Easy Gaps Raisin Muffins Recipe: Perfect for Your Diet Plan

There’s nothing like the comforting aroma of freshly baked muffins wafting through your kitchen, especially when they’re as nourishing and satisfying as this GAPS raisin muffins recipe. These muffins are a game-changer for anyone following the GAPS (Gut and Psychology Syndrome) diet, offering a sweet yet gut-friendly treat that feels indulgent but aligns perfectly with your dietary goals.

The GAPS diet focuses on healing the gut by eliminating grains, processed foods, and refined sugars. These raisin muffins check all the boxes, using nutrient-dense ingredients like almond flour, coconut oil, and honey, with raisins providing natural sweetness and chewiness. They’re gluten-free, grain-free, and refined sugar-free, making them a wonderful option not only for those on the GAPS diet but also for anyone seeking a healthier alternative to traditional muffins.

Soft, moist, and bursting with the natural sweetness of raisins, these muffins are versatile enough to serve as a quick breakfast, a midday snack, or even a dessert. They pair beautifully with a cup of tea or coffee and are perfect for meal prep, as they stay fresh for days and freeze like a dream.

Why This Recipe Works

This GAPS raisin muffins recipe stands out for many reasons, especially when compared to other gluten-free or grain-free options:

1. Perfect Texture: Many grain-free baked goods struggle with dryness, but these muffins achieve a soft, moist texture thanks to the combination of almond flour and coconut oil.
2. Natural Sweetness: Instead of refined sugar, this recipe uses honey and raisins to create a naturally sweet, wholesome flavor. It’s just sweet enough to satisfy your cravings without being overwhelming.
3. Gut-Healing Ingredients: Every ingredient supports gut health. Almond flour provides a rich source of healthy fats and protein, while coconut oil adds antibacterial and anti-inflammatory properties.
4. Kid-Friendly: These muffins are a hit with kids, thanks to their sweetness and the chewy bits of raisins. They’re an excellent way to sneak in healthy ingredients for picky eaters.
5. Customizable: Whether you prefer adding nuts for extra crunch, swapping raisins for dried cranberries, or enhancing the flavor with cinnamon or vanilla, this recipe adapts to suit your taste.
6. Dietary Versatility: These muffins are not only suitable for the GAPS diet but also cater to gluten-free, grain-free, and paleo lifestyles.
7. Easy to Make: With just a handful of ingredients and one bowl, this recipe is beginner-friendly and requires minimal cleanup.
8. Make-Ahead Convenience: These muffins are ideal for meal prep. Bake a batch on the weekend, and you’ll have a ready-to-go snack or breakfast for the week.

Ingredients Breakdown

Dry Ingredients

• 2 ½ cups almond flour
  Provides a rich, nutty flavor and ensures the muffins are moist and fluffy.
• ½ teaspoon baking soda
  Helps the muffins rise slightly and gives them a light texture.
• ¼ teaspoon salt
  Balances the sweetness and enhances the overall flavor.
• ½ teaspoon ground cinnamon (optional)
  Adds a warm, aromatic touch that pairs beautifully with raisins.

Wet Ingredients

• 3 large eggs
  Acts as a binder and adds moisture, ensuring the muffins hold together well.
• ¼ cup coconut oil, melted
  Keeps the muffins moist and adds a subtle richness. Substitute with ghee or butter if preferred.
• ¼ cup raw honey
  Provides natural sweetness and complements the raisins.
• 1 teaspoon pure vanilla extract
  Enhances the flavor and adds a hint of sweetness.

Add-Ins

• ½ cup raisins
  The star of the recipe, adding natural sweetness and chewy texture.

Pro Tips for Success

1. Use Finely Ground Almond Flour: For the best texture, choose finely ground almond flour rather than almond meal, which can make the muffins grainy.
2. Don’t Skip the Paper Liners: If you’re not using liners, grease the muffin tin thoroughly with coconut oil to ensure the muffins release easily.
3. Room Temperature Ingredients: Ensure the eggs and honey are at room temperature to prevent the coconut oil from solidifying during mixing.
4. Adjust Sweetness to Taste: If you prefer a less sweet muffin, reduce the honey slightly. The raisins will still provide a touch of natural sweetness.
5. Customize Add-Ins: Swap raisins for dried cranberries, chopped dates, or even dark chocolate chips if you’re not strictly following the GAPS diet.
6. Check for Doneness Early: Almond flour can brown quickly, so start checking the muffins around the 20-minute mark to avoid overbaking.
7. Storage Tips: Cool the muffins completely before storing to prevent condensation from making them soggy.
8. Double the Recipe: These muffins freeze beautifully, so consider doubling the batch for future snacks or breakfasts.

Variants of the Gaps Raisin Muffins Recipe

1. Nut-Free GAPS Muffins
   Replace almond flour with a combination of coconut flour and tapioca flour (use 1 cup coconut flour and ½ cup tapioca flour). This is perfect for those with nut allergies but still adhering to GAPS dietary principles.
2. Cranberry-Orange GAPS Muffins
   Swap raisins for dried cranberries and add 1 tablespoon of fresh orange zest. This combination adds a tangy, citrusy flair to the muffins.
3. Carrot Raisin GAPS Muffins
   Add ½ cup of finely grated carrots to the batter. This variant boosts the nutritional content and adds natural sweetness.
4. Spiced Apple GAPS Muffins
   Replace raisins with finely chopped dried apples and increase the cinnamon to 1 teaspoon. A pinch of nutmeg can also be added for a warm, spiced flavor.
5. Banana Nut GAPS Muffins
   Mash one ripe banana into the wet ingredients and replace raisins with chopped walnuts or pecans. This creates a moist, nutty, and slightly sweeter muffin.
6. Chocolate Raisin GAPS Muffins
   Add ¼ cup of cocoa powder to the dry ingredients and mix in some chopped GAPS-compliant dark chocolate along with the raisins for a rich, indulgent treat.

Serving Suggestions

1. Classic Breakfast Muffin
   Pair these muffins with a cup of herbal tea or coffee for a simple, satisfying breakfast. Add a dollop of homemade cultured butter or GAPS-approved ghee for extra richness.
2. Snack on the Go
   These muffins are portable and make an excellent midday snack. Wrap them individually for easy grab-and-go options during busy days.
3. Dessert Option
   Serve the muffins warm with a drizzle of honey or a smear of almond butter for a wholesome dessert. For a fancier touch, top them with a dollop of whipped coconut cream.
4. Kid-Friendly Pairings
   Pair the muffins with a small cup of yogurt or kefir for a kid-approved snack that’s both nutritious and tasty.
5. Meal Prep Companion
   Include these muffins in your weekly meal prep. Pack them alongside boiled eggs and fresh fruit for a balanced breakfast box.
6. Warm and Cozy Treat
   Enjoy the muffins warmed up with a sprinkle of cinnamon and a side of GAPS-friendly apple compote for a comforting evening treat.

Creative Uses for the Gaps Raisin Muffins

1. Mini Muffins for Parties
   Make bite-sized muffins using a mini muffin tin. These are perfect for parties, kids’ lunches, or tea-time gatherings.
2. GAPS Muffin Crumble
   Crumble leftover muffins over a bowl of GAPS-friendly yogurt and top with fresh fruit for a parfait-style breakfast or dessert.
3. Muffin French Toast
   Slice the muffins in half and dip them in a mixture of whisked egg and almond milk. Lightly fry in coconut oil for a unique GAPS-friendly twist on French toast.
4. GAPS Muffin Bread Pudding
   Tear leftover muffins into chunks and bake with a mixture of whisked eggs, almond milk, and a touch of honey for a hearty bread pudding.
5. Trail Mix Bites
   Cube the muffins and bake the pieces in a low oven (250°F) for 10-15 minutes to create crunchy, trail mix-style bites.

Recipe Card

Gaps Raisin Muffins Recipe

Recipe by SimonCuisine: EuropeanDifficulty: Easy

Servings

12

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

200

kcal

These GAPS raisin muffins are a gut-friendly, naturally sweet treat perfect for breakfast, snacks, or dessert. Made with almond flour, honey, and raisins, they’re grain-free, gluten-free, and full of wholesome goodness.

Ingredients

• 2 ½ cups almond flour

• ½ teaspoon baking soda

• ¼ teaspoon salt

• ½ teaspoon ground cinnamon (optional)

• 3 large eggs

• ¼ cup coconut oil, melted

• ¼ cup raw honey

• 1 teaspoon pure vanilla extract

• ½ cup raisins

Directions

• Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners or grease with coconut oil.
• In a bowl, whisk almond flour, baking soda, salt, and cinnamon.
• In a separate bowl, whisk eggs. Add coconut oil, honey, and vanilla extract; mix well.
• Combine wet and dry ingredients, stirring until smooth.
• Fold in raisins and divide the batter evenly among the muffin cups.
• Bake for 20-25 minutes, until the tops are golden and a toothpick comes out clean.
• Cool in the tin for 5 minutes, then transfer to a wire rack.

Notes

• For a nut-free version, use a mix of coconut flour and tapioca flour (1 cup coconut flour + ½ cup tapioca flour).
• Store in an airtight container for up to three days, or freeze for up to three months.

FAQs about Gaps Raisin Muffins Recipe

This GAPS raisin muffins recipe is proof that dietary restrictions don’t mean sacrificing flavor. These muffins are moist, naturally sweet, and packed with gut-friendly ingredients, making them a delightful addition to your routine. Whether you’re on the GAPS diet or just looking for a healthier snack, these muffins are sure to please.

Don’t forget to share your experiences and tweaks in the comments below, and tag us on social media to show off your creations! If you loved this recipe, check out our easy Crookie Recipe.