Thanks to Honey Melt® and coconut flour, these fluffy and moist muffins are filling and full of wholesome gluten-free and grain-free goodness. I wish I could buy these muffins at my local coffee shop! A beautifully transportable snack, they are a delicious and nutritious on-the-go breakfast food for the whole family without the worry of wheat. This recipe is adapted from Starlene Stewart’s new GAPS Diet cookbook, Beyond Grain & Dairy. Enjoy!


About ½ cup organic coconut flour

1 cup ripe bananas, mashed

1/3 cup Honey Melt, softened

1/3 cup honey

3 whole eggs

½ teaspoon sea salt

½ teaspoon baking soda

2 teaspoons apple cider vinegar or lemon juice

½ cup walnuts, chopped

Coconut flour can differ between brands, so it can be tricky to work with. Adding coconut flour slowly and in smaller amounts to attain the preferred texture is better than compensating by adding more liquids and fats.


  • Preheat the oven to 350°F.
  • Place cupcake papers into muffin tins.
  • In a mixing bowl, mash the bananas until creamy and stir in the honey.
  • Whisk the softened Honey Melt into the banana and honey mixture.
  • Add the eggs and blend using a hand mixer.
  • Blend in the salt and baking soda.
  • Pack the coconut flour firmly into the ½ measuring cup, using the back of a straight knife to level off the flour with the top edge. Sift the coconut flour to ensure there are no lumps.
  • Begin blending half of the coconut flour (1/4 cup) with the wet ingredients. Allow the mixture to sit for 2 minutes in order to give the coconut flour time to absorb liquid. The target texture is the consistency of mashed potatoes.
  • If the batter is runny, add the rest of the coconut flour. If the batter is not as stiff as mashed potatoes but also not runny, then gradually add more coconut flour. Again, allow the batter to sit for 2 minutes.
  • Add the apple cider vinegar to the batter and blend quickly for just a few seconds.
  • Add the walnuts and stir by hand.
  • Fill 12 smaller or 6 larger cupcake forms so they are slightly under filled.
  • Bake for 25 minutes or until lightly browned on top; test whether the muffins are done by inserting a toothpick – it should come out clean.