Gluten-Free Lemon Blueberry Muffins

Introducing our delicious gluten-free lemon blueberry muffins! They’re suitable for both Crohn’s and Ulcerative Colitis, and made primarily with almond flour and eggs.

Perfect for a variety of dietary needs, in addition to being IBD-friendly, these muffins are suitable for the paleo diet and vegetarian diet, and are free from coconut, dairy, gluten, grains, rice, and soy. Plus, they are made with unprocessed ingredients! In this recipe, we’ll explore the benefits of the ingredients and why they are IBD-friendly.

Can a Gluten-Free Diet Help IBD?

Gluten, protein found in wheat, rye, and barley, is commonly found in baked goods like muffins. Gluten may trigger gut-related symptoms some people with IBD. Adhering to a gluten-free eating pattern may improve symptoms such as bloating, diarrhea, abdominal pain, and nausea for those who are sensitive.

However, it’s also important to note that some people with IBD may be more sensitive to other components of baked goods, like yeast or food additives, as opposed to the gluten itself.

The Benefits of the Ingredients

Both blueberries and lemons are rich in antioxidants, which help protect the body from damage caused by free radicals. These antioxidants not only boost the immune system but also combat chronic inflammation, making them particularly beneficial for reducing the inflammation associated with IBD.

The almond flour and eggs in this recipe contribute to its high protein content. Protein is essential for building and repairing tissues in the body, as well as supporting immune function and muscle growth. With IBD, protein needs may be increased during periods of increased inflammation, as well as if you’re taking corticosteroids like prednisone.

Why Choose Maple Syrup as Your Sweetener?

While it is helpful to be mindful of added sugars and concentrated sweets, pure maple syrup is a natural sweetener that adds a delightful flavor to your muffins.  Additionally, maple syrup contains beneficial phytochemicals and a small amount of minerals.

How to Make Lemon Blueberry Muffins

After preheating your oven and preparing your muffin tray, whisk together the almond flour, baking soda, salt, and lemon zest in a medium bowl. In a separate large bowl, whisk together the lemon juice, eggs, mashed banana, and maple syrup until smooth.

Gradually add the dry ingredients to the wet mixture, stirring until just combined, and then gently fold in the blueberries. Spoon the batter into the prepared muffin tray and bake until the muffins are cooked through, and a toothpick inserted into the center comes out clean. Enjoy!

Gluten-Free Lemon Blueberry Muffins

Alexandra Constantine and Danielle Gaffen, MS, RDN, LD

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Total Time 30 minutes mins

Course Breakfast, Dessert, Snack

Cuisine American

Servings 12 Servings

Calories 158 kcal

Equipment

• 1 oven
• 1 Muffin Tray with Liners or Silicone Muffin Tray
• 1 Medium Sized Bowl
• 1 Whisk
• 1 Large Sized Bowl
• 1 Spoon

Ingredients

  

1x2x3x

• 2 cups Almond Flour
• 1/2 tsp Baking Soda
• 1/4 tsp Sea Salt
• 1 Lemon zest and juice
• 3 large Eggs
• 1 medium Banana mashed
• 1/4 cup Pure Maple Syrup
• 1 cup Blueberries

Instructions

 

• Preheat the oven to 350F (177ºC). Line a muffin tray with liners or use a silicone muffin tray.
• In a medium sized bowl whisk together the almond flour, baking soda, sea salt, and lemon zest.
• In a large bowl, whisk together the lemon juice, eggs, banana, and maple syrup. Add the dry ingredients to the wet and stir to combine. Fold in the blueberries.
• Spoon the batter into the muffin tray and bake for 20 to 24 minutes or until cooked through.
• Remove from oven and let cool. Enjoy!

Notes

Serving Size

One serving is equal to one muffin.

Leftovers

Refrigerate in an airtight container for up to four days. Freeze for up to three months.

Almond Flour

This recipe was tested using almond flour. Please note that if using another type of flour, results will vary.

Banana

One medium banana is equal to 1/2 cup mashed banana.

Nutrition

Serving: 1ServingCalories: 158kcalCarbohydrates: 13gProtein: 6gFat: 11gSaturated Fat: 1gCholesterol: 47mgSodium: 120mgPotassium: 80mgFiber: 3gSugar: 7gVitamin A: 81IUVitamin C: 4mgCalcium: 55mgIron: 1mg

Keyword beef-free, breakfast, chicken-free, coconut-free, corn-free, dairy-free, dessert, freezer, gluten-free, grain-free, kosher, legume-free, meal-prep, muffin, nightshade-free, oil-free, Paleo, pescatarian, pork-free, rice-free, seafood-free, snack, soy-free, tomato-free, unprocessed, vegetarian, wheat-free

Learn More About Choosing Anti-Inflammatory Foods

• Download your own anti-inflammatory and inflammatory foods list.
• Try another recipe: Anti-Inflammatory Pineapple and Ginger Smoothie.

References

1. Morton H, Pedley KC, Stewart RJC, Coad J. Inflammatory Bowel Disease: Are Symptoms and Diet Linked?. Nutrients. 2020;12(10):2975. Published 2020 Sep 29. doi:10.3390/nu12102975
2. Martini GR, Tikhonova E, Rosati E, et al. Selection of cross-reactive T cells by commensal and food-derived yeasts drives cytotoxic TH1 cell responses in Crohn’s disease. Nat Med. 2023;29:2602-2614. doi:10.1038/s41591-023-02556-5.
3. Yashiro T, Yura S, Tobita A, et al. Pterostilbene reduces colonic inflammation by suppressing dendritic cell activation and promoting regulatory T cell development. FASEB J. 2020;34(10):13733-13747. doi:10.1096/fj.202001502R.
4. Musumeci L, Maugeri A, Cirmi S, et al. Citrus fruits and their flavonoids in inflammatory bowel disease: an overview. Nat Prod Res. 2020;34(1):122-136. doi:10.1080/14786419.2019.1601196
5. Steiner S, Noe J, Denne S. Corticosteroids increase protein breakdown and loss in newly diagnosed pediatric Crohn disease. Pediatr Res. 2011;70(5):484-488. doi:10.1203/PDR.0b013e31822f5886
6. Added Sugar. The Nutrition Source. Published August 5, 2013. https://nutritionsource.hsph.harvard.edu/carbohydrates/added-sugar-in-the-diet/
7. A Detailed Paleo Diet Food List of What to Eat and Avoid | Everyday Health. EverydayHealth.com. Published April 12, 2019. https://www.everydayhealth.com/diet-nutrition/paleo-diet/detailed-paleo-diet-food-list-what-eat-avoid/
8. Li L, Seeram NP. Further Investigation into Maple Syrup Yields 3 New Lignans, a New Phenylpropanoid, and 26 Other Phytochemicals. Journal of Agricultural and Food Chemistry. 2011;59(14):7708-7716. doi:https://doi.org/10.1021/jf2011613
9. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. FDC ID: 169661. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients. Accessed July 6, 2024.