Healthy Cassava Flour Muffins! A simple recipe for nut free, gluten free and dairy free muffins. Using applesauce and oil, sweetened with maple syrup. You will love.
This post is sponsored by Bob’s Red Mill. I’m thrilled to be able to partner with brands that help Fit Mitten Kitchen bring you new recipes. As always, all opinions are my own.
If you’re looking for a grain-free AND nut-free muffin recipe, then these cassava muffins are perfect for you.
It’s a simple recipe that makes for a great base and you can use your favorite muffin mix-ins.
What is Cassava Flour
Cassava flour is a grain-free and nut-free flour made from the whole root of the cassava plant.
Bob’s Red Mill cassava flour has a mild flavor and fine texture that is perfect for grain free cooking and baking, and it’s also non-GMO project verified.
It is very fine so just be careful as you open the bag and add to your wet ingredients so it doesn’t get everywhere.
If you haven’t used cassava flour yet, it’s a great healthy baking pantry staple! It can be used for recipes like muffins, quick breads, brownies and also as thickeners for sauces.
For example, if a recipe calls for corn starch, you can use cassava flour in its place.
Is Cassava Flour Gluten Free?
Yes! Since cassava flour is made from cassava root, it is naturally gluten free and a great flour to use for gluten free baking and cooking.
It is *not* an exact one-to-one match with all flours though, so if you want a recipe to turn out correctly, it’s best to use a recipe that specifically calls for cassava flour.
More Cassava Flour Recipes
Cassava Muffin Ingredients
The list of ingredients for these cassava muffins is pretty simple. You need 11 basic muffin ingredients, including cassava flour, many pantry staples, and then items like applesauce, maple syrup and lemon juice (or apple cider vinegar). I like to add a tiny touch of cinnamon to the muffins as well.
Mixing the Batter
I typically recommend mixing the dry ingredients separately from the wet ingredients for muffins. This allows the rising agents (baking soda and baking powder) to get evenly distributed into the flour.
- First mix wet ingredients – oil, maple syrup, applesauce, eggs, vanilla and the milk-lemon mixture.
- Then add in the bowl of dry ingredients, whisking until the batter is smooth and no lumps remain.
This recipe is a great base for mix-ins like blueberries, chocolate chips, diced apples or pears.
TIP: If using lemon juice for the milk mixture (instead of apple cider vinegar) zest some of the lemon and add that into the muffin batter – it pairs well if using blueberries.
If looking to make banana muffins with this base, sub the applesauce with very well mashed banana.
Gluten Free Muffin Baking Tips
- This muffin batter does best baking straight in a greased muffin tin, or using silicone liners. (I like these silicone baking cups.) If you insist on using cupcake liners, you should still spray those with oil and lightly dust with cassava flour.
- Gluten free baking can be finicky, so it’s best to follow the recipe as written, unless other substitutions have been shared in the recipe card.
- Use a medium cookie scoop to distribute the batter into your muffin pan.
- Avoid over-baking the muffins by checking the muffins before the end of the recommended baking time. For example, if the muffins take 15-20 minutes, check muffins at 15 minutes with toothpick, then add another 2-3 minutes until done.
How to Store Muffins
Muffins can be stored at room temperature in a covered container, and are best enjoyed within a few days.
If you’d like to freeze muffins, store in an airtight container and add the date, then enjoy within 3 months.
To thaw frozen muffins, you can leave out at room temperature.
More Gluten Free Muffins
- Almond Flour Lemon Poppy Seed Muffins
- Healthy Double Chocolate Muffins
- Mini Oatmeal Zucchini Muffins
- Simple Paleo Banana Muffins
Let me know if you make this recipe by leaving a comment and rating below! It helps others learn more about the recipe too! Xx Ashley
- 1 1/2 cups Bob’s Red Mill Cassava Flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- ¼ tsp salt
- ⅛ tsp ground cinnamon (optional)
- 1 Tbsp lemon juice
- 3 Tbsp non-dairy milk
- ⅓ cup avocado oil (or other light baking oil)
- ⅓ cup maple syrup
- 3/4 cup applesauce
- 1 tsp vanilla extract
- 3 large eggs
Optional Favorite Mix-Ins (Pick One)
- 1 cup blueberries (fresh or frozen)
- ½ cup mini chocolate chips
- 1 cup diced apples
- Preheat oven to 350ºF and generously spray a 12-cup muffin tin or use silicone liners. (I don’t recommend using paper liners here, see notes above recipe card.) Set aside.
- In a medium bowl combine dry ingredients; set aside.
- In a small combine lemon juice with milk; set aside.
- In a large bowl whisk together oil, maple syrup, applesauce and vanilla. Add in eggs and lemon juice-milk mixture; whisk until fully combined.
- Carefully add flour mixture to large bowl of wet ingredients (cassava flour is very light so be careful as you add in or the flour goes everywhere). Whisk gently until almost no lumps remain, then fold in mix-ins.
- Evenly distribute batter into muffin pan, filling each cavity almost to the top.
- Bake muffins for 15-20 minutes, or until inserted toothpick comes out clean. (No wet batter, crumbs are okay. My muffins were done at 18 minutes. Every oven is different so watch carefully.)
- Allow muffins to cool in pan for 10 minutes before transferring to wire rack to cool completely.
FLOUR – This recipe was specifically developed for cassava flour (Bob’s Red Mill). If looking to use another flour, check out these dairy-free blueberry muffins (gluten-free friendly), or these almond flour blueberry muffins.
EGGS – I have not tested this recipe without eggs and they do provide quite a bit of structure in this recipe, so I don’t recommend going without it.
MIX-INS – Tested with blueberries and chocolate chips, but I think about 1 cup of diced apples or pears would work well too! No need to adjust baking time, just watch after 15 minutes.
Nutrition information approximate.
- Serving Size: 1 muffin
- Calories: 173
- Sugar: 7g
- Sodium: 146mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 1g
- Protein: 2g
- Cholesterol: 46mg