Paleo Breakfast Muffins with Coconut Flour (Dairy-free Options)

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 Paleo Breakfast Muffins with Coconut Flour

Yusuf’s eczema has been out of control lately, so we’ve been experimenting with different allergy-free food options until we figure out what his triggers are. We decided gluten had to go at least for the time being, but gluten-free baking is a pain, with a million different kinds of flours and binders. I just was not having it. So we decided to look into paleo options. Much easier! NomNomPaleo is now one of my favorite new blogs and these egg muffins are originally from her site.

We had an allergy test done this week and our naturopath instructed us to also keep him off dairy at least until we get the results back in two weeks. Sounds easy enough, except that this kid LOVES cheese and milk. These muffins originally call for cheddar cheese (Yusuf’s favorite!) but I had to take that out this time and instead use some other add-ins to give the muffins some flavor and substance. There’s also some yogurt, which I think is mostly there for the moisture content, so I replaced it with almond milk and they turned out fine.

I literally opened the fridge and grabbed whatever I could find to add to these muffins. I ended up with a handful of baby spinach, a small carrot, and about 1/3 cup of leftover finely diced onion. I also decided to improvise last minute by adding in some spices for an extra hint of flavor.

Paleo Breakfast Muffins with Coconut Flour

Oh and I also got to test out my brand new silicone muffin pan, which I’m totally in love with! It made clean up a snap and the muffins popped right out without any sticking at all. Washing it was super easy too. If you make muffins a lot, I highly recommend this 100% silicone muffin pan, if only to save your sanity! 😉

Organic Coconut Flour

What I love about paleo baking, as opposed to gluten-free baking, is that there’s usually just a couple of flours to keep stocked in your kitchen. What I have on hand now is coconut flour from Tropical Traditions – this flour is amazing and smells just heavenly! So I’ve been gravitating towards recipes that use this since I don’t have almond flour right now (the other common paleo flour).

These muffins are so easy to make and come out so soft and tender, yet hold their shape really well and barely leave any crumbs (great for an active toddler!). The added vegetables and spices give them an extra bit of nutrition and round out the flavor really well. Even the hubby, who’s not a big egg fan at all, said he could eat these everyday. That’s a huge win in my book!

Paleo Breakfast Muffins with Coconut Flour
Yields 6
A breakfast egg muffin made with coconut flour and baby spinach, carrots, and onions.
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  1. 4 eggs
  2. 2 tbsp full fat yogurt (or 1 1/2 tablespoons almond milk if dairy-free)
  3. 3 tablespoons coconut flour
  4. 1/4 teaspoon baking powder
  5. 1/3 cup baby spinach, finely chopped
  6. 1 small carrot, shredded
  7. 1/3 cup onion, finely diced
  8. 1/2 cup of shredded Cheddar cheese (optional, omit if dairy-free)
  9. Dash of sea salt (use more if omitting cheese)
  10. Dash of black pepper
  11. 1/4 teaspoon garlic powder
  12. 1/4 teaspoon cumin powder
  1. Preheat oven to 375 degrees and grease a 6-cup muffin pan with melted coconut oil.
  2. Place eggs, yogurt (or almond milk), and salt into medium bowl and whisk together until blended.
  3. Sift the coconut flour and baking powder into batter and mix until smooth.
  4. Add pepper, garlic powder, and cumin and mix until blended.
  5. Add the baby spinach, carrot, onion, and cheese (if using), and continue to stir until it's all well distributed.
  6. Divide batter evenly into muffin pan and bake for 20 minutes.
  7. Allow muffins to cool on a rack for 10 minutes.
  1. When adding coconut flour to egg mixture, the flour tends become lumpy, which is why it's best to sift it into the batter.
  2. The original recipe calls for Greek yogurt, but I've used regular yogurt without a problem. Just make sure it's full-fat.
Adapted from NomNomPaleo
Adapted from NomNomPaleo
Nature's Nurture

Gluten Free Snacks


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Sarah UmmYusuf is a former school teacher turned stay-at-home wife and mama with a passion for all things simple, natural, and homemade. She loves the natural world, and believes the solutions to many of the world’s ailments lie in nature. Her blog, , began as a way to document her family’s journey to a greener home, but has since become a thriving community and resource for those wishing to take small steps towards a more eco-friendly, natural and sustainable lifestyle. Follow her on Facebook, Twitter, Google+, and Pinterest.

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  1. Ghada says

    That looks really good. My question is about the silicone pans. I wanted to try them but was always concerned about silicone. Wouldn’t be like plastic that you are not supposed to heat up or it would leak chemical in your food? I haven’t read that anywhere but that is a thought that always lingered in the back of my head. If you have done any research about that, I would love to hear from you.
    Thanks for all the awesome ideas

    • says

      Hi Ghada, I was exactly the same way and very apprehensive at first. But the more research I did on them, the more comfortable I became with the material as being safe. The most important thing is to make sure they are 100% silicone, otherwise they can contain fillers of who knows what materials.

      The link I provided to the pans in my picture are a very good brand and 100% silicone. They’ve got great reviews too!

      But here’s also an article from a fellow blogger that I trust, which explains a little more. Note, she mentions that she didn’t like the muffin pans at all, but I absolutely love mine, so maybe she was using a different kind, or didn’t grease the pans.

  2. says

    Just wanted to thank you for all the good information! I must be gluten/casein free and the tip about having the one flour on hand is great for me. I don’t bake often because I thought I had to be mixing all my flours. Love your blog.

    • says

      Jessica, I actually have about half a dozen in my freezer right now because I made a big batch before going out of own! When I get back and try them, I’ll let you know how well they’ve held up! :)

  3. Nichole says

    When you sift the flour do you do it before or after you measure the 3 tablespoons. Did you ever test them from frozen?

  4. Carrie says

    Have these in the oven now!! I subbed spinach for broccoli and almond milk/yogurt for coconut milk and sprinkled a lil cheese on the top. Fingers crossed they turn out as good as yours :)

  5. says

    Love the recipe its simple and its great to be able to use almond milk instead of dairy, I am always looking for good recipes for people following a pre-diabetes diet plan and will suggest they try this one out as its a great breakfast replacement for cereal.


  1. […] Paleo Breakfast Muffins with Coconut Flour (Dairy-free … – Paleo Breakfast Muffins with Coconut Flour. 2013-03-17 02:35:36. Yields 6. A breakfast egg muffin made with coconut flour and baby spinach, carrots, … Place eggs, yogurt (or almond milk), and salt into medium bowl and whisk together until blended. […]

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