Kat’s Kitchen: Refined Flour & Sugar Free Blueberry Muffins

Reminiscing over blueberry season…luckily for me, I stocked up at the blueberry farm this past summer, so I have tons of frozen berries to put to good use.

…And so I am sharing my refined flour, refined sugar, and artificial sweetener FREE blueberry muffins. You guys, I am not kidding…these are the BEST muffins I have ever made. You gotta try them!

In this recipe, I use several of my baking hacks from last week’s blog–check it out here. 

Below is a step-by-step recipe demonstration video to show you how simple this recipe is. Enjoy muffins for breakfast or a mid-day snack! Full, printable recipe below video.



Refined Flour & Sugar Free Blueberry Muffins

  • Servings: 10 muffins
  • Difficulty: easy
  • Print



  • 1 medium ripe banana, mashed
  • 3/4 cup unsweetened original almond milk
  • 1 tablespoon vanilla
  • 1/3 cup unsweetened applesauce
  • 1 tablespoon maple syrup
  • 1/2 cup almond flour
  • 1/2 cup oat flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon salt
  • dash of cinnamon
  • 1/2 cup unsweetened coconut flakes
  •  1 cup frozen blueberries


  1. Preheat oven to 375 degrees.
  2. Mash 1 ripe banana in mixing bowl. Add almond milk, vanilla, unsweetened applesauce, and maple syrup and combine well.
  3. In a separate bowl, combine almond flour, oat flour, baking powder, salt, cinnamon, and unsweetened coconut flakes. Tip: I used whole almonds & old fashioned oats and blended until flour-like consistency–it is cheaper than purchasing pre-ground at the grocery store.
  4. Combine wet & dry ingredients and mix–try not to over-mix to prevent tunneling (air pockets in muffin).
  5. Fold in blueberries.
  6. Spoon in 2 tablespoons in greased muffin tins.
  7. Top with extra blueberries and coconut flakes.
  8. Bake at 375 degrees for 30-40 minutes. ***Muffins are done when cooked all the way through.
  9. Store in refrigerator for up to 1 week.
  10. Enjoy for breakfast or mid-day snack!


I hope you all are enjoying the cooking demos. Cooking, baking, and developing recipes are therapeutic for me, so I want to share my passions with you! Don’t forget to tag me in your creations!



Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

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