Easy 3 Ingredient Flourless Sugar Free & Grain Free Mini Muffins – Healthy Paleo Cashew Butter Muffins without Flour!
These Paleo cashew butter muffins are totally flourless, sugarless, grain free—and made with just THREE ingredients! Homemade healthy snacks don’t get much easier than this. And, despite this being a grain free FLOURLESS muffins recipe, they’re unbelievably fluffy.
your 3 ingredient muffins batter, all you need is cashew butter, eggs, and
They’re seriously THAT clean and easy. And, those wholesome ingredients pack each
of these nut butter muffins with plenty of nutritious fats and protein.
I like to mix in some chopped cashews for a fun crunch and coconut shreds for
natural sweetness and flavor. So I guess these cashew butter muffins are really 5 ingredient
those extra 2 ingredients are worth the added deliciousness for me! Of course,
feel free to omit them, or swap them out for your favorite mix-ins.
into mini muffin tins, they make for a light, fluffy, and satisfying bite, with
a bread-y, savory flavor that’s so tasty and comforting. Or, if you’d prefer sweeter Paleo muffins instead, feel free add some optional sweetener to the
batter like maple syrup or honey!
Make this a True Paleo Muffins Recipe:
Even though these cashew butter muffins are sugarless, grain free, flourless, AND made with only 3 ingredients—I’d prefer to call them pretty much Paleo muffins to be safe. Because, depending on the person, what’s considered ‘Paleo’ or ‘not Paleo’ can vary a bit.So, I’ll show you how to make true 100% Paleo muffins with some simple substitutions/adjustments!
Of course, whether or not our Paleolithic ancestors baked and ate Paleo muffins probably isn’t much of a debate… But, if you are a muffin-eating Paleo dieter (wise choice, in my opinion) here are some things to consider:
Baking Power Paleo Approved?
short answer: no, not most brands.
powder is a leavening agent—meaning it’s the magical stuff that helps these
cashew butter muffins to rise and fluff up! Typically, baking powder is a
mixture of baking soda, cream of tartar, and cornstarch. And, depending on
the brand, it’s common for commercial baking powders to contain other
additives, like gluten or wheat containing ingredients and aluminum.
of this, the majority of baking powder options in grocery stores would be
considered NOT Paleo. Some Paleo dieters out there are okay with a little baking powder
on occasion. Others seek out some of the clean, Paleo approved baking
powder options out there without those additives.
many Paleo baking recipes rely baking soda, which is sodium bicarbonate. Basically, baking soda is what’s
already in baking powder—just without the cream of tartar, cornstarch, and questionable additives.
though they’re similar, their chemistry is different, so you can’t just swap one for the
other in a recipe. But, here’s what you can do:
to Make Homemade Paleo Baking Powder
can make your own Paleo baking powder simply by combining 1 part baking soda
with 2 parts cream of tartar—i.e. mix 1 tsp baking soda + 2 tsp cream of tartar, or ½ tsp baking
soda + 1 tsp cream of tartar, etc.
those to integrate, then scoop out ½ tsp of that homemade baking powder mixture
to use in your cashew butter muffins batter!
to Substitute for Baking Powder with Baking Soda
terms of chemistry, sodium bicarbonate is basic and it needs an acidic
element in order to activate. That’s why baking powder combines baking soda
with cream of tartar, which is acidic. Or, you can replicate the
effect in your Paleo cashew butter muffins by using baking soda with some acid,
like apple cider vinegar or lemon juice!
baking soda is stronger than baking powder, you’ll need to use less soda than powder—about ¼ as
much, or ¼ tsp soda to sub for 1 tsp powder. Then, it’s crucial to pair that
baking soda with 2 parts acid—as in, ¼ tsp baking soda + ½ tsp apple cider
vinegar or lemon juice.
for this cashew butter muffins recipe, you can try substituting for the ½ tsp
baking powder with ⅛ tsp baking soda + ¼ tsp apple cider vinegar. (Or ¼ tsp lemon juice, if
you’ve got a lemon cut open!)
Sweeteners – To Sweeten or Not to Sweeten?
simplest version of this 3 ingredient nut butter muffins batter is just: nut
butter + eggs + leavening agent. But, the trade-off with flourless sugar free
muffins is they won’t taste sweet like the muffins most of us are used
to. I think they’re plenty tasty—and if you’re a fan of more savory, fluffy,
bakery-bread-like muffins, they’ll be right up your alley!
Or, if you prefer these nut butter muffins to be a sweet treat, you have the option to add a Paleo approved sweetener. It all depends on how you view sweeteners and how they fit into your Paleo lifestyle.
I know that for some, the Paleo diet means NO sugar at all, in any form. And that includes natural and unprocessed forms like honey and maple syrup, because ‘sugar is sugar.’ So, if that’s how you do Paleo, just follow the basic 3 ingredient muffins recipe without the optional sweetener!
On the other hand, some Paleo dieters are open to Paleo friendly sweeteners—meaning natural, raw, unprocessed. But, only when they’re consumed on occasion and in moderation.So, if this is you and sweet Paleo muffins are more your style, feel free to add a few tablespoons to your batter!
Honey Paleo? Is Maple Syrup Paleo?
short answer: yes, in their purest forms (though some people disagree).
store-bought honey and maple syrup options are ultra-processed and highly
refined—a.k.a. NOT Paleo. That processing and refining means they’re stripped
of the nutrients that raw/pure varieties contain, and some brands may even
contain sneaky additives.
best options for Paleo friendly sweeteners are a high-quality raw honey, or
100% pure maple syrup. These are the most natural, unrefined sweetener options, and the
best-of-the-best will come from small farms and quality health food stores.
So, if you’d like these Paleo cashew butter muffins to be a sweeter treat, simply add 2 tablespoons of raw honey or pure maple syrup to your 3 ingredient batter!
*TIP: Some varieties of
cashew butter are sweetened, so first check the ingredients before adding
sweetener to the recipe!
to Make 3 Ingredient Cashew Butter Muffins without Flour
start, preheat your oven to 350°F, grab a large bowl, and grab your mini muffin
cashew butter muffins recipe will yield 12 mini muffins exactly, but feel free
to double (or triple!) the recipe if you’d like to bake even more of these fun,
your bowl, whisk together the 3 ingredient muffins batter: cashew butter, eggs,
and baking powder. (Or, homemade Paleo baking powder, a baking soda + apple cider vinegar
substitute—whichever leavening agent you prefer to make your Paleo muffins with.)
if you’d like your cashew butter muffins to be sweet, now is also when you’d add that optional sweetener. About 2 tablespoons of honey
or maple syrup will do the trick! But, be sure to check the ingredients on your
cashew butter first to see whether or not it’s sweetened.
that 3 ingredient muffins batter together until it’s nice and smooth!
you can stir in your mix-ins. For this cashew butter muffins recipe, I chose chopped cashews and
coconut shreds—I love the fun textures and sweet-and-salty flavors that they
add! And, they give my Paleo muffins a nutritious boost of healthy fats and
you could really use any mix-ins that you like, so get creative!
scoop your prepared cashew butter muffins batter into your sprayed/greased mini
muffin tin. I
like to use a 1-tablespoon cookie scoop for easy portioning, but you could use
a measuring spoon or regular spoon.
these Paleo muffins do contain a leavening agent, so they will rise! For that reason, it’s
best to not fill your muffin tins up to the brim, but about ⅔ to ¾ full instead.
I like to sprinkle some coconut shreds on top as well before baking. Not necessary, but they sure look cute, and
that coconut is so tasty after toasting in the oven!
your cashew butter muffins into the preheated oven and bake for about 10-12
don’t need long to bake!
know they’re ready when they’re lightly golden, perfectly fluffy, and a
toothpick comes out clean.
from the oven, and allow your Paleo mini muffins to cool in the tin for about
5-10 minutes before taking them out of the tin. Then, they’re ready to serve
and enjoy immediately!
remove from the tin and allow to cool completely before transferring to an
airtight container. You can store these cashew butter muffins for about a
week—if you can wait that long to devour them!
Healthy Snack Ideas, Paleo Snacks, and Travel Snacks for Kids
These flourless cashew butter muffins are a clean and nutritious Paleo snack option that’s so quick-and-easy to make. Plus, they’re perfect for summer travel snacks or road trip snacks because they don’t need to be refrigerated!
more healthy on the go inspiration, there are TONS of other healthy travel
snack ideas in my Healthy Road Trip Snacks video that I’ve shared below. And,
I’ve also linked some of my favorite Paleo snacks and easy healthy snack
recipes that you might enjoy!