Delicious GAPS Raisin Muffins Recipe: Healthy and Wholesome Treats for Everyone!

Written by Jessica Lopez.

6 REVIEWS

| 4.5 AVERAGE

Published at 12-09-2022

Edited on 19-02-2025 | 7:19 PM

Baked-Goods Recipes

Course: Breakfast/Dessert

Cuisine: American Vintage

Difficulty: Moderate

Servings

10-12 muffins

Prep Time

25 minutes

Cooking Time

35 minutes

Total Time

1 hour

Fat

18g

Protein

5g

Carbohydrates

55g

Calories

450 kcal

Welcome to a delightful journey of flavors with our GAPS Raisin Muffins recipe! If you’re seeking a nutritious yet scrumptious snack, you’ve landed in the right place. The GAPS diet, which stands for Gut and Psychology Syndrome, emphasizes foods that heal the gut while providing essential nutrients. These moist and fluffy muffins are a perfect addition to your GAPS-friendly meal plan.

Loaded with wholesome ingredients and naturally sweetened with raisins, they make a fantastic breakfast or a mid-afternoon treat. What makes these muffins so special is not just their delectable taste, but also how simple they are to prepare. You don’t need to be a baking expert to whip up a batch of these wholesome delights.

With just a handful of ingredients, you can create muffins that are free from gluten and refined sugars, making them suitable for all ages. The combination of almond flour and eggs gives these muffins a rich texture, while the raisins add a touch of natural sweetness that everyone will love. These GAPS Raisin Muffins are also incredibly versatile! You can enjoy them plain, or mix in some nuts or seeds for an extra crunch.

They are perfect for meal prep; just bake a batch on the weekend, and you’ll have healthy snacks ready for the week ahead. So, roll up your sleeves and let’s dive into this easy-to-follow recipe that promises satisfaction with every bite. Your taste buds and your gut will thank you for this delicious treat!.

Essential Ingredients of gaps raisin muffins recipe

  • Gluten-free flour: 2 1/2 cups (300g)

  • Baking soda: 1 teaspoon

  • Salt: 1/2 teaspoon

  • Cinnamon: 1 teaspoon

  • Honey or maple syrup: 1/2 cup (120ml)

  • Unsweetened applesauce: 1 cup (240ml)

  • Eggs: 2 large

  • Raisins: 1 cup (150g)

  • Vanilla extract: 1 teaspoon

Measurement Units of gaps raisin muffins recipe

  • 2 cups almond flour

  • 1/2 cup coconut flour

  • 1/2 teaspoon baking soda

  • 1/2 teaspoon salt

  • 1 teaspoon cinnamon

  • 1/2 cup honey or maple syrup

  • 1/4 cup coconut oil, melted

  • 4 large eggs

  • 1 teaspoon vanilla extract

  • 1 cup raisins

Step by Step Instructions For gaps raisin muffins recipe

  • Step - 1

    Preheat your oven to 350°F (175°C). This step is crucial because a well-heated oven ensures even baking, giving your muffins a delightful rise and a perfect golden color.

  • Step - 2

    Gather your ingredients: You'll need almond flour, baking soda, salt, cinnamon, eggs, honey, melted coconut oil, and raisins. Having everything at hand makes the process smoother and more enjoyable.

  • Step - 3

    In a large mixing bowl, combine the dry ingredients: almond flour, baking soda, salt, and cinnamon. Whisk them together until they are evenly blended. This helps to distribute the baking soda and spices, ensuring a consistent flavor throughout your muffins.

  • Step - 4

    In a separate bowl, whisk together the wet ingredients: eggs, honey, and melted coconut oil. Mix until fully combined. This mixture will provide moisture and sweetness to your muffins, enhancing their texture and flavor.

  • Step - 5

    Create a well in the center of your dry mixture and pour in the wet ingredients. Gently fold the mixture together using a spatula. This method helps to keep the muffins light and airy, avoiding overmixing.

  • Step - 6

    Once the batter is combined, gently fold in the raisins. This is where you can customize your muffins; feel free to add other ingredients like nuts or spices if you wish. Ensure that the raisins are evenly distributed throughout the batter for a delightful burst of sweetness in every bite.

  • Step - 7

    Prepare your muffin tin by greasing it with a little coconut oil or lining it with muffin liners. This step will help prevent sticking and make cleanup a breeze, allowing you to enjoy your muffins without the hassle.

  • Step - 8

    Spoon the batter into the prepared muffin tin, filling each cup about three-quarters full. This gives the muffins room to rise without overflowing while ensuring a perfectly domed top.

  • Step - 9

    Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the center comes out clean. Keep an eye on them as baking times may vary slightly depending on your oven.

  • Step - 10

    Once baked, allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack. This cooling period helps the muffins set and makes them easier to remove without breaking.

Additional Notes of gaps raisin muffins recipe

  • Use room-temperature ingredients for a smoother batter. This helps the ingredients blend more evenly, resulting in a lighter muffin texture.

  • Do not overmix to avoid a dense cake. Mix just until the dry ingredients are incorporated to keep the muffins fluffy.

  • If you prefer a sweeter muffin, feel free to adjust the amount of honey or maple syrup to your taste.

  • For added flavor, consider incorporating a pinch of nutmeg or a handful of chopped nuts or seeds.

  • Make sure to check the muffins a few minutes before the suggested baking time; ovens can vary, and you want them to be golden brown and a toothpick inserted in the center should come out clean.

  • Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack. This helps them set and makes them easier to remove.

  • These muffins can be stored in an airtight container at room temperature for up to 3 days or frozen for longer storage. Just reheat them in the oven or microwave before serving.

Special Equipment of gaps raisin muffins recipe

  • Electric mixer (hand or stand)

  • Mixing bowls

  • Muffin tin

  • Paper muffin liners

  • Measuring cups

  • Measuring spoons

Expert Chef Tips of gaps raisin muffins recipe

  • For the best texture, let your muffin batter rest for 10 minutes before baking. This allows the flour to hydrate fully.

  • Don't overmix your batter; folding the wet and dry ingredients gently ensures muffins remain fluffy.

  • Consider adding a teaspoon of cinnamon for a warm, inviting flavor that complements the raisins beautifully.

  • For a crunchy top, sprinkle turbinado sugar on the muffins before baking.

  • Experiment with different types of raisins like golden or sultana for varied sweetness and texture.

Ingredient Sourcing and Quality Tips of gaps raisin muffins recipe

  • Raisins: Choose organic raisins to avoid added sugars and preservatives.

  • Flour: Go for high-quality unbleached all-purpose flour to enhance flavor and texture.

  • Eggs: Use free-range eggs for better taste and ethical sourcing.

  • Vanilla extract: Opt for pure vanilla extract instead of imitation for a richer aroma.

  • Baking powder: Ensure your baking powder is fresh for optimal rising.

Dietary Considerations of gaps raisin muffins recipe

  • GAPS Diet Friendly: These raisin muffins are made to align with the GAPS diet principles, which focus on healing the gut through nutrient-dense, whole foods.

  • Gluten-Free: The recipe is entirely gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity.

  • Dairy-Free Option: You can easily make these muffins dairy-free by using coconut oil or another plant-based fat instead of butter.

  • Refined Sugar-Free: The muffins use natural sweetness from raisins, eliminating the need for refined sugars, making them a healthier choice.

  • Nut-Free Option: If you have nut allergies, you can substitute almond flour with coconut flour or another nut-free flour to keep the recipe safe for everyone.

  • Paleo-Friendly: This recipe aligns with paleo dietary guidelines, avoiding processed ingredients and focusing on whole, unrefined foods.

  • High in Fiber: Raisins add a natural source of fiber to the muffins, promoting healthy digestion and helping you feel fuller for longer.

  • Rich in Vitamins and Minerals: Ingredients like eggs and raisins provide essential vitamins and minerals, including iron, potassium, and B vitamins.

  • Satiating Healthy Fats: Using coconut oil or ghee adds healthy fats to the muffins, which can help keep you satisfied and energized.

  • Low Glycemic Index: The natural sugars in raisins have a lower glycemic index compared to refined sugars, making these muffins a better option for blood sugar management.

  • Customizable Ingredients: Feel free to add in other GAPS-friendly ingredients like cinnamon or nutmeg for extra flavor without compromising dietary restrictions.

  • Suitable for Children: These muffins are a great option for kids, providing a wholesome snack that is both delicious and nutritious.

  • Easy to Make: The recipe is simple and can be prepared in under 30 minutes, making it perfect for busy families or individuals.

  • Meal Prep Friendly: These muffins can be made ahead of time and stored for a quick breakfast or snack throughout the week.

  • Great for On-the-Go: Pack them in lunchboxes or take them with you when you need a healthy snack while out and about.

My Review On gaps raisin muffins recipe

If you're looking for a wholesome and delicious snack, GAPS raisin muffins are the perfect choice! These muffins are not only gluten-free but also packed with nutrient-rich ingredients that align perfectly with the GAPS diet. The combination of ripe bananas and juicy raisins creates a naturally sweet flavor, while almond flour provides a moist texture that you’ll love. One of the best things about this recipe is its simplicity; it requires minimal ingredients and can be whipped up in no time. You'll find that these muffins are incredibly versatile, making a great breakfast option or a delightful afternoon treat. Plus, they freeze well, so you can always have a tasty snack on hand. With their rich flavor and satisfying texture, GAPS raisin muffins are sure to become a household favorite. Enjoy these treats guilt-free, knowing they cater to your dietary needs while still being utterly delicious!

Related Dishes of gaps raisin muffins recipe

  • Carrot Cake: A spiced, moist cake topped with cream cheese frosting that complements the sweetness of raisin muffins beautifully.

  • Classic Pound Cake: Dense and buttery, it pairs well with fresh fruit or a drizzle of glaze for a delightful contrast.

  • Banana Bread: This soft, sweet bread offers a comforting flavor that works well alongside the hearty texture of raisin muffins.

  • Zucchini Bread: Moist and flavorful, this bread adds a hint of spice and is great for breakfast or as a snack.

  • Apple Cinnamon Oatmeal: A warm bowl of oatmeal with apples and cinnamon makes for a wholesome start to the day when enjoyed with muffins.

Authoritative Cookbooks or Chefs of gaps raisin muffins recipe

The GAPS Diet Cookbook

by Nina Planck

GAPS Guide: Recipes for Healing

by Dr. Natasha Campbell-McBride

Cultural and Historical Context of gaps raisin muffins recipe

Gaps raisin muffins have their roots in the rich tradition of baking that spans centuries. Muffins, as we know them today, evolved from English quick breads in the 18th century. These delightful treats gained popularity in American kitchens in the 19th century, especially in New England. The inclusion of raisins adds a touch of sweetness and texture, making them a beloved choice for breakfast or snacks. The use of wholesome ingredients aligns with the current trend towards healthier eating, making gaps raisin muffins a perfect blend of history and modern dietary preferences.

Frequently Asked Questions About gaps raisin muffins recipe

What are GAPS raisin muffins?

GAPS raisin muffins are gluten-free muffins made with ingredients suitable for the GAPS diet, which focuses on healing the gut. They typically include almond flour, eggs, and raisins, providing a nutritious and delicious snack option.

Can I substitute raisins in GAPS muffins?

Yes, you can substitute raisins with other dried fruits like chopped dates or apricots. Just ensure they are unsweetened and compliant with the GAPS diet to maintain the recipe's integrity.

Are GAPS raisin muffins suitable for kids?

Absolutely! GAPS raisin muffins are a healthy snack for kids, providing natural sweetness from raisins and essential nutrients from almond flour, making them a great alternative to traditional muffins.

How do I store GAPS raisin muffins?

Store GAPS raisin muffins in an airtight container at room temperature for up to 3 days. For longer storage, refrigerate them for up to a week or freeze for up to 3 months.

Can I make GAPS raisin muffins dairy-free?

Yes, GAPS raisin muffins can easily be made dairy-free by using coconut oil or another dairy-free fat instead of butter. Ensure all other ingredients are also dairy-free.

What can I use instead of almond flour?

If you need a substitute for almond flour, you can use coconut flour, but you'll need to adjust the liquid in the recipe, as coconut flour absorbs more moisture than almond flour.

How can I make GAPS raisin muffins sweeter?

To make GAPS raisin muffins sweeter, you can add a bit of honey or maple syrup, ensuring they remain compliant with the GAPS diet. Adjust the amount based on your sweetness preference.

Can I add nuts to GAPS raisin muffins?

Yes, adding nuts like walnuts or pecans can enhance the flavor and texture of GAPS raisin muffins. Just chop them roughly and fold them into the batter before baking.

How long do I bake GAPS raisin muffins?

Bake GAPS raisin muffins at 350°F (175°C) for about 20-25 minutes, or until a toothpick inserted in the center comes out clean. Baking times may vary based on your oven.

Are GAPS raisin muffins good for breakfast?

Yes, GAPS raisin muffins make a nutritious breakfast option, providing healthy fats, protein, and natural sugars from raisins, keeping you energized throughout the morning.

Reviews of gaps raisin muffins recipe

Emily Johnson

These GAPS raisin muffins turned out fantastic! The texture was perfect, and the sweetness from the raisins was just right. My family loved them, and I felt great serving a healthy snack. Will definitely make again!

★★★★★

Michael Smith

I was skeptical about these muffins being GAPS-friendly, but they exceeded my expectations! Moist and flavorful, they made a great breakfast option. I added some nuts for extra crunch, and it was a hit!

★★★★

Sarah Brown

These muffins are a delightful treat! I appreciate that they are GAPS-compliant. The raisins add a nice chewiness, and they are not overly sweet. Perfect for a quick snack or breakfast on the go!

★★★★★

David Wilson

I found the GAPS raisin muffins to be a bit dense, but the flavor was good. They are filling and satisfying. I might experiment with adding spices next time to enhance the taste. Overall, a solid recipe!

★★★

Jessica Taylor

Absolutely loved these muffins! They were easy to make and filled the house with a wonderful aroma. I used coconut flour, and they turned out fluffy. A great way to stick to GAPS while enjoying a treat!

★★★★★

Daniel Martinez

These muffins were a nice addition to my GAPS diet. They were a bit crumbly, but the flavor was spot on. I added some cinnamon, which made them even better. Will try again with some tweaks!

★★★★
Hi! I’m Jessica Lopez

Jessica Lopez is a passionate home cook, food enthusiast, and storyteller who believes that food is more than just nourishment—it’s an experience. Through her blog, she shares recipes, culinary adventures, and inspiration to help others explore new flavors and embrace the joy of cooking. Whether experimenting with ingredients, recreating family favorites, or discovering global cuisines, Jessica’s mission is to connect people through the art of food, one delicious dish at a time.