Back to school muffins (nut free + gluten free!)

We made it! Nearly 8 weeks later and we’ve survived the world’s longest school holidays. After 8 weeks of play dates, sleep overs, bickering, swimming, and lots and lots of fun, school is BACK!  But I have to say that I have enjoyed the break from lunch boxes, and now it’s time to come up with some new ideas. My son is back in a nut-free classroom this year, and of course kindy is always nut-free, so I was after a suitable muffin that was also nutritious.

These muffins are perfect for school lunch boxes. They’re nice and moist from the bananas, free from refined sugar and with some good fats from the coconut. They are nut free thanks to the cassava flour, and also gluten free. I was on the hunt for a replacement for almond meal when I stumbled across cassava as a possible replacement. It is gluten free and extremely similar to wheat flour in taste and texture. Not to be confused with tapioca, cassava flour is simply made from the whole root, peeled, dried and ground. Tapioca is the bleached and extracted starch from the cassava root.

My kids are currently enjoying these muffins in their lunch boxes, but judging from past experiences, who knows how long that will last!


2c mashed, very ripe bananas (about 5 large bananas)
4 large eggs
¼c coconut oil, melted (you can also use butter)
1 teaspoon vanilla extract
1½c cassava flour (I use Ottos)
1c coconut threads
1c coconut sugar (or brown sugar)
1 teaspoon baking soda
¾ teaspoon cinnamon
½ teaspoon salt
1c coarsely chopped dark chocolate



Preheat your oven to 180°C and line 2 x 12 hole muffin tins with cases.
In a medium bowl, whisk the eggs then add the mashed banana, vanilla and coconut oil. Whisk until well combined then set aside.
In a large bowl, whisk together the cassava flour, coconut, coconut sugar, baking soda, cinnamon and salt. Make sure you squash any big lumps of sugar.
Add the egg mixture to the dry stuff and gently fold it together, adding the chocolate towards the end.
Spoon the mixture into the muffin cases and bake for around 15 minutes.


Cool completely before storing in an airtight tin. Makes about 15 muffins. I recommend storing these in the fridge, I left mine in the pantry and they went mouldy after 3 days (it is the middle of summer after all, I should have known better). These will also freeze really well for up to 2 months.

Processed with VSCO with e3 preset


  • If you don’t need to worry about nuts then you can substitute the cassava flour with almond meal.

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