New favorite breakfast (grain free, gluten free, no sugar added)


3 miles + arms


Okay, so I don’t know about you but I’ve always been a small, frequent meals type of person. Kyle usually eats 3 large meals a day, but I just don’t work that way. To avoid hangry-ness, my body prefers this (my typical day of meals):

  • 7 AM- breakfast
  • 10 AM- snack (fruit)
  • 12 PM- lunch (90% of the time it’s a salad)
  • 3 PM- possible snack (usually fruit)  if I didn’t eat one with lunch
  • 6-7PM- dinner

What can I say? I guess I’m high maintenance 😉

My breakfast (except for overnight oats + nut butter) never seems to keep me full from ~7AM to noon, so a snack is usually needed. Nothing wrong with that in my opinion. But sometimes when you know you won’t have time to eat that snack, a heartier breakfast is desirable. And once in a while, I come across recipes that keep my growling tummy quiet. This recipe is one of them!

Saturday morning I was really craving a muffin but I wanted something healthy. Oh and I didn’t want to have to turn the oven on because it was in the 90’s that day. Move over Mariah, this Diva is comin’ through 😉

I had been wanting to try Stuft Mama’s (aka Kristin) microwave muffins for a while, but we never had any coconut flour. Well, I was in luck because we had just bought a jumbo bag from Costco!

So here is Kristin’s recipe, with my very minor tweaks (apple muffin on the left, banana on the right).

Banana No Grain Microwave Muffin

  • Servings: 1
  • Difficulty: easy
  • Print

no grain microwave muffin appleno grain microwave muffin banana


  • 2 tbsp coconut flour
  • 1 banana (mashed) OR 1/2 an apple (minced)
  • 3 tbsp egg whites OR 1 egg
  • 1/2 tsp coconut oil
  • 1/2 tsp cinnamon
  • pinch of nutmeg
  • pinch of salt
  • 1/4 tsp almond extract (or vanilla extract)
  • 1/4 tsp baking powder
  • 3-4 tbsp unsweetened almond milk
  • Optional– nut butter


  1. Mash banana (or mince apple) and place in a small mixing bowl.No grain microwave muffin banana
  2. Add all ingredients except for almond milk to the bowl. Mix well.
  3. Add 2 tbsp of almond milk and mix. Add additional almond milk, tablespoons at a time if needed (I always need 3.5 tbsp). Mixture should be able to flow down the bowl if tilted, but it should NOT be runny (see photo to the right). It should be thicker than apple sauce, but not like mashed potatoes if that helps.
  4. Pour into a microwave safe mug. Microwave for 3-4 minutes (It always takes me 3.5 minutes).
  5. When done, flip the mug upside down over a plate. The muffin should slide right out.
  6. Optional– spread your favorite nut butter on top. Enjoy!

Adapted from Kristin Stehly/Stuft Mama

I can’t wait to experiment with different fruits in these muffins! I also want to blend up the batter and add spinach. I’ll post about any updates 🙂

Thanks Kristin for another awesome recipe!

Do you need small, frequent meals?

Mid-morning snack- yes or no?

If a famous chef were to cook you any breakfast, what would you choose? Go!

23 thoughts on “New favorite breakfast (grain free, gluten free, no sugar added)

  1. I am the same way, I ate breakfast at 7 a.m. and will need a snack before lunch time between 12-1. Just looking at this made me hungry lol What a great ideal! I love muffins, so I will have to give this one a try.

  2. my eating varies by day — i’m all over the place. sometimes i don’t eat breakfast til 10:30 and lunch at 2; sometimes i eat small things throughout the day. on wknds it’s a free-for-all and i usually eat less than i do during the week (aka don’t end up eating til after noon at all). ummm a chef to cook my bfast…hmmmm…errrr i don’t even know any famous healthy chefs?! clearly not a foodie here. 🙂

  3. Actually my schedule is exactly like yours, that’s when my body needs something. I always prefer to have bigger lunch and smaller dinner. That muffin sounds delicious, I’m secretly drooling here at work *oopsie!!!* Oh and guess what?! It’s 3pm right on time ahahaha! Not sure about the breakfast I would choose, but I guess whatever Gordon Ramsay comes up with 😉 haha! xoxo ❤

  4. That looks interesting! I want to try making it bur I’m likely to bugger it up! ha. I think little and often is good! I’d love salad everyday, I could live off that stuff. 😀

  5. I have pb oatmeal for breakfast every morning and am fine until lunch, but I always need a snack between lunch and dinner. And lots of snacks after dinner.
    Ryan is similar to Kyle..I bet he could even eat one GIANT meal and be set all day

  6. Thanks for sharing! This looks so good! If I could have a chef cook me breakfast, I would want biscuits and gravy, french toast, or crepes every day. Nothing too fancy, just a good hearty meal (And I am assuming since this is fantasy land, all of these things are good for me, too)

  7. Hmmm, for some reason I really want mashed taters now. Haha! Not to humblebrag, but I have a kind of famous chef friend. Every time he cooks for me I tell him to make it healthy…he don’t like that. AS for breakfast – you need to youtube search ‘Gordon Ramsey scrambled eggs’. It will change your world! It will!

    1. PAHAHA I swear it’s delicious! Haha most famous chefs don’t like to be told how to cook! OMG I’ve seen that video!! Kyle showed it to me a while ago because he says he wants to learn to cook proper scrambled eggs!

  8. I go through stages of grazing throughout the day and three meals, it’s weird. Plus, when I work night shift my eating is all over the place. This looks good, I wonder if another flour would work?

  9. Yes, if I don’t snack (normally on oatcakes to quiet my stomach), my co-workers have their fingers in their ears because of my tummy. my mum’s the same. can be sooo embarrassing in meetings just before lunch. I normally have bran flakes with almond milk for brekkie, sometimes a grapefruit too but it’s never enough… i can literally eat a 3 course breakfast and still not last til lunch!

    1. LOL! Isn’t that the worst! I’ve gone to meetings and my coworkers crack up when my stomach starts to talk 😉 HAHA sounds like me! LOVE grapefruit for breakfast but that would keep me full for an hour 🙂

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