Paleo Apple Maple Muffins (grain-free, gluten-free, dairy-free)

These paleo apple muffins are fuss-free and completely maple sweetened. They get extra apple flavor from grated and diced apples. Thanks to Pure Canada Maple for making today’s post possible!

I’ve been wanting to post a paleo apple muffin recipe for a long time. At first I tried adapting the paleo blueberry muffins I posted recently. They’re my favorite muffin recipe, by far, but that didn’t work out. The cinnamon and spices just made them weird.

Paleo Apple Muffins – fuss-free, super moist and maple sweetened.

So then I tried adapting my paleo apple butter cake but I wasn’t in love with those muffins, either. I tried some other apple muffins with almond flour and then figured that it’d be easy enough to adapt my grain-free carrot cake cupcakes, which is one of my most popular recipes. People seem to love them and I hope you all will enjoy these just as much. :)

The carrot cake recipe uses 1/2 cup of grated carrots and I subbed that with 1/2 cup of coarsely grated apples. I’ve only made these muffins using this extra coarse grater to grate the apples so if you want to use a fine grater, I have no idea how that’d work out.

I’d be afraid that the muffins would come out too wet. These muffins are already super moist so I don’t know if they could handle even more moisture!

Paleo Apple Muffins – super moist, fuss-free and maple sweetened.

Another change was the sweetener. I use a lot of lighter colored maple syrup throughout the year as a sweetener in all kinds of different flavored goodies, like these paleo key lime pies or these paleo lemon cookies. And now that I’m baking with cinnamon, apples and in a few weeks – pumpkin – I go through about 1 1/2 liters a month! I’m in the mood for maple everything. :)

The carrot cake recipe uses honey but 100% pure maple syrup seemed like a much better choice for these autumnal muffins. I used the exact same amount! It’s an easy sub and I think it blends better with the apple + cinnamon + nutmeg combination than honey does.

You can use any grade of all-natural maple syrup in these. You can’t really taste it through all the cinnamon flavor so I went with the standard Grade A Medium Amber kind that’s usually sold in grocery stores around here. I save the darker, stronger tasting and slightly more expensive Grade A Dark Amber kind for dishes where I want the maple taste to shine.

Paleo Apple Muffins – maple sweetened, fuss-free and super moist.

One tablespoon of cinnamon may seem like a lot for 8 muffins (it’s 3/8 teaspoon per muffin) but I’ve tried these with less cinnamon and they just weren’t very exciting. You need the cinnamon!

I’ve also tried these with a bunch of different apple types and we could hardly detect there were apples in the muffins – until I made them with Granny Smith. Their tartness helps them stand out more and together with the cinnamon and maple syrup, creates a truly awesome apple muffin.

Thanks again to Pure Canada Maple for sponsoring today’s post! As always, all opinions expressed are my own.

Paleo Apple Muffins (grain-free, gluten-free, dairy-free)

Rated 4.9 by 19 readers
Paleo Apple Maple Muffins (grain-free, gluten-free, dairy-free)
  • Prep Time:
  • Cook Time:
  • Ready in:
  • Yield: 8 muffins


  • 1 1/4 cups (125 grams) blanched almond flour
  • 2 1/2 tablespoons (20 grams) coconut flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 tablespoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 large eggs (50 grams each, out of shell), room temperature
  • 5 tablespoons (70 grams) refined coconut oil, melted (if you use unrefined coconut oil there may be some coconut taste to the muffins)
  • 1/3 cup (106 grams) pure Canadian maple syrup
  • 2 teaspoons vanilla extract
  • 1/2 cup (90 grams) coarsely grated Granny Smith apples
  • 1 1/4 cups (155 grams) Granny Smith apple chunks (about 1/4")


  1. Preheat the oven to 350°F (175°C). Line a muffin pan with 8 muffin liners.
  2. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). Set this aside.
  3. In a large bowl, mix together the eggs, oil, pure Canadian maple syrup, and vanilla.
  4. Add the dry mix to the wet and mix just until combined.
  5. Gently fold in the grated apples and then the chopped apples.
  6. Divide the batter evenly among the liners, filling them almost full, and bake for 23-25 minutes or until a toothpick inserted in the middle comes out clean.
  7. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.
  8. Store in an air-tight container at room temperature for 1 day or refrigerate for up to 4.

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182 comments on “Paleo Apple Maple Muffins (grain-free, gluten-free, dairy-free)” — Add one!

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  • Rowena says
    February 5, 2018 @ 7:23 am

    Can one substitute anything for the maple syrup in this recipe?

    • Erin replies to Rowena
      February 5, 2018 @ 12:27 pm

      Honey works great. I’d love to hear how they come out. :)

  • Claire says
    January 24, 2018 @ 6:07 pm

    Has anyone tried to sub flax egg for the eggs? I have an egg intolerance and am wondering how well it would work for this recipe. Thanks!

    • Erin replies to Claire
      January 25, 2018 @ 2:14 pm

      I unfortunately haven’t tried it. It’s always kind of risky in grain-free recipes like this. Sorry I don’t have a better answer for you!

      • Claire
        replies to Erin
        January 26, 2018 @ 8:52 pm

        I tried the flax egg! They don’t stay together as well, but are still SUPER tasty! I am thinking of it as an apple cinnamon crumble. :)

        • Erin replies to Claire
          January 28, 2018 @ 9:43 pm

          Haha. I like how positively you think. :) I’m happy they still came out tasty! Thanks for reporting back.

  • Terrie Burd says
    January 16, 2018 @ 4:22 pm

    These were awesome. I was just wondering how many calories were in each one.

    • Erin replies to Terrie Burd
      January 21, 2018 @ 11:05 am

      Thanks! I don’t but you could use this recipe analyzer if you’d like for that info. :)

  • Nanette says
    December 12, 2017 @ 4:15 pm

    can muffins and/or cookies be frozen?

    • Erin replies to Nanette
      December 13, 2017 @ 4:17 pm

      Muffins and cookies in general? Or these muffins? I’ve never tried freezing these muffins but I think it’d be fine!

  • Anna says
    November 8, 2017 @ 9:26 pm

    Delicious! I grated both apples (1 Granny Smith, 1 Gala) very moist:)

    • Erin replies to Anna
      November 9, 2017 @ 9:01 pm

      Awesome! I’m happy to hear that you liked it. :) Thanks for your comment!

  • Kenz says
    October 31, 2017 @ 4:43 pm

    Kinda disappointed with how mine turned out. I’m thinking I must’ve done something wrong. Before pouring into the pan they were very crumby, it wasn’t like a batter…which might be how it’s supposed to be I dont know. But when they finished they have an overpowering baking soda flavor. Not very sweeet😕kinda a cornbread texture.

    • Erin replies to Kenz
      November 1, 2017 @ 1:36 pm

      I’m thinking you’re right and something must have gone wrong! Did you make any changes or subs at all to the recipe? None of the other commenters have had that issue (and I’ve made these tons of times) so either one of the ingredients or one of the measurements were off. Or perhaps you really, really packed the almond flour? But even then, I don’t think it’d come out crumbly and dry. There have been times when I follow one of my own recipes (which has nothing but great reviews) and they come out terribly. Then I realize I added too much or too little of something. It happens. :/ I’m sorry! I hope you’ll give them another try. :) Maybe you could use a scale next time, if you didn’t last time. They definitely should be nicely sweet and muffin / cake-like. Not like cornbread.

  • David says
    October 30, 2017 @ 6:06 am

    Can this be made without eggs?

    • Erin replies to David
      October 31, 2017 @ 2:41 pm

      You definitely just can’t omit them. You could try a flax egg but it’s always kind of risky in grain-free recipes like this.

    • Claire replies to David
      January 26, 2018 @ 8:53 pm

      I made them with a flax egg (1 Tbsp. flax to 3 Tbsp. water). Although the muffins were a little more crumbly, they were still delicious!

      • Erin replies to Claire
        January 28, 2018 @ 9:42 pm

        Great! Thanks for sharing how you made them. :)

  • Sarah Dauzat says
    October 26, 2017 @ 8:35 am

    After researching these are approximately 267 calories each.

  • Danielle says
    October 25, 2017 @ 5:30 pm

    These are everything my fall dreams are made of! I just got back from the Apple orchard and was dreaming of Apple Cider Donuts. Thank you!

    • Erin replies to Danielle
      October 25, 2017 @ 8:41 pm

      I absolutely love the first sentence of your comment. :D Thanks so much! I’m so happy that you enjoyed the muffins. :)

  • Tina says
    October 25, 2017 @ 12:30 pm

    Made these yesterday, add 1/2 cup chopped walnuts, weighed all ingredients and they were fabulous! Thank you!

    • Erin replies to Tina
      October 25, 2017 @ 1:02 pm

      Awesome! So happy that you enjoyed the muffins. Thanks for your comment. :)

  • Rochelle says
    October 23, 2017 @ 10:47 pm

    These are delicious! I found this recipe because I had some left over chopped apple, so using only chopped and no grated was fine. Also did not add all of the syrup. Delish! Thank you!

    • Erin replies to Rochelle
      October 25, 2017 @ 1:19 pm

      That’s great that they worked out without the grated apples! Thanks for your comment. :) I’m happy to hear that you liked them!

  • Dale
    October 23, 2017 @ 8:00 pm

    I never post comments. I mean never. But these are hands down the best muffins I have ever tasted. Thank you so much!

    • Erin replies to Dale
      October 25, 2017 @ 1:20 pm

      Aww, thanks! I appreciate you taking the time to comment. :) I’m so happy you liked them!

  • Deana
    October 19, 2017 @ 1:18 pm

    Moist and delicious! Even my fiancé with a discerning palate loves these. Flavors are comforting and remind me of fall. So good! Thanks!

    • Erin replies to Deana
      October 21, 2017 @ 2:27 pm

      You’re welcome! I’m happy to hear that you both liked them. :) Thanks for your comment!

  • Gretchen says
    October 16, 2017 @ 2:46 am

    I just made these and tasted sooo good! However, mine did not rise. It looks the same. It doesn’t look like the picture. What do you think I did wrong? I made sure I followed directions and all the ingredients in.

    • Erin replies to Gretchen
      October 17, 2017 @ 9:43 pm

      Could your baking soda be expired or your oven temperature off? That’s all I can think of if you didn’t make any changes or sub at all to the recipe. I’m happy they still tasted good. :)

  • TIsha
    October 16, 2017 @ 1:34 am

    I just made these muffins–and they were very delicious! Thanks for the recipes :)

    • Erin replies to TIsha
      October 17, 2017 @ 9:42 pm

      So happy you liked them! Thanks for your comment. :)

  • Jennifer says
    October 12, 2017 @ 6:31 pm

    Just wondering if you have tried this recipe with a flour other than almond? I need to replace that due to a nut allergy. I have not had luck substituting flours in the past :). This looks like a good recipe, hopefully I can figure out how to make it work for us!

    • Erin replies to Jennifer
      October 13, 2017 @ 4:52 am

      Unfortunately, nuts flours aren’t interchangeable with non-nut flours. I’ve heard of people using sunflower seed flour as a sub but I’ve never tried it and have no idea if it’d work here. Sorry about that!

  • Jen
    October 5, 2017 @ 4:30 am

    I just made these for tomorrow’s breakfast. My picky toddler and I couldn’t wait to try them so we split one for dessert. I’m not sure I have had a muffin this delicious in awhile! They are really fantastic! I only had some Fuji apples so I used two small-ish ones and reduced the syrup to a “heaping” 1/4 cup. I shred all of the apples instead of chunks (picky toddler). I had 1/2 teaspoon of lemon juice in the fridge so at the last minute I threw that in (not sure if it did anything :-) ). Chopped walnuts would be a delicious add. Thank you for this recipe!

    • Erin replies to Jen
      October 5, 2017 @ 6:34 am

      Haha. I love that you added a random 1/2 teaspoon of lemon juice. At least it didn’t mess anything up so that’s good. :D Thanks a bunch for your comment! I’m thrilled that your changes worked out well and that you and your kid enjoyed the muffins. :)

  • Lauren says
    October 3, 2017 @ 10:20 pm

    THese muffins are a favourite in our family! As well as the banana chvovolate muffins! Thanks for the great recipes!

    • Erin replies to Lauren
      October 5, 2017 @ 6:28 am

      You’re welcome! So happy you like them. :) Thanks for your feedback!

  • Casey says
    September 30, 2017 @ 9:29 pm

    Thank you! I just put these in the oven. I made the chocolate banana muffins last week and my kids destroyed them. They are super excited about trying these. This is one of my new favorite sites!

    • Erin replies to Casey
      October 1, 2017 @ 12:06 pm

      Yay! I’m so very happy that you’re enjoying the recipes. :) I hope your kids liked these muffins just as much (though it’s hard to compete with gooey, melty chocolate, isn’t it? ;)) Thanks for your comment!

  • Marybeth says
    September 28, 2017 @ 5:54 pm

    Are th apples peeled?

    • Erin replies to Marybeth
      September 28, 2017 @ 9:20 pm

      It’s up to you! I believe I peeled them but they don’t have to be.

  • Corissa says
    September 23, 2017 @ 8:52 pm

    Any idea on calorie count per muffin?

    • Erin replies to Corissa
      September 25, 2017 @ 9:07 pm

      I don’t have that info but you can copy and paste the recipe here for the nutritional profile, if you’d like. :)

  • Kathy says
    September 21, 2017 @ 2:13 pm

    I saw that coconut sugar was used in place of honey? Didn’t see honey in receipe. Did you mean in place of maple syrup?

    • Erin replies to Kathy
      September 21, 2017 @ 9:29 pm

      I never mention coconut sugar in my post or recipe. Are you talking about one of the comments below? If so, I think they meant to say maple syrup!

      • Erin replies to Erin
        September 22, 2017 @ 10:52 am

        I hope you’ll see my comment! The email address you left doesn’t seem to be a valid one.

  • Melissa says
    September 10, 2017 @ 6:31 am

    Can these be made in a cake pan instead of muffin pan? I’d love to try for a potluck but thought be easier in a 9×13 pan. Course I probably have to double recipe.

    • Erin replies to Melissa
      September 10, 2017 @ 9:02 am

      I’ve been playing around with a spiced cake version of this recipe without the chopped apples and doubling the recipe should be enough for a 9×13 (but it won’t be a very thick cake). The problem is the baking time. It’s very easy to overbake this cake (at least it is without the chopped apples) and I have no idea of how long you’d need to bake it for! If you try it out, I’d love to hear how it goes. :)

      • Melissa replies to Erin
        September 12, 2017 @ 5:44 pm

        I will be trying it next week.

      • Melissa replies to Erin
        September 20, 2017 @ 9:26 pm

        Is 1 Tbsp right for the cinnamon? I just wonder if it would be strong since I’m going to triple the recipe so it would be 3 tbsp. I’m going to make in the cake pan this Friday! Hope it turns out yummy.

        • Erin replies to Melissa
          September 21, 2017 @ 9:26 pm

          Sorry for my slow reply. I just got back from a vacation where I didn’t have any reception! But hopefully you found your answer in the post where I talk about the cinnamon amount. :) I’m not sure if I’d triple this recipe. I haven’t tried it myself and think it may be a little risky. And to be honest, I have no clue if you should triple the cinnamon, salt, etc. If you try it out anyway, I’d love to hear how it goes!

      • Melissa
        replies to Erin
        September 23, 2017 @ 6:23 am

        So I tripled the recipe. But only used 3 cups apples and 2 tbsp cinnamon. Bake in 9×13 pan for 40 minutes and it taste fine. I’m hoping it’s moist. I only tasted edge because it’s for a potluck. I did notice it was jiggly in center after 30 minutes even though toothpick came out clean.

        • Erin replies to Melissa
          September 25, 2017 @ 9:00 pm

          Hmm. Jiggly doesn’t sound good. I really hope it came out well! :)

      • Melissa replies to Erin
        September 26, 2017 @ 4:09 am

        It came out good! Really moist everyone liked it. I baked it for the 40 minutes and jiggle was gone.

        • Erin replies to Melissa
          September 27, 2017 @ 7:19 pm

          That’s great to know! I’m sure that’ll help out some other folks who want to convert this to a cake recipe. :) Thanks again!

  • Eileen says
    September 4, 2017 @ 6:51 pm

    Apple muffins sounds great but can I substitute the coconut flour with almond flour. Can’t wait to make them

    • Erin replies to Eileen
      September 5, 2017 @ 7:57 am

      Thanks! Coconut flour is unfortunately not interchangeable with any other flour as it absorbs so much more liquid. Sorry about that!

  • Christina says
    September 4, 2017 @ 4:22 am

    Could I use a gluten free flour mix (from Costco)?

    • Erin replies to Christina
      September 11, 2017 @ 10:38 pm

      Sorry I just now saw your comment! Unfortunately that won’t work. GF flour mixes work in place of wheat flour but not nut and coconut flours. Sorry about that! It’d probably work in my cinnamon apple muffins, though. :)

    • Georgea replies to Christina
      January 24, 2018 @ 12:08 pm

      Have you tried subbing the almond and coconut flours for a GF to know it just won’t work with this recipe? In a different recipe forum that called for those, someone replaced with GF cup4cup and said it turned out great. I was just curious.

      • Erin replies to Georgea
        January 25, 2018 @ 2:16 pm

        I haven’t tried it in this exact recipe but I’ve tried it in many others and it’s never worked for me. If you try it out anyway, I’d love to hear how it goes. :)

        • Georgea replies to Erin
          January 25, 2018 @ 2:36 pm

          So I wasn’t sure if it was something to do with the apples or what have you so I made the other recipe I mentioned yesterday and it turned out awesome. When this pumpkin coffee cake is gone I will try this recipe and give you a verdict on the GF.

        • Erin replies to Georgea
          January 28, 2018 @ 9:46 pm

          Sounds great! I’d love to hear the results. Thanks! :)

  • Sarah says
    August 12, 2017 @ 6:04 am

    This recipe is yummylicious!!! I substitute coconut sugar for honey and they come out perfect!! Thanks a ton for sharing

    • Erin replies to Sarah
      August 12, 2017 @ 8:31 am

      Did you use the same amount? Thanks for sharing your sub! I’m happy they came out well. :)

      • Sarah replies to Erin
        August 13, 2017 @ 8:55 am

        I used three tablespoons & mixed it in the dry ingredients. I’ve made them 5-6 times and they come out better each time :)

        • Erin replies to Sarah
          August 14, 2017 @ 10:11 pm

          Good to know! Thanks a bunch for the answer. :)

  • Rachel Davis says
    August 8, 2017 @ 1:19 pm

    Could I use regular flour in place of the almond and coconut flours? I’m not sure if sub out okay. I know, I know. Shouldn’t use reg flour. But still wondering!

  • Stephanie says
    August 1, 2017 @ 1:22 pm

    I substituted the 2 eggs for 2 flax eggs and used barely flour instead of coconut flour. I also used a loaf pan because I couldn’t find the muffin cups.
    It was sooooo good!!!

    • Erin replies to Stephanie
      August 1, 2017 @ 10:13 pm

      Oh, wow. I’m really surprised that the barley flour sub came out well. That’s great! Thanks for sharing. :)


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