Please don’t hate me. But I’ve made apple cinnamon muffins before. Yep, I’m a remaker. That’s not a word, but that’s what I am. I admit it. I come clean. But what’s wonderful about these muffins is that they are nut free! And I have an allergy to nuts so these make my life better. And hopefully they do the same for you. If not, try my old ones with nuts in them. I made them 2 years ago, but from what I remember, I really liked them. I pretty much have a memory of a fly, but when it comes to food, I remember that kind of stuff.

Ok, so I haven’t been this sore is a REALLY long time. Since I stopped competing, I CrossFit 5-6 times per week, just workout in a class and don’t go crazy with heavy weights. I mostly just concentrate on my form and try to go quick through a lighter workout. Well, I decided to do a workout with my friend Katie who is going to the Southwest CrossFit Regional this year. She’s crazy jacked. I sometimes just stare at her arms because they are like sculpture greek god arms. Ok I’m getting weird. Point of the story is, she works EXTREMELY hard in the gym. But she is forced to workout with guys everyday. So I offered to workout with her and do less weight so I could still keep up with her and push her, but in a different way than bros can. Well, I showed up on Thursday to workout with her and was not thrilled about the workout written on the board. It was the third event from Regionals this year. This is what it looked like:

3 rounds for time:

50 alternating one legged squats

7 muscle ups – I did 5 each round

10 hang power cleans (175,115) – I did 105#

So here’s the thing…I haven’t done one legged squats in MONTHS. I mean, probably more than 6 months. My ankles are not flexible whatsoever and since I don’t work on those issues, I tend to go onto my toes to get into the pistol. It’s really ugly, and slightly embarrassing, but whatever. After I got through the first 50 pistols, I said “hmmmm, well I’m screwed”. My legs were seizing up. My muscles weren’t used to that movement. If I wanted to get rhabdo, doing all 150 pistols was the way to go. So I used my brain (which many crossfitters need to learn how to do) and decided to do 40 pistols then 30 pistols. Katie still beat me by 5 minutes. It was gross. And my legs were crying inside.

Then the next day, I was forced into working out with her again because I couldn’t workout at any other time. This is what greeted me on the board on Friday (event 6 from regionals):

50 calorie row

50 box jump overs

50 deadlifts (180/120) – I used 105#

50 wall ball

50 rings dips (I had to use a band)

50 wall ball

50 deadlifts (180/120) – I used 105#

50 box jump overs

50 calorie row

Wtf? Not again. This workout took me 27:00. In all honesty, I actually liked this one other than the ring dips since I never, ever do those. The moral of the whole story though, I’m ridiculously sore. I took Saturday off in hopes of just not aching anymore. It’s Monday. I still do. Training with the big kids is no joke.

Ok, that was quite enough CrossFit talk for the entire week. Let’s eat muffins.

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Apple Cinnamon Muffins (nut free)

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5 from 18 reviews

  • Yield: 9 1x


  • 1/2 cup coconut flour
  • 1/2 cup tapioca flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon baking soda
  • 1/2 tablespoon cinnamon
  • pinch of salt
  • 1 apple, cored and diced (I used a pink lady apple)
  • 3/4 cup applesauce (I used cinnamon applesauce)
  • 3 eggs, whisked
  • 1 teaspoon vanilla extract
  • 1 teaspoon lemon juice
  • 2 tablespoons butter (or coconut oil), melted


  1. Preheat oven to 350 degrees.
  2. In a large bowl, whisk together coconut flour, tapioca flour, baking soda, cinnamon and apple.
  3. Then add the rest of the ingredients and mix well until combined.
  4. Use an ice cream scoop to scoop the mixture into 10 muffin tins (I used a silicone muffin liner).
  5. Bake for 30 minutes.
  6. Let cool slightly before removing from silicone liner.

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  1. Genna says:

    This are good. I added an extra apple cos I wanted to fill the muffin tray and it turned out great.

    I also just used this recipe to make an apple sultana loaf with two apples, a big handful of sultanas and swapping the applesauce for a bit less than 3/4 cup of coconut milk and a shake or two of desiccated coconut. It turned out great too. It’s great to have something nut free 🙂

  2. Sarah Madsen says:

    Thanks for this recipe, made tonight & they’re delicious. I’ve been digging the tapioca flour + coconut flour combo lately. I didn’t have coconut sugar on hand, & only 1/2 cup applesauce, so I subbed 1/4 cup maple syrup & 1/4 cup light brown sugar & added 1 more egg. They are maybe a little sweet so I would probably leave out the brown sugar next time, or use the coconut sugar.