Flourless Bite-Sized Breakfast Muffins

by Angela (Oh She Glows) on March 1, 2018

Boy am I ever glad to be on the the other side of that flu! Last Thursday, when I posted my Triple Almond Energy Balls recipe, I thought that after five long days of bedrest I was starting to feel a bit better. Unfortunately, I wound up taking a turn for the worse Thursday evening with some scary flu complications cropping up overnight. My temperature skyrocketed (despite being on fever meds) and my cough became much worse. Luckily I’d already done quite a bit of reading on this year’s flu season because I was so worried about the kids getting it and wanted to know which high-risk symptoms to look for. Based on what I’d read and what my doctor told me, having symptoms improve and then come back even worse than before was bad news (it’s actually one of CDC’s “emergency warning signs” of flu complications). Gulp!

On Friday morning I couldn’t even get out of bed to see the kids. I was nauseous, sweating profusely, and had major chills despite feeling super hot. Adriana came into my room looking concerned and said “Mommy, why you don’t wake up today?” That just broke my heart. I knew I had to get medical treatment right away.

I think it’s been about 15 years since I’ve needed to take antibiotics, but I can’t tell you how grateful I was to have them for this virus, which had turned into bacterial pneumonia. The medicine brought my fever down quickly and I’ve been feeling a bit better each day since—although I still don’t feel like myself. I’m currently operating at about 36%, maybe, lol! I think the flu was extra hard on me because I was already run down from taking care of the kids the week before (I’m so thankful their flu symptoms weren’t as severe as mine…I’ll take one for the team!), and of course nursing through the flu takes its toll on the body. It was a stroke of luck that Eric got by with mild body aches (consider me impressed as he was living off unhealthy food all week!), so he held down the fort while I slept, and slept…and slept some more. Each night, I would collapse into bed at 7pm as soon as Arlo was down (and this early bedtime was in addition to an afternoon nap each day). I’ve never slept that much in my life. (And now I know what it’s like to be a baby/toddler!)

Needless to say, we’re all ready to start a new fresh month and hopefully keep as healthy as we can through the spring. So far March is shaping up to be great—I’m alive, after all. ;) Take care of yourselves everyone…I’m sending you all healthy wishes for a happy month ahead!!

Update: Sooo many great questions are coming in about these muffins! I’m answering them in the comments below, so be sure to check them out. Thanks everyone! And if I do any more trials of this recipe I will be sure to update the recipe notes. My next test is going to be a sunflower seed and sunflower seed butter version.

Update #2: I added a nut-free version in the recipe tips! :)


4.8 from 10 reviews

Flourless Bite-Sized Breakfast Muffins

Vegan, gluten-free, grain-free, oil-free, refined sugar-free, soy-free


These grain-free, kid-friendly muffins are packed with fibre-rich chia seeds and contain only a couple tablespoons of natural sweetener! The almond butter base gives them a deliciously nutty flavour, and overripe bananas lend an extra sweetness. We love serving these mini muffins at breakfast and snack time. Best of all, this recipe is made entirely in a food processor so there’s only one dish to clean when you’re done! I’ve provided optional instructions for preparing larger muffins as well as a nut-free version so be sure to read through the tips. This recipe is inspired by Paleo with Mrs P.

24 mini muffins plus a few ramekins
Prep time
Cook time


  • 1/2 cup (80 g) whole raw almonds
  • 2 3/4 cup (400 g) chopped overripe bananas (about 3 to 4 large)
  • 1/2 cup (120 g) natural smooth almond butter*
  • 1/4 cup (33 g) arrowroot starch
  • 2 tablespoons (20 g) chia seeds
  • 2 tablespoons (30 mL) pure maple syrup
  • 2 teaspoons baking powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon apple cider vinegar
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon fine sea salt


  1. Preheat the oven to 350°F (180°C) and set aside two 12-cup silicone mini muffin pans or one 24-cup silicone mini muffin pan. There’s no need to grease silicone pans, but if you’re using metal muffin pans, line them with mini paper liners. This recipe makes enough for more than 24 mini muffins, so line an additional 2 to 3 small ramekins with standard-sized paper liners to use up the remaining batter.
  2. Add the almonds to the food processor and process to a fine crumb. Be sure not to overprocess the almonds into butter. If the ground almonds start getting sticky, they can negatively impact the texture of the muffins once baked.
  3. Add the chopped banana to the ground almonds along with the almond butter, arrowroot starch, chia seeds, maple syrup, baking powder, cinnamon, apple cider vinegar, baking soda, and salt. Process the mixture until smooth.
  4. Use a small cookie dough scoop to portion the batter into the muffin pans, filling each until about three-quarters full. Use the remaining batter to fill the ramekins until about two-thirds full.
  5. Bake the mini muffins for about 18 to 22 minutes (I bake for 20 minutes), allowing an additional 6 to 9 minutes for the ramekins to bake through. To test doneness, gently touch the top of one muffin. When ready, they will spring back very slowly. Finished muffins should also have visibly golden edges.
  6. Cool the muffins in the pans/ramekins for 30 minutes before attempting to remove. Carefully slide a knife around each muffin and gently pop it out of the silicone pan. (If using paper liners, the muffins must be cooled completely before removing, or the liners will stick to the muffins when peeled.) I love spreading these muffins with a little coconut oil before serving, but they’re also fantastic topped with chia seed jam. And thanks to the nutty taste and natural sweetness, you can enjoy them plain too. Leftovers can be stored in the fridge in an airtight container for 3 to 4 days, or in the freezer for up to 1 month.

Nutrition Information

Serving Size 1 mini muffin | Calories 60 calories | Total Fat 4 grams
Saturated Fat 0 grams | Sodium 30 milligrams | Total Carbohydrates 7 grams
Fiber 1 grams | Sugar 3 grams | Protein 2 grams

Recipe makes 24 mini muffins plus a few ramekins or 30 mini muffins.
* Nutrition data is approximate and is for informational purposes only.


It's important to stir the almond butter well before measuring. Be sure not to use firm/hard/dry almond butter as it'll result in dense muffins.


To make a dozen regular-sized muffins, use a 12-cup silicone muffin pan. Fill each mold to two-thirds full and bake for 24 to 26 minutes. If using a metal pan, be sure to line each with paper liners, filling and baking as directed, until they have golden edges and very slowly spring back when touched on the top.


For a NUT-FREE version: Swap the almonds for 1/2 cup raw sunflower seeds and the almond butter for 1/2 cup smooth sunflower seed butter (I use SunButter Organic Sunflower Seed Butter...make sure it only has sunflower seeds on the ingredient list), and increase the cinnamon to 1 teaspoon. The muffins have a distinct sunflower seed flavour, but I find it quite pleasant even though they aren't as sweet as the almond version. The muffins are also a bit darker, but still need just as much bake time, if not a minute or two longer, and they are more dense.


If you’d like to make these muffins more decadent, try stirring some chocolate chips into the batter! For a crunch, add a couple handfuls of chopped walnuts or pecans.

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{ 15 comments… read them below or add one }

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Amy Estes March 27, 2018 at 1:36 pm

I love this recipe! My kids adore mini muffins and this is so easy and one they can help with!


Angela (Oh She Glows) March 27, 2018 at 1:53 pm

Thank you Amy…happy baking!


Lindsay April 9, 2018 at 12:38 am

Just made these muffins for the third time in two weeks- they’re a hit with our whole house!!!

Many of your recipes call for “drippy” almond butter. What do you end up doing with the dry hard stuff at the bottom of the jar??? I try to keep it stirred but am never successful with avoiding this with almond butter it seems. I saw you remixing a jar in your food processor once (on InstaStories?) but to be honest I’ll never do that!!


Angela (Oh She Glows) April 9, 2018 at 7:22 am

Hey Lindsay, I think that was the one and only time I ever mixed a jar in a food processor…lol. Too much cleaning! I agree with you as I usually have some hard stuff at the bottom despite my best efforts. I tend to just hack away at the stuff at the bottom with a spoon and eat it..haha. It might not be the most enjoyable “version” of almond butter, but it satisfies my hunger when I’m feeling snacky between meals.


Viktoriya May 30, 2018 at 9:20 pm

Tastes really good, but after baking for 40 minutes (I had to keep putting them back in the oven), they were still raw inside, so I gave up. I followed the instructions carefully, so I’m not sure what I did wrong.


Angela (Oh She Glows) June 2, 2018 at 11:26 am

I’m so sorry to hear that Viktoriya! A couple things to troubleshoot…were the bananas measured? I would suggest weighing them next time if you are having issues. You want 400 grams. Also could your oven temp be off? What kind of vessel did you bake them in? Just trying to think of ideas. :)


Erica June 13, 2018 at 4:28 am

Hi Angela! This recipe looks fantastic! I’m so glad you put instructions for regular-sized muffins, since I don’t have mini-muffin tins. I’ll definitely try these soon. Thank you!


Missy June 22, 2018 at 6:12 pm

Hi Angela! Thanks so much for this recipe :)
Quick question though, if I wanted to add shredded carrots or zucchini would I need to reduce the liquids?


Angela (Oh She Glows) June 25, 2018 at 6:25 am

Hi Missy, that would be tricky to pull off with these as they are already very dense, but may work with some experimentation. I would probably do what you suggest and reduce the liquid a bit as the veggies will release some moisture when cooking. If you try anything please let us know how it goes!


Anthony July 30, 2018 at 2:01 pm

Cool recipe! My favourite muffin recipes are blueberry muffins infused with cannabis!


Suhashini August 17, 2018 at 9:55 pm

These were so good! An uncomplicated recipe for a delicious vegan and gf muffin with a hit of protein and fibre. We took them on a camping trip. I made full-size muffins and they turned out very tender and moist.


Angela (Oh She Glows) August 20, 2018 at 5:39 am

So glad they were a hit! :)


Jill August 22, 2018 at 12:00 am

I have almond flour is the measurement the same as the whole almonds?


Angela (Oh She Glows) September 4, 2018 at 3:58 pm

Hi Jill, Almond flour and almond meal behave quite differently in recipes unfortunately. I used almond meal (which I ground myself using the whole almonds). I’m not sure if almond flour works in this recipe or not. It’s quite a finicky recipe being vegan and flourless so I would suggest using almond meal if you can (and 1 cup ground almonds yields about 1 1/3 cup almond meal). Hope this helps!


Tara November 11, 2018 at 10:18 pm

Can I use frozen bananas for this?


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