Flourless Blueberry Oatmeal Muffins

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When I was growing up, my aunt had a gluten intolerance (before it was trendy.) At that time, producing quality baked goods without flour was nearly impossible.


As a result, I saw years of brave gluten-free cakes, muffins, pie crusts, and quick breads meet their crumbly demise. One year, my aunt’s attempt at a gluten-free carrot cake caved in on itself so badly it resembled a top hat. The top layer rising out of the deflated “brim” the bottom had crumbled into, we nicknamed it “the hat cake.”

Much to my aunt’s chagrin, that name lives on to this day.

Fortunately, gluten-free baking has improved dramatically in recent years. Today, people choose to avoid gluten for a variety of reasons, and there are tons of options for those looking to cut it from their baking.

While many have discovered and perfected the use of gluten-free flour, this blueberry oatmeal muffin recipe takes an even easier approach: cutting flour altogether.

Flour may seem like a non-negotiable staple, but flourless baking is completely possible, and completely delicious. These flourless blueberry oatmeal muffins prove you don’t need white flour for good baking. Whether you’re paleo, gluten-free, or just health-conscious, cutting flour is a great way to lighten up your favorite treats.

Regular enriched flour, the fluffy white stuff you’ve been scooping into your baked goods for years, will just give you a blood sugar spike with almost no nutritional value to show for it. Fortunately, there are plenty of substitutes that make cutting flour easy.

In this recipe, the trick to picture-perfect muffins without the flour is letting the oats and almond milk soak overnight. This process will help you get the texture you want without the flour you don’t.

Meanwhile, these Blueberry Oatmeal Muffins also have a few more tricks up their sleeve. Coconut oil instead of butter helps cut fat and calories from this breakfast baked good. These clean treats also use pure maple syrup for natural sweetness that won’t send you spiraling from a sugar crash. Lemon zest, cinnamon, and, of course, blueberries, help round out the the clean and delicious flavor.

Muffins may not seem like the most health-conscious way to start the day, but with a few substitutions, these blueberry oatmeal muffins are a morning treat you can feel good about. Made with clean ingredients, these muffins will fill you up and fuel your day, not send you crashing mid-morning. Oh, and they also won’t crumble to pieces and earn an embarrassing nickname.

Flour-less Blueberry Oatmeal Muffins

Flour-less Blueberry Oatmeal Muffins

Yields: 1 dozen muffins | Serving Size: 1 muffin | Calories: 122 | Total Fat: 4g | Saturated Fat: 2g | Trans Fat: 0g | Cholesterol: 16mg | Sodium: 108mg | Carbohydrates: 19g | Fiber: 2g | Sugar: 7g | Protein: 3g | SmartPoints (Freestyle): 5


  • 2 1/2 cups old-fashioned rolled oats
  • 1 1/2 cups almond milk
  • 1 large egg, lightly beaten
  • 1/3 cup pure maple syrup
  • 2 tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon grated lemon zest
  • 1 cup fresh blueberries


  1. Combine the oats and almond milk in a large mixing bowl. Cover and refrigerate overnight.
  2. Preheat oven to 375 degrees. Spray a muffin tin with non-stick spray or line with muffin pan liners.
  3. Gently stir all ingredients into the soaked oats mixture. Spoon into the prepared muffin pan, filling about 3/4 full.
  4. Bake for about 20 minutes or until tops are golden. Serve warm.

For another flourless alternative to a breakfast classic, try our Flourless Banana Pancakes. 

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50 Comments on "Flourless Blueberry Oatmeal Muffins"

  1. Sapphire Cullen  November 30, 2017

    I’m excited to try these! I’m currently experimenting with a couple things I tested sensitive to. Eggs is a big one for me. What would you suggest as an egg substitute in this recipe? I’ve been primarily using applesauce because I have cut out bananas (at least for now). I have egg replacer but haven’t had good luck with it yet.

    • Nichole Furlong  November 30, 2017

      Applesauce would be the perfect substitute for this recipe! Make sure you come back and let us know how your recipe turned out!

    • Angela Davis  January 29, 2018

      Ground flax seed is what vegans use and works great! I forgot to buy eggs for thanksgiving cooking and used ground flax seed for my pumpkin pies, worked great!

  2. Lauren  November 30, 2017

    Any reason you pick almond milk over regular milk for this? Thanks for sharing!

    • Gale Compton  December 1, 2017

      Lauren, We like to use nut milk when possible. However, dairy works as well, if that’s your preference. 🙂

  3. Cheri James  December 1, 2017

    Substitute a flax egg:: 1 Tbsp flaxseed mixed with 2 1/2 Tbsp water
    Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg.

    • Gale Compton  December 1, 2017

      Cheri, Thanks so much for the tip. Chia seeds work as well. 🙂

  4. Denise  December 1, 2017

    I would like to try this recipe but my daughter is allergic to almond. Will it work with regular milk?

    • Nichole Furlong  December 1, 2017

      Great questions, Denise! Yes, this will work with regular milk!

  5. Suzy  December 27, 2017

    Hi, can you replace the maple syrup with honey?

  6. Angela Kuennen  December 28, 2017

    I made these with 1 flax egg and they are delicious! Had to bake about 5 minutes longer.

    • Jennifer Hanford  December 28, 2017

      That’s a great suggestion, Angela – thank you!

  7. Lea Ann Melita  January 15, 2018

    If I wanted to use something like Stevia instead of maple syrup… woukd I just use 1/3 cup of that?

    • Gale Compton  January 16, 2018

      Lea Ann, Hmmm…can’t say for certain what the ratio would be. Try googling the ratio. 🙂

  8. Cindy  January 21, 2018

    Could I use frozen blueberries instead?

    • Gale Compton  January 22, 2018

      Cindy, Sure! Just be sure to defrost first. 🙂

  9. Amy S. D.  January 22, 2018

    Is cashew milk an acceptable alternative to almond? I’ve found I like that better straight up, so it’s in the house more.

    • Gale Compton  January 22, 2018

      Amy, Definitely! Stay tuned as we’ll soon be publishing our recipe for Healthy Plant Based Coffee Creamer and Milk. We used almonds in the photos but I often use cashews. YUM!

  10. Krista  January 22, 2018

    Can I use quick oats, like 1 minute oatmeal?

    • Gale Compton  January 22, 2018

      Krista, In a pinch, yes.

      • Krista  January 22, 2018

        Thanks! Would you use more oats or less milk?

  11. Loretta Hughes  January 25, 2018

    Neat Idea I am going to try it! Thanks

  12. Neera  January 25, 2018

    I m allergic to oats n Celic too can I use rice flakes instead of oats

    • Gale Compton  January 26, 2018

      Neera, Hmmmm…that should work but I can’t say for certain without trying the rice flakes first. Please keep us posted. 🙂

  13. Hilary  January 26, 2018

    These are delicious! What’s the best way to store these muffins? How long will they last in the refrigerator? Can they be frozen?

    • Gale Compton  January 26, 2018

      Hilary, Thank you for letting us know. 🙂

      I would store at room temperature in a ziplock. Otherwise, store in the fridge for a few days, and yes they can be frozen. 🙂

  14. DIANE MCBAIN  January 27, 2018

    Did you push or mix blueberries in batter? My muffins did not brown, like your pictures. I used extra virgin olive oil, and a squirt of pure lemon juice with less zest. YUMMY! Very satisfying! Have you tried this recipe with other fruit like chopped apples?

    • Gale Compton  January 27, 2018

      Diane, I asked Nichole and she did mix some blueberries in with the batter (see directions), then added a few to the tops and slightly pushed them into the batter.

  15. Erica F  January 28, 2018

    Can you substitute steel cut oats?

    • Gale Compton  January 28, 2018

      Erica, Steel cut oats won’t work for this recipe.

  16. Becky  February 1, 2018

    Do you melt the coconut oil if you have It I’m solid form?

    • Gale Compton  February 2, 2018

      Becky, Yes melt the coconut oil before hand. 🙂

  17. Corey  February 17, 2018

    This were very easy and my whole family enjoyed them.
    Thank you!

  18. Angela  March 11, 2018

    I saw you said not steel-cut oats but what about “quick-cooking steel cut oatmeal” that cooks in 8 minutes? Would those work?

    • Gale Compton  March 11, 2018

      Angela, You can give it a shot, it should work. 🙂

  19. Lorraine Casarow  April 5, 2018

    Can I use whole grain oat flour instead of oats ?

  20. Tammy G  May 4, 2018

    I’m trying this tonight… I’m really looking forward to it. How long do I need to let the oats soak for? I put them in the fridge mixed with coconut milk around 11 AM.

  21. Krys  May 6, 2018

    Just tried these but the didn’t get golden brown like yours 🙁
    They’re cooling now..Can’t wait to try one!

  22. Sarah  June 24, 2018

    Do these freeze well?

    • Gale Compton  June 24, 2018

      Sarah, We haven’t frozen this recipe, but it should do fine. Keep us posted. 🙂

  23. Andrea  July 13, 2018

    Can I use oat flour instead … I processed my oats already 🤦🏻‍♀️

    • Nichole Furlong  July 14, 2018

      Andrea, you can try to use oat flour and you will probably need more than what is indicated in the recipe for oats. However, I cannot be sure that the muffins will turn out the same and could have a different texture. If you give it a try, let us know how they turn out!

  24. Kristen Brien  September 10, 2018

    Is there something other than coconut oil I could use

    • Gale Compton  September 11, 2018

      Kristen, If you eat butter, that’s an option. However, I would probably use canola oil if replacing the coconut oil. 🙂

  25. Christina  September 13, 2018

    Question for those who’ve tried this, are they muffin-like in texture or do they end up like baked oatmeal?


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