Chocolate breakfast muffins (sugar free, dairy free, gluten free, grain free)

I know I have posted a lot of recipes lately and really do intend to do a more informative post very soon but this experiment turned out so well that I had to share!

I decided that I wanted to make a muffin or cupcake without any sweetener – that meant no honey, maple syrup, rice malt syrup or coconut sugar. I found this yummy sounding recipe from Eat Nourishing but it had a cup of honey in it. I am not a huge fan of the taste of honey in baking and generally substitute for rice malt syrup but am trying to follow the GAPS protocol for a while which means that honey is the only sweetener allowed. 1 cup seemed like a HUGE amount.

So, after the success of my banana bread that was sweetened only with ripe bananas, I decided to try the same thing with these muffins. I also wanted to increase the berry flavour and add a bit more sweetness so I used Acai Berry Blend from Nutra Organics. This stuff is delicious in yoghurt, smoothies or my homemade instant ice cream and my 2 year old eats it straight from the jar!

I was unsure how well received these muffins would be but my 2 oldest kids love them as does hubby (and me). The little one will eat them if I use the apple and pear option but doesn’t like the banana ones. We have named them breakfast muffins because I let the kids have them for breakfast! They are packed with protein from the coconut flour and eggs, good fats from the coconut oil. Plenty of nutrients and antioxidants from the cacao, acai berry and fruit and have absolutely no nasties (I include gluten in this statement)! MUCH better choice than toast or cereal.

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3 smallish very ripe bananas or 2 apples and a pear (pealed)

1/4 avocado (optional – anywhere from a tablespoon to 1/2 an avo works. It adds in some more good fats and changes the texture slightly.)

1/2 cup coconut flour

1/2 cup raw cacao

1 tablespoon acai berry blend or you could use C-berry blast for immune boosting power and a milder flavour.

6 free range eggs (room temperature)

1/2 cup coconut oil melted (or melted butter)

1 teaspoon sea salt

1/2 teaspoon baking soda

1 1/2 teaspoons vanilla bean paste (or 2 teaspoons vanilla extract)

Fresh or frozen raspberries



If using a food processor, chuck all the ingredients in an whizz until smooth.

If mixing by hand:

Mash bananas well with a fork / peel and grate apples and pear

Mash avocado into this

Add in all other ingredients except for the raspberries and mix until well combined with no lumps

Spoon into muffin tray (mine made 10 – 12 large muffins)

Pop a few raspberries into each muffin.

Bake at 160°c for 20 – 25 mins until they are firm to the touch. Be careful not to let them burn.

Note: These are quite rich flavoured. My family is used to very dark chocolate and eating sugar free. If you are new to this way of eating you might want to use only 1 or 2 bananas and use some honey/maple syrup/rice malt syrup to start (maybe 1/4 – 1/2) and gradually reduce the sweetener and increase the bananas. Also, if you are not a dark chocolate fan you could try using less cacao.

Update: I just made these with 1/4 cup raw cacao and 1/4 cup berry choc chunk powder (and no acai berry as it is in the berry choc chunk already) and they were really yummy. Yes, we have almost the entire range of Nutra Organics products in our house!

I would love to hear what variations you try and how they worked out. Leave them in the comments section below.

Store in an airtight container in the fridge and they will last several days. They will freeze well too.

I use a 4 My Earth snack pocket to take one to work and they would store well in the 4 My Earth bread bag too.









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30 thoughts on “Chocolate breakfast muffins (sugar free, dairy free, gluten free, grain free)”

  1. I’ve been following this blog for a while now, looking at all the yummy recipes. It wasn’t until tonight that I actually attempted to make anything. You see I’m NOT a cook, & I don’t bake, but tonight after a lot of self talk to get me motivated I attempted the GF Banana Bread recipe . Just quietly I was expecting it to be a complete failure but I was pleasantly surprised. What I got was so yummy & so moist I’m thinking about going on Master Chef. Thank you ‘The Nourished Psychologist’ for teaching me I can not only eat healthy but I can make what I eat too. This has given me confidence to try the muffins next. Can’t wait.

  2. Hi. We love these muffins & made the recipe into a loaf today & it was a winner!!
    Not much left now!
    Thankyou 4 sharing great healthy snack ideas especially that kids will eat. Snacks have always been that harder thing to think of doin but not now.
    Thanks again x

    • You are very welcome Helen! I am so glad you all like the recipe.
      I am definitely going to make it as a loaf now!

  3. Hi Monique, recipe looks like it would be something my kids would absolutely love! Want to try it but I see you use acai berry blend. Is it some kind of powder?
    Why is it in there exactly? And how can I replace that ingredient? Maybe I can use more raspberries instead. I checked your link and see it’s not organic so that is why I’m looking for a replacement.
    Thank you and keep those recipes coming! They surely are making my family happy.

    • Hi Krista,
      Thanks for the lovely feedback.
      The Nutra Organics products are organic. It is the most delicious powder and is also great with yogurt, in smoothies, sprinkled on a grain free granola… I use it all the time. My littlest one eats it straight from the tub. I can’t recommend it (actually all of their products) enough.
      I use it in the recipe for some extra flavour and extra nutrients. They will work perfectly without it.

  4. Just a question. I have almost given up cooking with coconut flour, because so many eggs feature in most recipes. I really dislike an eggy taste, and I have found breads etc in the past to be eggily unpalatable. I am thinking the flavours in these muffins may mask the egg… Hoping, so they look delicious. Do you think I would find these too eggy? ( I know, hard call, most people don’t notice the taste!)
    Love your posts.

    • Hi Suz,

      I can honestly say that I have never noticed an eggy taste in these, nor has anyone ever commented that they taste eggy. I have taken these as treats for a music school celebration and all the parents and kids loved them.
      I do think some breads taste eggy but possibly because they are much plainer. Most of my recipes use coconut flour and no one has ever commented about an egg flavour.

      Please let me know what you think if you give them a try. You could try the grain free brownies too. Definitely not eggy!


  5. I just made these into mini muffins.
    I omitted the acai berry blend but put in a couple of handfuls of dates to add sweetness.
    They taste lovely – but I’m having trouble getting them out of the greased mini muffin tray… Do yours stick? Or do you have any suggestions to make it easier to get them out?

    • I noticed all your pictures have paper cases around your muffins. Must try to find some mini muffin cases.

      • Hi Maren,
        I use the If You Care brand of paper muffin cases. They come in jumbo, large and mini and are completely non toxic. I never both to risk things sticking to the muffin tray! You can also make muffin cases out of baking paper but it might be hard to do this with mini ones.

  6. another fabulous recipe. didn’t have any acai berry blend and i forgot the raspberries which would have made them even nicer. wow, seriously impressed. thanks Monique – you are awesome!

  7. Since you shared the banana bread gluten free recipe with coconut flour and the bananas for sweetness, I have made it once a week a week it is so delicious, light, moist bread packed with so much flavour! Thanks for sharing.

  8. I loved these as did my 3 year old. My other two children not so much,but next time I will try less cacao and more Berry powder. I didn’t have the same brand, I have a sachet of ‘nature’s way’ but it seemed to work fine. Also I did notice the first one I made was a bit eggy tasting but I cooked the rest for just a little longer, and I that helped along with waiting until they were cold. Monique, what difference in flavour is there between using bananas vs apples? I used one banana and one Apple. Thank you!

    • If you use bananas you can taste them whereas the apple/pear combo doesn’t have the fruit taste. My 3 year old wont touch the banana ones but the older 2 like them better! They actually taste better the following day after being stored in the fridge (this seems to be the case with all coconut flour recipes). If you have the berry choc chunk powder from Superfoods for kidz the taste is much milder than full cacao. My kids will eat 90% cacao dark chocolate so I can make things very strong for them.
      All types of berries work well but my kids prefer the raspberries.

  9. My 6 yo and 4 yo old boys are just loving these muffins and I’m so excited to give them a ‘treat’ knowing it’s so good for them. I use the apple and pear combo and half a cup of berry choc chunk – nutria organics. They still loved th eorihinal recipe but I had to add rice mal syrup into them to sweeten it a little 🙂 great to have both options

    • I’m sorry but I have no idea how to do coconut flour with no eggs because it needs so many of them.
      I have replaced on or 2 eggs with a chia egg but not 6.

      You can make my super seed cookies and the choc chip cookies by substituting a chia or flax egg though.

  10. Do you think they would work with two apples and a banana or three apples as pears are hard to come by at the moment? Thanks

    • Any combination will work. Taste the mixture to check it is sweet enough before you bake it.
      Add in a bit of honey, some banana or a date or two if it isn’t sweet enough for you and your family.

      • I finally made these and they are a hit in our family! I used 2 bananas, 1/3 cup maple syrup and 1/4 cup raw cacao. They are borderline to rich for my kids but they say the raspberries help. I send my son to before school care and know that he is having a healthy breakfast rather than the white bread, margarine, jam and Nutragrain offered to him. Thank you!

        • Awesome! Are they too rich from the cacao or the sweetener? You could reduce the amount of maple syrup or leave it out all together and just use bananas.

  11. They were great. But an overpowering avocado flavour… yuck! So next time I will leave out the avocado. We eat enough of it anyway 🙂

    • They are fine without it!
      Mine have never tasted of avocado but I use it to add healthy fats and to get some avo into my son who won’t eat it any other way!

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