Gluten-Free   |   Pegan   |   Snacks

Blueberry Walnut Paleo Muffins

These muffins are the perfect solution for busy people who are looking for portable and nutritious snack options. They are packed with healthy protein, omega 3 fat, potassium, fiber and antioxidants and unlike other paleo baked goods with lots of honey and maple syrup, they are very low in sugar. The only source of added sugar comes from 1 Tbsp maple syrup (aka 12 g of added sugar in the entire recipe) which means less than 1 gram per muffin.

If you want to live a healthy lifestyle it requires planning and prepping beforehand. The worst situation is when you don’t prep in advance and you have no snacks to pack on your way out the door. This puts you in a food emergency and willing to settle on the blueberry muffin from Panera or Starbucks. The first two ingredients in the Blueberry Muffins at Panera are enriched wheat flour and sugar (aka blood sugar spiking simple carbohydrates). Of the total 69 grams of carbohydrates that are in one muffin, only 2 of grams come from fiber. This is not a muffin that you want to mess around with.

Disclaimer: If you are expecting these Blueberry Walnut Paleo Muffins to taste like Panera’s Blueberry Muffins then you will be disappointed. This recipe is significantly less sweet and not nearly as fluffy but the benefit is in the nutrient-density and low glycemic impact. If you have kids or husbands with a sweet tooth then you may want to add a little more maple syrup. If your tastebuds are like mine then you will be in heaven!

Paleo Blueberry Muffins Paleo Blueberry Muffins Paleo Blueberry Muffins

Blueberry Walnut Paleo Muffins

Servings: 15 muffins

Blueberry Walnut Paleo Muffins


  • 1 Tbsp chia seeds
  • 1/2 cup unsweetened nut milk
  • 1 1/2 cups almond flour
  • 1/2 cup coconut flour
  • 2 teaspoons cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup almond butter
  • 1/3 cup applesauce, unsweetened
  • 1 cup blueberries
  • 1 tsp vanilla extract
  • 3/4 cup walnuts
  • 1 Tbsp maple syrup
  • 3 eggs
  • 1/4 cup coconut oil, melted
  • 15 muffin pan liners (optional)


  1. Preheat oven to 350 F.
  2. Pour chia seeds and unsweetened nut milk into a bowl. Allow chia seeds to swell for 20 minutes.
  3. Mix almond flour, coconut flour, cinnamon, baking soda, salt, and walnuts together.
  4. In a separate mixing bowl combine the applesauce, almond butter, vanilla, maple syrup, eggs and melted coconut oil.
  5. Mix in the chia seed pudding.
  6. Fold the dry ingredients into wet ingredients. Fold in blueberries lightly.
  7. Pour the batter into muffin pan liners 3/4 full.
  8. Bake in 350 F oven for 20 minutes.

Nutrition Facts

Blueberry Walnut Paleo Muffins


Amount Per Serving
Calories 244
% Daily Value*
Total Fat 20 g 30.8%
Saturated Fat 0
Trans Fat
Cholesterol 0
Sodium 0
Total Carbohydrate 14 g 4.7%
Dietary Fiber 6 g 24%
Sugars 3 g (Added Sugar: 0 g)
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.