One of my favorite things about being a Nutritional Therapist is getting opportunities to teach kids what it means to be healthy! Which is why I love teaching a Health & Homesteading class at our local homeschool co-op.
The first half of the year is dedicated to learning all about the human body and how to keep it functioning well (such as proper hydration, balancing blood sugar, mineral balancing, and nervous system regulation). The second semester we put what we learned into action, especially in the kitchen.
This includes canning/preserving, making sourdough bread, fermentation, making butter, and cooking meats and vegetables in a variety of ways. But everyone’s favorite class is when we bake. Yes, you can even eat treats on a real food diet that focuses on body stewardship and nourishment. One of the main concepts I teach my students is balance.

Naturally Sweetened Blueberry Muffin
Because I want everyone to participate I do my best to work around food allergies/restricted diets. I know what it’s like to have the kid that gets left out when food is involved. So everything we make in class (aside from showing how to make wheat sourdough…we make gluten-free as well) is gluten, dairy, and nut-free.
This past year, though, I had one student with a unique dietary restriction. She couldn’t have any type of added sweetener. Not even honey or maple syrup. That really posed a challenge when it came to baking day!
Getting creative in the kitchen is what I do best, so I developed a no-sugar-added blueberry muffin that was only sweetened with fruit. And guess what? It was a huge hit! The kids that walked into class with their coffee drinks ate the sugar-free blueberry muffins.

How Much Sugar Is in Blueberries?
I’m not a huge fan of the term sugar free. It’s a bit misleading. While there is no sweetener added, these muffins are not technically sugar free. No muffins are. There is natural sugar in grains and fruit. So keep that in mind if you need to avoid sugar.
A 3.5 oz. serving of blueberries contains about 10 grams of sugar. But even though they are sweet, they only consist of about 14% carbohydrates. Blueberries are actually mostly water!
Blueberries do pack a nutritional punch. Not only are they anti-inflammatory and great for your brain, they contain many nutrients. These include Vitamin C, Vitamin K1, manganese, Vitamin E, Vitamin B6, and copper. Plus, they are a great source of fiber.
GLUTEN-FREE CAN BE CONFUSING BUT IT DOESN’T HAVE TO BE HARD!
I’m thrilled to share a FREE gluten-free cheat sheet mini eBook to help get you started! This is perfect if you’ve just been told you need a GF diet, if you have a friend or family member eating GF and you’d like to cook for them, or if you’re just curious what it’s all about!How to Keep Gluten-Free Muffins Moist
At this point, I know what you’re thinking. Muffins with no gluten, dairy, nuts, or added sweeteners just can’t taste good. They’re probably dense, dry, and taste like a biscuit.
I’m happy to say that is not the case! These sugar-free blueberry muffins are moist, fruity, and mildly sweet. The cinnamon really adds a depth of flavor. As an added bonus, cinnamon may help regulate blood sugar.
It can be a challenge to keep gluten-free muffins moist. The trick is to use plenty of wet ingredients. These blueberry muffins contain mashed banana, unsweetened applesauce, eggs, and olive oil for moisture. This is key since some gluten-free flours are very dry and starchy. Milk or a dairy-free alternative can be used to keep gluten-free muffins moist as well.

Sugar- and Gluten-Free Blueberry Muffin Recipe
If you are looking for a muffin that is free of most allergens and isn’t loaded with sugar, look no further. There are no dairy substitutes or sugar substitutes required. Just real, simple ingredients.
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Sugar-Free Blueberry Muffin Recipe (Gluten-Free, Dairy-Free, Nut-Free)
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 12 muffins 1x
- Category: Breakfast
- Method: Baked
- Diet: Gluten Free
Description
A moist and allergen-free muffin sweetened with fruit!
Ingredients
- 2 ripe, medium size bananas
- 3/4 c. unsweetened applesauce
- 3 eggs
- 1/3 c. extra virgin olive oil (use the code STEWARDSHIP for 10% off at that site!)
- 1 tsp. vanilla
- 1 c. sorghum flour
- 1 c. tapioca flour (use the code STEWARDSHIP for 10% off at that site!)
- 2 tsp. cinnamon
- optional: 1/2 tsp. nutmeg
- 2 tsp. baking powder
- 1 tsp. baking soda
- 3/4 tsp. unrefined sea salt
- 1 c. fresh or frozen blueberries
Instructions
- Heat oven to 350 degrees F.
- Grease muffin pan or line with silicone muffin cups.
- In a large bowl mash the bananas.
- Add the applesauce, eggs, oil, and vanilla. Mix well.
- Add the sorghum, tapioca, cinnamon, nutmeg, baking powder, baking soda, and salt. Stir until well combined.
- Gently stir in blueberries.
- Fill muffin cups 3/4 full.
- Bake 35 minutes.
Nutrition
- Serving Size: 1 muffin
- Calories: 206
- Sugar: 6g
- Sodium: 145mg
- Fat: 6g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 11g
- Protein: 5g
- Cholesterol: 93mg

Recipe Tips and Variations
When it comes to muffins, my kids have two favorites – blueberry or banana chocolate chip. If your family is not a fan of blueberries, it’s easy to change up these sugar-free muffins. Some simple alterations include:
- Replace the blueberries with strawberries, raspberries, blackberries, or cherries.
- Add sugar-free chocolate chips.
- Leave out the fruit and enjoy a delicious cinnamon muffin.
- Add chopped walnuts (use the code STEWARDSHIP for 10% off at that site!).
- Increase the banana for a cinnamon banana muffin, with or without walnuts.
- Use fresh or frozen blueberries or other berries.
- Replace the banana with pumpkin.
- If you need to avoid eggs, try this simple egg substitute.

Gluten-Free Muffin Recipes
If you don’t need to be sugar free, here are some other delicious, allergy-friendly muffin recipes:
- Honey date muffins
- Orange raisin muffins
- Pumpkin flax granola muffins
- Double raspberry chocolate chip muffins
- Blueberry zucchini muffins
- Oatmeal muffins
- Pumpkin muffins
- Apple flax muffins
- Breakfast “cupcakes”
No Sugar Added Blueberry Muffin Recipe
If you are looking for a sugar-free blueberry muffin that is also allergy-friendly and tastes good, you’ve found it! These taste great as is or taste even better topped with butter!
My entire family happily eats these…even my husband. He’s pretty picky when it comes to muffin flavor and texture (it took a long time for me to make a gluten-free muffin he could get down). And he has no problem with these at all.
No sugar added muffins make a great transition food for young kids. It’s so nice to have something easy like muffins on hand for little fingers to grab. You can feel good about offering these blueberry muffins filled with fruit and fiber. Train the palate from an early age to enjoy naturally sweetened foods. No added sugar required.
Do your kids love muffins? Give these sugar-free blueberry muffins a try!

I really like your ingredients, would this work with oat flour in place of the other 2 you recommended?
Thank You
It might. I usually try to have at least some starchy flour to get a good texture. So if you can mix in a little potato starch, tapioca starch, arrowroot, or white rice with the oat it will probably work better.
Hello Mary:
Can I use 2 cups of tapioca flour instead of 1 cup of sorghum flour?
I do not have sorghum flour.
Thank you.
Unfortunately tapioca is just starch and will not act the same as sorghum. You could use brown rice, amaranth, or teff in place of the sorghum. Something that has more of a “whole grain” feel.
Where is the recipe???
It is in the post. Try refreshing your feed if it’s not showing up.