Gluten Free Zucchini Muffins

These gluten free zucchini muffins are the perfect healthy treat. They are made using seasonal zucchini, crunchy walnuts, and a mix of flax & hemp seeds making them moist, delicious, and packed with omega 3s. Plus they are naturally gluten free, dairy free and refined sugar free. These muffins make a delicious healthy treat, snack on the go, or are a great addition to a weekend brunch. The whole family will love them.

Gluten free zucchini muffins

Why You’ll Love This Recipe

  • These gluten free zucchini muffins are incredibly moist.
  • They are packed with nutrients and omega 3 fats.
  • They couldn’t be easier to make.
  • All you need are a handful of wholesome ingredients.
  • They are naturally gluten and dairy free.
  • These muffins are naturally sweetened.

The importance of Omega 3s

Omega-3 fatty acids are essential for keeping the heart, brain and immune system healthy. We need omega fatty acids for maintaining healthy hair and skin, elevating our mood, nourishing the brain, and supporting a healthy response to inflammation in the body. Ideally you want to get a 1:1 ratio of omega-3s to omega-6s in your diet. Standard American diets tend to be high in vegetable oils which create a range from 12:1 to 25:1 ratio of omega-6s to omega-3s. Omega 6s are fatty acids that in high quantities can cause inflammation in the body

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Taking a food first approach is important for getting my nutrients, there are dietary and environmental factors that can make that impossible.

  • The standard American diet
  • Mineral & nutrient loss
  • Soil depletion (The quality of vitamins and minerals in the soil have been gradually degraded over hundreds of years – due to modern farming, meaning that less and less of these vital micro-nutrients are making their way into the food we eat. Think about this – to get the same amount of vitamin A from an orange as our grandparents would have done, we would need to eat eight oranges today.)
  • Stress & environmental toxins
  • Medications
  • Phases of life
  • Individual health
  • Food preferences or intolerances

In order to get enough omega-3 fatty acids incorporate foods like salmon, mackerel, tuna, herring, mackerel, nuts and seeds (such as flaxseed, chia seeds, and walnuts). These gluten free zucchini muffins are a great way to do that. On top of that, I take Nordic Naturals Ultimate Omegas. I also love their Recovery Plus supplement that has a mix of omega 3s, curcumin, and glutathione for workout recovery.

ingredients

Ingredients & Substitutions

  • Zucchini. You will need 2 zucchini, grated.
  • Ground flax & hemp seed. Ground flax and hemp seed add a boost of omega 3s, fiber, and healthy fats.
  • Coconut flour. Coconut flour is used to keep this recipe gluten free. I haven’t tried them with any other flours.
  • Eggs. 3 large eggs. I haven’t tried with flax eggs and can’t confirm how they would turn out.
  • Pumpkin. Canned pumpkin, not pumpkin puree, makes these gluten free zucchini muffins incredibly moist. Sub with mashed banana.
  • Maple syrup. Maple syrup is used to sweeten these gluten free zucchini muffins, honey can be subbed.
  • Walnuts. Chopped walnuts add a little crunch and another boost of omega 3s.
  • Baking soda & powder. A mix of baking soda and baking powder in these.
  • Salt. Salt enhances the flavor of other ingredients, making them taste more complex and deep.
  • Cinnamon. Ceylon cinnamon is used to add delicious subtly sweet flavor. You can use regular cinnamon as well.

How to Make Gluten Free Zucchini Muffins

Step 1

Preheat oven & prep ingredients. Preheat the oven to 350. While the oven is preheating get all of your ingredients ready. Grate the zucchini and make sure to squeeze all of the liquid out of it. Line a muffin tin with muffin cup liners.

Step 2

Mix together muffin batter. Combine all dry ingredients (flour, hemp & flax seeds, salt, baking soda and powder, cinnamon) into a high speed blender or food processor and process until smooth.

Step 3

Add wet ingredients. Mix together wet ingredients in a large bowl (pumpkin, eggs, maple syrup) until fully combined then fold in walnuts and zucchini. Finally, add in dry ingredient mixture. Mix until fully combined.

Step 4

Bake. Divide batter among 12 baking cups. Bake for 25-35 minutes until an inserted toothpick comes out clean.  Allow muffins to cool.

gluten free zucchini muffins

Step 8

Enjoy! Spread gluten free zucchini muffins with a little bit of butter and nut butter of choice. Enjoy! They are also delicious crumbled on a yogurt bowl.

Expert Tips

  • Have fun with them! These gluten free zucchini muffins are super versatile, you can add in carrots as well for an extra punch of veggies or some dark chocolate chips for some added sweetness.
  • After grating the zucchini, make sure you are squeezing all of the liquid out of it before mixing it into the batter.
  • Since everyones ovens cook a little differently, check muffins are the 25 minutes and determine if they need to cook a little bit longer.

Frequently Asked Questions

Are these allergy friendly?

Yes! These gluten free zucchini muffins are gluten free, dairy free, and refined sugar free. They can easily be made nut free as well if you remove the walnuts.

What if I don’t have pumpkin?

You can sub the canned pumpkin with 1 cup of mashed bananas.

How do I store them?

Allow muffins to fully cool then store in an airtight container on the counter or in the fridge for up to 3-4 days. You can also freeze for up to 3 months.

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Gluten Free Zucchini Muffins

These gluten free zucchini muffins are the perfect healthy treat. They are made using seasonal zucchini, crunchy walnuts, and a mix of flax & hemp seeds making them moist, delicious, and packed with omega 3s. Plus they are naturally gluten free, dairy free and refined sugar free. 
Servings 12 muffins
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Equipment

  • food processor or high speed blender

Ingredients

  • 2 zucchini grated and squeezed dry of liquid
  • ½ cup walnuts chopped
  • 1 cup hemp seeds
  • 1 cup ground flaxseed
  • 3 tbsp coconut flour
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1/8 tsp salt
  • 1 cup canned pumpkin
  • 1/4 cup maple syrup
  • 3 large eggs

Instructions

  • Preheat oven & prep ingredients. Preheat the oven to 350. While the oven is preheating get all of your ingredients ready. Grate the zucchini and make sure to squeeze all of the liquid out of it. Line a muffin tin with muffin cup liners.
  • Mix together muffin batter. Combine all dry ingredients (flour, hemp & flax seeds, salt, baking soda and powder, cinnamon) into a high speed blender or food processor and process until smooth. You may need to scrape the sides to get it fully mixed.
  • Add wet ingredients. the Mix together wet ingredients in a large bowl (pumpkin, eggs, maple syrup) until fully combined then fold in walnuts and zucchini. Finally, add in dry ingredient mixture. Mix until fully combined.
  • Bake. Divide batter among 12 baking cups. Bake for 25-35 minutes until an inserted toothpick comes out clean.  Allow muffins to cool.
  • Enjoy! Spread gluten free zucchini muffins with a little bit of butter and nut butter of choice. Enjoy! They are also delicious crumbled on a yogurt bowl.

Notes

  • Have fun with them! These muffins are super versatile, you can add in carrots as well for an extra punch of veggies or some dark chocolate chips for some added sweetness.
  • After grating the zucchini, make sure you are squeezing all of the liquid out of it before mixing it into the batter.
  • Since everyones ovens cook a little differently, check muffins are the 25 minutes and determine if they need to cook a little bit longer.
  • Allow to fully cool then store in an airtight container in the fridge for up to 3-4 days. Freeze in an airtight container for up to 3 months. 

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