honey and raisins makes them a tasty and healthy choice for breakfast or a snack! Enjoy these muffins with a cup of tea or as a quick bite on the go!
Tips for Perfect GAPS Raisin Muffins
Here are some important tips to follow for the best results:
- Don’t Overmix the Batter: When combining wet and dry ingredients, mix until they are just combined. Overmixing can cause the muffins to be dense and heavy.
- Use Room Temperature Ingredients: Let the eggs and honey come to room temperature before using them. Cold ingredients can make the batter thicker and harder to blend properly, which may affect the texture of your muffins.
- Check the Consistency: Coconut flour absorbs more liquid than almond flour, so if the batter feels too thick, add a bit of water or extra honey to adjust the consistency. It should be thick but pourable.
- Don’t Forget to Let the Muffins Cool: After baking, let the muffins cool for 10 minutes before removing them from the tin. This makes the texture better and keeps them from falling apart.
- Experiment with Flavors: Feel free to add extras like cinnamon, chopped nuts, or even unsweetened shredded coconut for different textures and flavors. These ingredients stay GAPS-compliant and add extra nutritional value.
Benefits of GAPS Raisin Muffins
GAPS raisin muffins offer several health benefits, making them a perfect addition to your diet.
Here’s why these muffins are more than just a tasty treat:
1. Gut-Friendly Ingredients
The GAPS diet focuses on healing the gut, and these muffins fit that purpose perfectly. By using almond flour and coconut flour, the muffins are grain-free and easier to digest than traditional wheat flour muffins. These flours are rich in fiber, which supports digestion and promotes healthy gut bacteria.
2. Natural Sweetness
Instead of refined sugars, GAPS raisin muffins use honey and raisins for sweetness. Honey is a natural sweetener that adds flavor without spiking blood sugar levels. Raisins not only enhance the taste but also offer fiber, iron, and antioxidants, all of which help maintain a balanced digestive system.
3. High in Nutrients
These muffins provide a range of nutrients essential for good health. Almond flour, for example, is high in protein and healthy fats. This helps provide lasting energy throughout the day, while coconut oil boosts metabolism and supports brain function.
4. Versatile Snack Option
Since they are gluten-free, these muffins are perfect for anyone on a restricted diet. They make a great snack, breakfast, or even dessert. Plus, they can easily be made in advance and stored for later.
By choosing these GAPS raisin muffins, you’re not just treating yourself to something delicious; you’re also supporting your gut health with every bite!
Nutritional Breakdown of GAPS Raisin Muffins
Here’s a quick look at the nutrients found in GAPS raisin muffins:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180-220 kcal |
| Protein | 4-5 g |
| Fat | 12-14 g |
| Carbohydrates | 15-18 g |
| Fiber | 2-3 g |
| Iron | 1.5-2 mg |
| Vitamin E | 0.5-1 mg |
| Magnesium | 20-25 mg |
| Potassium | 150-200 mg |
This combination not only satisfies hunger but also supports overall health with a balance of essential vitamins and minerals.
Serving Ideas for GAPS Raisin Muffins
These GAPS raisin muffins are perfect on their own, but you can easily elevate them with a few creative serving ideas.
- With Nut Butter: Spread almond or peanut butter on top for added flavor and protein.
- With Fresh Fruit: Serve the muffins alongside fresh berries or banana slices for extra sweetness and nutrients.
- As a Breakfast: Pair them with a warm cup of tea or coffee for a balanced start to your day.
- In a Parfait: Crumble the muffins and layer with yogurt (if you tolerate dairy) and fruit for a fun, dessert-like snack.
These ideas are simple, but they can make your muffins even more enjoyable.
Conclusion
Making GAPS raisin muffins at home is simple and rewarding. With nutrient-rich ingredients, they’re a healthy and delicious way to support gut health.
What’s even better is how adaptable the recipe is. You can try adding different fruits, spices, or even nuts to make them your own. Whether you’re preparing them for breakfast, a snack, or dessert, these muffins fit perfectly into any meal.
I suggest you try this recipe. Don’t be afraid to get creative and experiment with variations that suit your taste.
Share the recipe with friends or family, and enjoy a delicious treat that’s both satisfying and good for your health. You’ll love the results, and so will your gut!
FAQs
1. Can I use different flours in this recipe?
Yes, you can try other GAPS-compliant flours! While almond flour is the main base for this recipe, sunflower seed flour or hazelnut flour can also be used. However, coconut flour is essential because it absorbs moisture well and keeps the muffins light. If you substitute almond flour, you may need to adjust the amount of liquid in the batter.
2. Are these muffins suitable for kids?
Yes, GAPS raisin muffins are a great choice for children! They’re free from gluten and refined sugar, using only natural sweeteners like honey and raisins. These muffins are rich in fiber and protein. They’re a healthy snack and a great breakfast option. If your child has nut allergies, simply swap out the almond flour for sunflower seed flour to make the recipe nut-free.
3. How do I store these muffins?
Keep your GAPS raisin muffins in an airtight container. Store them at room temperature, and they’ll stay fresh for up to 3 days. If you want to keep them longer, freeze them by wrapping each muffin in plastic wrap or foil and placing them in a freezer bag. You can keep them in the freezer for up to 3 months, and they will stay fresh. To thaw, just leave them out at room temperature or heat them in the oven for a few minutes.
4. Can I make these muffins sweeter?
Yes, you can adjust the sweetness! If you want sweeter muffins, you can add more honey or even maple syrup. Raisins are already a natural sweetener, so adding extra raisins or chopped dates is another option. Just be careful not to make them too sweet, as the goal is to keep them balanced and GAPS-compliant.
5. Can I make these muffins without eggs?
If you’re looking for an egg-free option, try using a flaxseed egg substitute. To make it, mix 1 tablespoon of flaxseed meal with 3 tablespoons of water for each egg. Let the mixture sit for a few minutes so it can thicken, then stir it into your batter. Just keep in mind that using this substitute might make the texture a little denser
6. Can I add other ingredients to these muffins?
Yes! You can add chopped nuts, unsweetened shredded coconut, or even chocolate chips (if GAPS-compliant) for extra flavor. Citrus zest, like lemon or orange, can also give the muffins a refreshing twist. Feel free to get creative!
7. How can I make these muffins fluffier?
To make fluffier muffins, avoid overmixing the batter. Carefully mix the wet and dry ingredients by folding them together. Fresh baking soda also helps with the rise. You can even add a bit more egg or a dash of baking powder to improve fluffiness.