
Table of contents
- What is the GAPS Raisin Muffins Recipe?
- Nutrition Facts & Ingredients
- Why Choose GAPS Raisin Muffins Recipe for Gut Health?
- How to Make Healthy GAPS Raisin Muffins Recipe at Home?
- The Best Ingredients for GAPS Diet Raisin Muffins
- Step-by-Step GAPS Raisin Muffins Recipe
- Tips for Baking Perfect GAPS Raisin Muffins
- Avoid Common Mistakes When Baking GAPS-Friendly Raisin Muffins
- Variations on the Delicious GAPS Raisin Muffins Recipe
- FAQs About Muffins
- Reasons to Try GAPS Raisin Muffins Recipe
Estimated reading time: 11 minutes
What is the GAPS Raisin Muffins Recipe?
The GAPS Raisin Muffins Recipe is part of the GAPS Diet, created by Dr. Natasha Campbell-McBride. This diet focuses on gut health to improve both physical and mental well-being. It believes that the state of your gut impacts your overall health. By eating nutrient-packed, easy-to-digest foods, the GAPS Diet helps balance gut bacteria and heal the digestive system. 🥗
How the GAPS Diet Works
The GAPS Diet follows a phased approach. First, there’s an introductory phase that removes foods that harm the gut. During this stage, you’ll eat broths, fermented foods, and specific veggies, all of which help heal the gut. Afterward, more foods are gradually added, depending on what your body can handle.
The diet also avoids grains, processed sugars, and foods that are hard to digest. By cutting these out, the gut can heal, and good bacteria can thrive. Many people find relief from issues like leaky gut, allergies, and even autism symptoms. 🌱
It might seem tough to start, but once you understand its benefits, it becomes easier. Now, let’s dive into the GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly, a perfect example of how tasty and nutritious meals can be part of this healing diet.
Nutrition Facts & Ingredients
Nutrient | Amount |
---|---|
Calories | 180 kcal |
Protein | 3g |
Carbs | 35g |
Fiber | 5g |
Sugars | 10g |
Fat | 6g |
Ingredients | Quantity |
---|---|
Almond Flour | 2 cups |
Baking Soda | 1 tsp |
Ground Cinnamon | 1 tsp |
Raisins | 1/2 cup |
Eggs | 3 |
Honey | 1/4 cup |
Coconut Oil | 1/4 cup |
Apple Cider Vinegar | 1 tbsp |
Why Choose GAPS Raisin Muffins Recipe for Gut Health?
Why Try the GAPS Raisin Muffins? Looking for a treat that supports your gut health? These muffins are a delicious way to nourish your body while sticking to the GAPS Diet. They’re packed with nutrients and have a perfect blend of flavors to satisfy your sweet tooth, all while being gut-friendly. So, why not give them a try? 🍴
When considering options for a satisfying treat, the Best Strawberry Earthquake Cake stands out as a perfect blend of flavor, nutrition, and dietary compliance. If you’re in the mood for more healthy baking, don’t miss our Lupin Falafels: A Protein-Packed Twist on a Classic Dish or discover how to make Creamy Parmesan Italian Sausage Soup for a wholesome meal.
How to Make Healthy GAPS Raisin Muffins Recipe at Home?

The GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly is more than just a treat—it’s a powerhouse of health benefits designed to support your gut and overall well-being. These muffins align perfectly with the GAPS Diet principles, making them a smart addition to your meal plan.
Nutrient-Dense Ingredients for Gut-Friendly GAPS Raisin Muffins Recipe
Made with almond or coconut flour, GAPS raisin muffins are packed with essential nutrients and healthy fats that help repair the gut lining. These flours are rich in vitamins and minerals while being gentle on the digestive system.
Natural Sweetness and Antioxidants
Raisins provide natural sweetness, eliminating the need for processed sugars. They are also loaded with antioxidants, fiber, and essential nutrients like potassium, which support healthy digestion and energy levels.
Boosted Digestive Health
The ingredients in these muffins, including raisins and gut-friendly flours, promote the growth of beneficial gut bacteria. This helps reduce inflammation, improve nutrient absorption, and support regular bowel movements.
By choosing the GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly, you’re not only enjoying a tasty snack but also nourishing your body with ingredients that promote healing and sustained wellness. These muffins are proof that healthy eating can be both satisfying and therapeutic.
The Best Ingredients for GAPS Diet Raisin Muffins

The GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly relies on simple, wholesome ingredients that adhere to the GAPS Diet principles. Each component is carefully chosen to support gut health while delivering great taste and texture.
- Almond Flour or Coconut Flour: Provides a gluten-free, nutrient-dense base that is easy to digest. These flours are rich in healthy fats, vitamins, and minerals.
- Eggs: A vital source of protein and natural emulsifiers, helping the muffins hold their shape while adding moisture.
- Coconut Oil or Ghee: Healthy fats essential for gut lining repair and energy. These fats also contribute to the rich flavor and soft texture.
- Raisins: Naturally sweet and packed with fiber, antioxidants, and essential minerals like iron and potassium.
- Honey or Date Syrup: A GAPS-approved natural sweetener that enhances the flavor without adding refined sugar.
- Vanilla Extract: Adds a subtle, aromatic sweetness to elevate the flavor profile.
- Baking Soda: Ensures the muffins rise beautifully, creating a fluffy texture.
- Optional Spices (e.g., Cinnamon or Nutmeg): Enhance the muffins’ flavor with a warm, comforting touch.
These ingredients come together to create a muffin that is not only delicious but also fully compliant with the GAPS Diet, offering a perfect blend of taste and gut-friendly nutrition. Looking for more gut-friendly recipes? Check out our Just A Little Bite Recipes: Tiny Treats for more delightful options!”
Step-by-Step GAPS Raisin Muffins Recipe

It is very simple yet rewarding to make the GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly. Follow these steps to create moist muffins that are perfect for gut health.
Assemble Ingredients for GAPS Raisin Muffins Recipe
You will need:
- 2 cups almond or coconut flour
- 3 large eggs
- 1/3 cup melted coconut oil or ghee
- 1/4 cup honey or date syrup
- 1/2 cup raisins
- 1 tsp vanilla extract
- 1/2 tsp baking soda
- Optional: 1 tsp cinnamon or nutmeg
Prepare Your Baking Environment
- Preheat your oven to 180°C (350°F).
- Organize your muffin tray with paper liners or grease it with coconut oil to prevent sticking.
Mix Wet Ingredients
- In a medium bowl, whisk the eggs until frothy.
- Add melted coconut oil (slightly cooled) and honey, mixing until well combined.
- Stir in the vanilla extract.
Combine the Dry Ingredients
- In a separate bowl, sieve the almond or coconut flour with the baking soda.
- Add optional spices like cinnamon for extra flavor.
Blend and Fold
- To the wet mixture add the dry ingredients , stirring until smooth.
- Fold in the raisins, ensuring even distribution.
Bake to Perfection
- Fill the muffin tray with the batter, about 3/4 of the way up each liner.
- Bake in the preheated oven for 20–25 minutes, or until a toothpick inserted into the center comes out clean.
Cool, Then Enjoy
- Let the muffins sit for 5 minutes before transferring them to a wire rack.
- Serve warm or store in an airtight container for up to 3 days.
These muffins strike the perfect balance of sweetness and nourishment, making them a must-try for anyone on the GAPS Diet.
Tips for Baking Perfect GAPS Raisin Muffins
Creating the GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly calls for careful preparation and attention to detail. These tips will ensure your muffins turn out moist, flavorful, and supportive of gut health.
Choose Quality Ingredients
- Use fresh almond or coconut flour for the best texture and taste.
- Opt for organic raisins to avoid added chemicals and preservatives.
- Ensure eggs are at room temperature to make the batter smoother.
Avoid Overmixing
- Combine the wet and dry ingredients gently to maintain a light texture.
- Overmixing can make the muffins dense and heavy.
Balance the Sweetness
- Use honey or date syrup sparingly, as the natural sweetness from raisins is usually sufficient.
- Taste the batter and adjust sweetness only if necessary, staying within GAPS guidelines.
Measure Ingredients Carefully
- Measure dry and liquid ingredients with the appropriate tools to ensure accuracy.
- Level off flour to avoid overly dense muffins.
Check for Doneness
- Insert a toothpick into a muffin’s center to check readiness. If it comes out clean, they’re done.
- Avoid overbaking, which can lead to dryness.
Cool and Store Correctly
- Let muffins cool completely before storing to prevent excess moisture.
- Store in an airtight container and enjoy within three days for the best flavor.
By following these steps, you’ll consistently bake muffins that are both delicious and fully compliant with GAPS Diet principles.
Avoid Common Mistakes When Baking GAPS-Friendly Raisin Muffins

While baking GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly, certain mistakes can affect the final result. Here are the most common errors to avoid for the best outcome.
Using the Wrong Flour for GAPS Raisin Muffins Recipe
- Don’t substitute almond or coconut flour with regular flour. These gluten-free flours are essential for maintaining the texture and gut-friendly benefits of the muffins.
Mixing Cold Ingredients
- Always ensure that your eggs and melted coconut oil are at room temperature. Cold ingredients can cause the batter to clump, leading to uneven mixing and dense muffins.
Overmixing the Batter
- Mixing the batter too much can cause the muffins to turn out dense and heavy. Stir just enough to combine the wet and dry ingredients, and then fold in the raisins gently.
Adding Too Many Raisins
- Although raisins add natural sweetness, using too many can affect the muffin’s structure and make it too moist. Stick to the recommended amount for the best balance.
Incorrect Muffin Tray Filling
- Overfilling or underfilling the muffin liners can result in muffins that are either too flat or spill over. Aim to fill each liner about 3/4 full for optimal results.
Not Preheating the Oven
- Baking in a cold oven can lead to uneven baking and undercooked muffins. Always preheat the oven to the correct temperature before placing the muffins in.
Not Testing for Doneness
- Don’t assume the muffins are done just by time alone. Always test by inserting a toothpick into the center; if it comes out clean, the muffins are ready.
Avoiding these common mistakes will ensure your GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly turns out perfectly every time, combining flavor, texture, and gut health benefits.
Variations on the Delicious GAPS Raisin Muffins Recipe
The GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly is highly versatile! Here are some easy ways to customize it while staying true to the GAPS Diet:
Add Different Dried Fruits
Swap raisins for unsweetened dried fruits like apricots, cranberries, or figs. Chopped dried apples also add a sweet, tart flavor.
Spice it Up
Try adding ground ginger, cardamom, or cloves for a unique flavor. Nutmeg complements the sweetness of raisins perfectly!
Add Seeds or Nuts
For extra crunch, toss in chia seeds, flaxseeds, or sunflower seeds. You can also use chopped walnuts or almonds for texture and flavor.
Use Coconut Flour Only
For a coconut-flavored muffin, swap almond flour for coconut flour. Just remember, coconut flour absorbs more liquid, so you might need to adjust the wet ingredients.
Make it Nut-Free
Replace almond or coconut flour with sunflower seed flour or tapioca flour to make the muffins nut-free.
Add Zest for Freshness
Lemon or orange zest adds a fresh, citrusy kick to balance the sweetness of raisins.
Make them Mini Muffins
For bite-sized treats, bake mini muffins instead. Reduce the baking time to 12-15 minutes and check with a toothpick.
These variations make the GAPS Raisin Muffins Recipe even more enjoyable while keeping it gut-friendly and delicious!
FAQs About Muffins
Eggs are the key! They act as a binder, holding ingredients together. The right flour-to-liquid ratio and a fat source like butter or oil also help maintain structure.
Fat ratio: Use oil or butter.
Avoid overbaking: Remove when a toothpick comes out clean.
Liquid ingredients: Add yogurt, sour cream, or mashed fruit.
Measure accurately.
Don’t overmix.
Preheat the oven.
Oil: Lighter, moist muffins.
Butter: Rich flavor, denser texture. A mix of both is ideal!
All-Purpose Flour: Most versatile.
Whole Wheat Flour: Adds fiber but may make muffins denser.
Gluten-Free Flour: Almond flour or a gluten-free blend works, but adjust liquid ratios.
Reasons to Try GAPS Raisin Muffins Recipe
The GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly is ideal for anyone following the GAPS Diet. These muffins are packed with gut-friendly ingredients that support digestion and overall health. 🍏
What’s great about them is their versatility. You can experiment with different fruits, spices, and nuts while staying true to the GAPS Diet. Plus, the use of almond flour or coconut flour, combined with raisins, makes these muffins both tasty and healing for the gut. 🌿
If you’re looking for more creative ways to add GAPS-friendly dishes to your meals, explore our collection of gut-health-conscious recipes.
Need a healthy snack or breakfast? These GAPS Raisin Muffins are the perfect choice!😋

GAPS Raisin Muffins Recipe: Healthy, Delicious & Gut-Friendly
- Total Time: 30-35 minutes
- Yield: 12 muffins 1x
- Diet: Gluten Free
Description
A gut-friendly, nutrient-packed muffin recipe that’s perfect for those following the GAPS Diet. These muffins are made with almond flour, raisins, and other wholesome ingredients to support your digestive health without sacrificing flavor.
Ingredients
- 2 cups almond flour
- 1 tsp baking soda
- 1 tsp ground cinnamon
- 1/2 cup raisins (unsweetened)
- 3 eggs
- 1/4 cup honey
- 1/4 cup coconut oil (melted)
- 1 tbsp apple cider vinegar
- Optional: Chopped nuts (walnuts or almonds), seeds (chia or sunflower)
Instructions
- Preheat the oven to 350°F (175°C). Grease or line a muffin tin with paper liners.
- In a large bowl, mix almond flour, baking soda, cinnamon, and raisins.
- In a separate bowl, whisk eggs, honey, melted coconut oil, and apple cider vinegar until smooth.
- Combine the wet and dry ingredients and stir until fully combined. If you want, add in optional nuts or seeds.
- Divide the batter evenly among the muffin cups.
- Bake for 20-25 minutes or until a toothpick comes out clean.
- Allow the muffins to cool before serving.
Notes
- For a nut-free version, use sunflower seed flour or tapioca flour in place of almond flour.
- You can add zest from lemon or orange for extra flavor.
- If you prefer coconut-flavored muffins, you can substitute all almond flour with coconut flour, but you may need to adjust the liquid.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Baked Goods, Breakfast, Snacks
- Method: Baking
- Cuisine: Healthy, Gut-Friendly, GAPS Diet
Nutrition
- Serving Size: (per muffin, approximate values)
- Calories: 180 kcal
- Sugar: 10g
- Sodium: 120mg
- Fat: 6g
- Saturated Fat: 3g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 3g
- Cholesterol: 30mg
Keywords: GAPS muffins, healthy muffins, gluten-free muffins, gut-friendly muffins, raisin muffins, paleo muffins, almond flour muffins, easy muffin recipe
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