Breakfast Muffins should be delicious but definitely not full of processed sugar. These paleo muffins have no added sugar and are naturally sweetened with dates. Perfect for a grab ‘n go breakfast or an afternoon snack. Freezer-friendly for meal prep too!
Reader Requested Breakfast Muffins
A huge thank you to one of my readers for inspiring this breakfast muffin recipe. She bought my Nourishing Bowls cookbook and used the sticky date cake yogurt bowls recipe to make mini muffins. I thought it was pure genius!
So I played with the recipe and am sharing it with you today. It’s seriously so simple and perfect for back to school snackage or a quick breakfast to go. I call them POWER MUFFINS. You may call them whatever you’d like. Either way, they are going to nourish you with natural, real food ingredients like eggs, almonds, dates, etc.
Ingredients You’ll Need
Below is an overview of the ingredients and recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information.
- Eggs – A complete protein, eggs contain at least a small amount of nearly every nutrient your body needs and are a good source of healthy fats and vitamin B.
- Date paste – Replaces the unhealthy sugars in other muffin recipes. Dates contain calcium, magnesium, potassium and other minerals that promote bone health.
- Almond flour -Rich in nutrients and healthy fats, almond flour is a gluten-free flour alternative that provides vitamin E, manganese, magnesium, and more.
- Coconut flour – Has a naturally sweet taste and rich texture. Plus, it’s full of fiber, healthy medium-chain triglycerides, and has a lower glycemic index than standard all-purpose flour!
- Tapioca or arrowroot starch – Adds structure to baked goods, helping them hold their shape.
- Non-dairy milk – Any non-dairy milk you prefer will work for this recipe as long as it is not flavored.
- Coconut oil – Coconut oil is a good source of medium-chain fatty acids and is converted immediately into energy instead of stored as fat.
- Baking Essentials – Vanilla extract, baking powder, and salt are included to enhance the taste and texture of the muffins.
- Chopped nuts or granola – Customize these muffins with any topping of your choice.
Are These Breakfast Muffins Healthy?
Not all breakfast muffins are healthy, especially if they have refined sugars and high starch flour in them. But these paleo muffins are in fact very nutritious! Wanna know why? Because the ingredients are nutritious!
All in all, these naturally sweetened breakfast muffins are:
- refined-sugar-free
- grain-free
- paleo-compliant
- dairy-free
- rich in fiber
- high-protein
- chock full of omega 3’s
- plentiful with vitamin E
How to Make Healthy Breakfast Muffins
- Make date paste. Soak the dates in purified water for 1 to 2 hours. Discard all of the water except 2 tablespoons after soaking. Blend the dates together to create a sticky paste.
- Prep tin and preheat oven. Preheat to 350°F. Line a muffin pan with liners or make sure the muffin pan is well greased.
- Combine dry ingredients. Place the almond flour, coconut flour, tapioca starch, salt, and baking powder in a large bowl, and stir the ingredients to combine.
- Mix wet ingredients. In a separate, smaller bowl, mix the oil, non dairy milk and vanilla extract.
- Add wet to dry. Add wet ingredients to flour mixture and mix to combine. Then add date paste and eggs, and mix until thoroughly combined.
- Scoop muffin batter. Fill muffin liners ¾ full with batter.
- Add topping. Sprinkle with topping of choice.
- Bake Place muffin pan in oven on center rack and bake at 350°F for 23-28 minutes or until batter comes out clean on a toothpick.
- Allow to cool. Remove and allow the muffins to cool completely. Store in airtight container in fridge for up to one week or freeze for up to 3 months.
More of Our Favorite
Gluten-Free & Low-Sugar Recipes
Breakfast Muffins with No Added Sugar (Paleo)
- Total Time: 35 minutes
- Yield: 7–8 standard-sized muffins or 14 mini muffins 1x
Description
These naturally sweetened breakfast muffins have NO added sugar because they’re sweetened with dates! Great for back to school and breakfast on the go. Grain free, paleo, and delicious!
If doubling the batter to make a double batch of breakfast muffins, please read my notes first!
Ingredients
- 11–12 dates, soaked in purified water (optional 1 tablespoon raw honey )
- ½ cup almond flour
- 3 Tablespoons coconut flour
- 1 Tablespoon tapioca or arrowroot starch
- ¼ teaspoon salt
- 1 teaspoon baking powder – double active
- ½ cup non dairy milk
- 1 teaspoon vanilla extract
- 3 Tablespoons melted coconut oil, naturally refined
- 2 large Eggland’s Cage free brown eggs
- ½ cup or handful of chopped nuts or granola
Instructions
- To make the date paste, soak the dates in purified water for 1 to 2 hours. Discard all of the water except 2 tablespoons (15 ml) after soaking.
- Blend the dates together to create a sticky paste. Feel free to add 1 tablespoon honey if you’d like it sweeter. Set aside.
- Preheat the oven to 350°F (177°C). Line a muffin pan with liners or make sure the muffin pan is well greased.
- Place the almond flour, coconut flour, tapioca starch, salt, and baking powder in a large bowl, and stir the ingredients to combine. In a separate, smaller bowl, mix the oil, non dairy milk and vanilla extract.
- Add the wet ingredients to the dry flour mixture, stirring to combine. Add the sticky date paste and 2 eggs, and mix until thoroughly combined.
- Scoop muffin batter into muffin liners (in pan) filling ¾ full. Repeat until 6-7 muffin liners are filled.
- Sprinkle with topping of choice; gluten free granola, nuts, etc.
- Place muffin pan in oven on center rack and bake at 350F for 23-28 minutes or until batter comes out clean on a toothpick.
- Remove and allow the muffins to cool completely. Store in airtight container in fridge for up to one week or freeze for up to 3 months.
Notes
Notes for doubling batter – You may double the batter, but the texture and baking times will vary. Do not double the date paste, just add an extra ⅓ cup maple syrup or raw honey with the paste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: healthy breakfasts
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 204
- Sugar: 27 g
- Sodium: 37.5 mg
- Fat: 7.8 g
- Saturated Fat: 5.5 g
- Carbohydrates: 32.6 g
- Fiber: 3.8 g
- Protein: 3.3 g
- Cholesterol: 53.1 mg
Awesome recipe!
I’ve already made your Date paste and keep it in my fridge.
If I use the date paste, how much do I need for this muffins recipe?
Thank you!
Oh, I’m sorry I saw now the above someone had asked the same!
I’ll use my date paste 1/2 c to 2/3 c!
No prob! Glad you found it. Keep me posted on the muffins.
These muffins are great! I made one batch and my family instantly requested more. I have now made 4 different variations adding blueberries, bananas, nuts, raisins, coconut, etc… Delicious!
Oh I love that! thanks for the feedback Kat! Happy family!
I made this recipe twice now. Once as printed and the second time I added cocoa powder and half a banana. Both versions were excellent. I sprinkled cocoa nibs on top. Delicious!
Thanks Cindy! Oh i love the cocoa additions! YAY!
Made this recipe a few days ago. Couldn’t resist adding in some vegan choc chips. The recipe turned out beautifully moist and light.
Thank you for sharing this recipe
Ohhh i need to do that next. Hehe! Love it Heena!
We loved the flavor of these and I can feel good about not having too much sugar in our breakfast! Perfect!
These look great! I have a container of date paste/syrup (just dates). How much do you think I should use to replace the soaked dates? Thanks!
I think about 1/2 c to 2/3 c or so. Depends on how sweet you’d like them. Let me know how they turn out!
Hi Lindsay! These muffins sound yummy and can’t wait to give a try but need them to be egg free. Can I substitute flax seed or gelatin instead? Eggs give me headaches. ?. Thank you
I haven’t tried it yet, but since you’re using date paste you might want to add a bit more flour or starch. Try adding 1/2 tsp more baking powder and 1/2 tbsp more coconut flour. Then mix in flax egg – stir together 1 tbsp ground flaxseed and 6bsp water. Allow mixture to sit at least 10 minutes, until it reaches the consistency of beaten eggs. Stir mixture occasionally as it sits. Let me know how it turns out! Baking times might vary
Can you substitute something for the coconut flour? I am not a fan of it.
You could use regular GF flour or probably tapioca/arrowroot starch
I really loved these!! A perfect way to start my day!
Hooray for nutritious eggs and fabulously delicious muffin treats.
Add some peanut butter on top and your set, right? 😉
yum!
Thank you, Lisa!
I’m always a fan of muffins for breakfast, especially when they are healthy and not as sugar! Can’t wait to make these and have delicious breakfast all week.
Great, Julie! Hope you enjoy these as much as we do!
Sugary breakfasts start me off on the wrong foot, so I’ve been looking for a healthier muffin for a long time. I found yours and they were so tasty, plus they didn’t make me crash an hour later. Thanks so much!
So glad you loved them Elizabeth! You’re welcome!
This is going to happen in my kitchen this week!
Perfect!! Enjoy Cathy!