This oatmeal muffin recipe has no refined sugar because it’s sweetened with oranges! Make Coconut Orange Oat Muffins for a quick breakfast or snack on the go. Gluten free, dairy free, and delicious!
Hi ya! Oh wow, has it really been 8 years since I created this oatmeal muffin recipe? Um, yes indeed it has. I first shared it way back in 2012.
Anyway, I’ve updated the recipe with nutrition. Also, you’ll see tips on how to make your own oat flour, and a VIDEO, so you can see how easy it is to make them. I know, I spoil you!
You know what else? I love going back and revamping my old recipes to make them even better. Meaning, more allergy friendly options. no weird ingredients, etc.
Besides, our diet has changed a ton since those ironman training days as well! Yep, we’re focusing on eating more nourishing wholesome snacks like protein balls sweetened with dates, real food smoothies, and yes, more low fodmap friendly muffins.
If you love to bake muffins as much as I do, this may end up being one of your favorites too!
THE NECESSITY FOR SUGAR
Yes, it’s true. Scaling back on sugars (processed in particular) can help the body recover faster. Don’t get me wrong, you definitely need natural, unrefined sugars (like glucose) when you are training or are a high energy recreational athlete.
But when the body is actively resting, it’s important to shift focus away from added sugars and onto more on healthy fats, fiber, and nutrient dense foods. Does that make sense?
This why I’m going to show you how to make naturally sweetened coconut orange oat muffins!
Coconut Orange Oatmeal Muffin Recipe
There are plenty of reasons to love this recipe, but one of my favorite things about it is how many of the ingredients are basic pantry staples. Check it out – this is all you’ll need!
INGREDIENT NOTES + SUBSTITUTIONS
Note: These are just substitutions. For a complete list of ingredients and amounts needed, see the recipe card below.
- Gluten free oat flour – Feel free to use any other gluten free flour of your choice.
- Vanilla flavor plant based protein powder – For the best results, I recommend using pea protein powder. If you don’t have a plant-based powder, just add 2 additional tablespoons of oat flour.
- Coconut flour – If you have a coconut allergy or you just need a substitute, you can use more protein powder. Use an equal amount of the protein powder to replace the flour.
- Egg – Feel free to substitute a flax egg for an egg free option.
- Tapioca starch – A good substitute for tapioca starch is arrowroot starch. You can usually find both in the natural foods section or the baking aisle of the grocery store.
- Refined coconut oil – You’ll be melting the oil, so feel free to use melted butter if you need to.
- Dairy free milk – You can use any dairy free milk. I usually use either unsweetened almond milk or coconut milk.
How to make oat flour
If you have a big stash of gluten free rolled oats on hand, you can make your own oat flour. It’s easy to do!
Just place the oats into a food processor or high speed blender and process on high for a couple of minutes, just until the oats become the consistency of flour.
Don’t process them too long, though. Otherwise, the heat from the blades may start to cook the oats.
Watch us make orange oat muffins (1 minute VIDEO)
- Baking time – Like my other oat muffin recipe, the baking time for the orange oat muffins may need to be adjusted by a couple of minutes. It depends on which types of flour and protein powder you use. Also, some ovens cook hotter than others, and elevation can affect the baking time as well.
- Sweeter muffins – If you want sweeter muffins without using refined sugar, feel free to fold in up to 1/2 cup of xylitol or monk fruit sugar.
- Storage – These muffins should be kept in an airtight container in the refrigerator and eaten within a week. Alternatively, you can freeze them for up to 4 months.
Now I’m going to let you in on a little secret. These orange oat muffins can really be used for any breakfast to go or snack. A Power FUEL snack for ANYONE, training or not.
But when The Kiwi (or any friend/family) is in training of any kind, I will add in at least 1/3 cup of honey or brown sugar.
Shhh… don’t tell them my sugar secret. Besides, it’s for their own good, like restoring your glycogen good!
p.s Highly recommend you make a double batch and freeze these muffins. They come in handy when you need a quick snack or morning fuel. 🙂