Apple Cinnamon Muffins (nut free)

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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.


Apple Cinnamon Muffins (nut free)

  • 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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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


74 thoughts on “Apple Cinnamon Muffins (nut free)”

    1. ha!! it is a mistake! so sorry, 3 eggs in there. i just thought about it while i was coaching and fixed that mistake! so sorry!

      1. What could you replace it with almond flour? I’m doing the whole life challange and can’t use tapioca flour.

        1. Jamie I sub almond flour for tapioca flour. I have done this in some of Juli’s other recipes and it worked just fine! Good luck!

  1. sucks you’re allergic to nuts! I can eat all nuts which i LOVE but I work at a nut free cycling camp in the summer which makes it really hard to find good snacks to bring on a pale diet, I will definitely be making these !!

  2. I’m thinking of trying this for a Mother’s Day treat this weekend… I was trying to think of a recipe that would be nut-free, gluten-free and maybe even vegan so that it would be acceptable to everyone. What do you think will happen if I sub flax eggs for the eggs?

  3. Yay! Thanks for another nut-free recipe, Juli! Those of us allergic to nuts thank you!!! That 50’s WOD sounds awful, by the way…We did “Jerry” on Sunday and I’m still sore from that!

  4. Please create a paleo peach cobbler recipe. I’ve tried other paleo versions I’ve found on the Internet and none have been that fabulous. If anyone can do it, you can!

  5. Could just coconut flour be used instead of tapioca flour (have all ingredients except for tapioca flour)? Would it be one cup of coconut flour?

  6. I just made these for my 4 year old and she loved them and requested 2nds. I like that they do not require a lot of oil like a lot of other paleo muffin recipes because that tends to make them come out all greasy.

  7. Could I sub 1 cup tapioca flour instead of the 1/2 cup coconut flour? Also, would it still work if I substituted maple syrup for the coconut sugar? Quantity? I want to make these for a friend but she has an allergy to coconut, can sugar and almonds.

    Thanks! These look amazing!!! I’m glad you remade these!

    Also, pistols always jack me up for several days afterwards! I can only imagine how sore you’ve been! I’m sure Jackson is happy to nurse you with kisses as you recover! =)

  8. Sooo, I made these last night, having loved the original apple cinnamon muffin recipe but being unable to eat many nuts. When I took them out of the oven, they had the same texture/feel as my favorite doorstop, and I was like “WTF? I’ve never had a JB recipe fail.” Then I looked over and saw the totally sealed jar of applesauce on my counter. And then I looked some more at the recipe and saw I forgot the baking soda. And maybe I was on my second glass of wine, but I’m just saying, I think those are real important ingredients, people. I added nutmeg, though, and those gave my doorstops a nice, homey, holiday aroma! The moral of this story is, don’t be like me.

  9. made these this morning. SO delicious. Kiddos loved them too. Huge win! thank you!

  10. Hey Juli- I dropped into your gym on Friday slightly hoping to run into you but I didn’t. The time difference had me up moving at 7:45 – yuck! So I popped into the 9am class 🙂 Definitely not used to running in Colorado – that $hit was hard! It felt like my first CF class EVER! Illinois is quite a flat state and my lungs can handle running here HAHA!

    1. sorry i missed you!! i even used to coach the 9am class just a couple weeks. dang it. colorado really is the WORST when it comes to breathing

  11. Juli – Many of your recipes have become comfort food for me and my kids. I love your older recipe for apple cinnamon muffins, so needless to say my kiddos and I will be having these for snack this afternoon.
    I also want to say how I love how honest and relatable you are. Your posts always put a smile on my face.
    Enjoy your day.

  12. Thanks Juli, I love your recipes, it’s keeps me inspired to keep trying new things in the kitchen! I’m going to make these for a road trip to the Regionals here in Wooloongong Australia (def not competing, just spectating). I hear your pain re event 6. My box had a 25 min cut off, I just finished the ring dips!! 🙁 Was fun though, in a sadistic crossfit kinda way. Thanks again for all the great recipes!!

  13. Just made these – they are so good! When you make baked goods like this or cookies etc do you store them in the fridge or just a container at room temp? Thanks!

  14. That Friday wod was crazy, especially the ring dips in the middle! These look great though and I’m excited to try them – thanks for another awesome looking recipe!

  15. Is there a sub I could use for both the tapioca flour and coconut sugar? Doing the Whole Life Challenge and those are not allowed. Or do you have a similar muffin recipe that I could make that doesn’t already have those ingredients in it?

  16. I made these muffins for my kiddos and they loved them! Success!! My husband, who is not a huge fan of paleo baked goods, thought they were pretty great too. Verbatim quote: “these are actually good!” I love that they are light and moist, not overly dense. Thanks Juli!

  17. I have a grandaughter that has a huge coconut allergy. Is there anything else that can be used for the flour and sugar . I know that this is a nut free recipe, but we do use almond flour sometimes. Would that work as a substitute for the coconut flour? Need help with the sugar substitute. If I used Stevia, would that still be consittered Paleo?

  18. Second batch of muffins just came out of the oven, the kitchen smells like cinnamon and they taste so good, I’m sharing them with my non-paleo girlfriends!!

  19. This has to be the yummies paleo treat I have ever made! I accidentally used arrowroot flour instead of tapioca and I added a nectarine. They came out divine! My kids loved them too!

  20. I am making these to bring with us to a cottage in a couple of days and we will be there for a week. Any idea how long they will stay fresh for?

  21. I’m lactose intolerant and cannot have dairy and I cannot eat eggs if there is a large quantity of them in a food item. What is a good substitute for eggs in your muffin recipes?

  22. These were amazing! Unfortunately, I didn’t read the comments all the way through before and didn’t realize leaving them on my counter for more than a couple days would make them spoil. I was very sad to have to toss them. But I am remaking them today and will be sure to store them properly (in the fridge). Thanks for another outstanding recipe!

  23. I was expecting these to be dense/dry because of all of the coconut flour in it! Not the case! The apples/applesauce made it super moist and yummmm!!!!!!! The only differences I did was make them into bars in a big rectangular pan and used arrowroot instead of tapioca. DELISH! I want to explore using honey instead of coconut sugar next time in case that’s less expensive.

  24. i made these tonite but didnt have applesauce so i substituted a ripe banana that was a day away from being compost…turned out fabulous! Im on my 3rd week of paleo and have been working my way through you recipes one by one….they’re all fabulous!!!!

  25. Really good muffins! I made some substitutions and they still turned out really great! In place of the 1/2 cup coconut sugar, I used 1/4 cup honey. In place of the lemon juice, I used apple cider vinegar. Great muffins! Will make them again and again!

  26. My son starts school tomorrow so I’ve made these for him to take in his lunchbox. My question is, can I freeze them? I made double quantity so I’m hoping yes!

  27. OMG. These are amazing!! I made them with only 1/4 cup of coconut sugar and I peeled the apples (for my son). I love these nut-free paleo muffin recipes because my son’s school is nut-free, so he can actually take these in his lunch. Thank you for coming up with this fab recipe!!

  28. These were delicious. I made in a rectangular Pyrex and lightly sprinkled on top with 2 TBLS coconut oil mixed with coconut sugar, cinnamon and diced pecans.

  29. Just made this. Used ginger infused coconut sugar and added some dried cranberry and up the cinnamon…YUMMY! Moist and very popular with my husband 🙂

    Thank you!!

  30. Mmm, what a great apple muffin recipe! The texture and lfavour were great and my family gobbled them up. If only I had made more!

  31. I made the original recipe with almond flour a while back, but I think I like this one better! Just made these yesterday, and they were a huge hit. Thank you for sharing!

  32. Just want to say I’ve made this recipe before and LOVE it– made a batch for my family using the original recipe, except this time I made a batch of 24 mini muffins, baked at 350 for 20 min and they came out perfectly. Just thought I’d share the modification!

  33. these muffins are AMAZING!!! I have made them twice now, and they are so moist, not too sweet and just down right delicious! My 2 year loves them and my picky husband said they didnt taste ‘healthy’ (which is a huge compliment) and devoured 1 right when it came out of the oven. These are our new go-to muffins! Thank you!!

  34. 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 🙂

  35. 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.

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