Hearty Apple Cinnamon Muffins

Revised and updated. Originally posted November 16, 2012.

I LOVE muffins. I’m not talking about the sugary floury blood-sugar spiking ones, but wholesome, fiber, protein, healthy fat, and produce-filled ones. They are versatile, filling, and delicious. They make a fantastic addition to breakfast, lunch, or snacks. They can be eaten alone or just grab-and-go if you’re in a hurry. They can be made with fruit or veggies and any spices you want.

Hate sandwiches for lunch? Pack a muffin to replace the sandwich. Make a big batch and freeze them for whenever you want one. Stuck on what to pack for work or school-lunches? Start with a healthy hearty muffin.

Ingredients for these hearty apple cinnamon muffins 

These delicious muffins are an adaptation from Elana Amsterdam’s version in The Gluten-Free Almond Flour Cookbook. As an Integrative Registered Dietitian Nutritionist, I gave them a few healthy tweaks by removing some of the oil and salt, adding some extra moisture with applesauce, added in some ground flax seeds, and changing up the oil and sweetener used.

Protein, fat, and fiber are essential in meals and snacks to help balance blood sugar. These hearty apple cinnamon muffins have all three.  

Get your ingredients out and ready
Get your ingredients ready

They have an almond flour base and are protein, healthy fat, and fiber rich, and SO GOOD. (And gluten free, dairy free, paleo, could be egg free, peanut free, could be vegan, etc.) Almond flour is wonderful to use in your healthy baking projects since its full of protein, vitamins and minerals, and suitable for those on a gluten free diet. For awesomely fresh finely ground almond flour, head over to nuts.com and search for almond flour. (I’ve been a fan and customer of theirs since about 2008- their products are fresh and shipping is very fast and often free.)

For this hearty apple cinnamon muffins recipe, you could 100% replace the apples in this recipe with grated carrots, zucchini, blueberries, or whatever your heart desires. The cinnamon apple combo is pretty great though.

How to make hearty apple cinnamon muffins

To make these muffins, start by turning on your oven to 350 degrees F and getting all of your ingredients out.

Dice your apples
Dice your apples and set aside
Mix dry ingredients then add whisked wet ingredients to bowl
Add wet ingredients to well in center of dry ingredients
Fold in apples
Add diced apples to batter and fold in with a spoon or spatula
Spoon batter into muffin cups
Spoon apple cinnamon muffin batter into 12 muffin cups (parchment liners work great and won’t stick)- they won’t rise very much so fill them pretty full

Next, bake the muffins for 25 to 30 minutes or until a toothpick inserted into the center comes out clean. Allow to cool fully on a cooling rack.

Hearty Apple Cinnamon Muffins

Give them a try, you just might love them! Make them and share them on social media @realfooderin or leave a comment below.

Apple Cinnamon Muffins

Apple Cinnamon Muffins

Erin Harner
These muffins are quick and easy to make and are a great addition to breakfast, lunch, or as a snack. They are high protein, high fiber, packed with apples, and delicious.
Prep Time 10 minutes
Bake Time 25 minutes
Total Time 35 minutes
Course Snack
Servings 12 muffins


  • 2 small apples diced or 1 large or medium apple, with skins or peeled
  • 2 cups almond flour blanched
  • ¼ cup arrowroot starch or corn starch if you don't have arrowroot
  • 1 tablespoon ground flax seeds
  • 1 teaspoon cinnamon
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • ¼ cup honey or maple syrup
  • ¼ cup applesauce
  • 3 tablespoons avocado oil or melted butter or ghee
  • 1 egg or 1 flax or chia egg (1 tablespoon ground seed mixed with 3 tablespoons water)
  • 1 tablespoon vanilla extract


  • Pre-heat oven to 350 degrees F. Put 12 muffin liners in a muffin tin.
  • Wash, core, and dice apple(s) and set aside.
  • Combine all of the dry ingredients in a large bowl and set aside.
  • Whisk the wet ingredients together in a small bowl. Pour the wet ingredients into a well created in the dry ingredients and stir until well combined. Fold in the diced apples.
  • Spoon the batter into muffin cups until about 3/4 full. They will rise some but not as much as many other flour-based muffins.
  • Bake for 25 to 30 minutes or until a toothpick inserted into the center comes out clean.
  • All muffins to cool on a cooling rack. Store in a sealed container in the fridge for up to 5 days or freeze for up to 2 months.


  • If you’re wondering where to get high quality affordable finely ground blanched almond flour, head to nuts.com. I’ve been a happy customer of theirs for over a decade. 
Keyword almond flour, apple cinnamon, dairy free, gluten free, muffin
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Erin Harner

Erin Harner is an Integrative Registered Dietitian Nutritionist (RDN), author, and speaker based in Ithaca, NY. Erin melds functional medicine and culinary nutrition to help her clients uncover their unique diet and confidently cook healthy nourishing meals that meet the needs of their whole family. Learn about Erin's services and connect on Instagram.

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