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healthy gluten free bean muffins

Healthy Spiced Bean and Oatmeal Muffins

  • Author: Elisa Tricon
  • Total Time: 40 minutes
  • Yield: 12 1x
  • Diet: Gluten Free


These goodie-packed beans and oatmeal muffins are a delicious healthy alternative to sugar-laden treats. Their flavour and texture will blow your mind; you will not believe that you are eating beans! You can expect a fluffy, soft texture combined with fresh hints of orange, the sweetness of honey, and a warm spiced touch of cinnamon and turmeric in every bite.


Units Scale
  • 60g palmyra blossom nectar
  • 1 orange (zest and juice, preferably organic and unwaxed)
  • 250g white beans
  • 60g apple sauce
  • 50g coconut oil (plus 1 tbsp for the glaze)
  • 1 tsp vanilla essence
  • 2 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/2 tsp salt
  • 200g rolled oats
  • 100g ground almonds
  • 3 tsp baking powder
  • 3 eggs
  • 1 tbsps honey
  • 2 tbsps oats to decorate


  1. Preheat the oven to 180 C/ 356F.
  2. Mix sugar and oil in the food processor at medium speed for three minutes.
  3. Add the eggs (one at a time) to the mixture stirring in the food processor at a medium speed. Incorporate the apple sauce, turmeric, salt, orange juice, orange zest and cinnamon and vanilla
  4. Add drained white beans, and blend until fully smooth.
  5. Whisk the baking powder, oats and almonds together in a bowl until well combined. Mix it with the bean batter until thoroughly combined
  6. Line the muffin tray with paper muffin cases.
  7. Fill muffin cases two-thirds full and bake for 25 mins. You want it to be firm to the touch. Insert a skewer or toothpick to the middle to see if it comes out clean.
  8. While the muffins are baking, prepare the glaze by mixing the honey and the coconut oil. Microwave for 30sec until fully smooth, mixing well.
  9. Take muffins out and remove them immediately from the tin – continued heat exposure will lead to excess moisture.
  10. Gently brush them with the honey glaze.


Can You Free These Bean Muffins? Yes, the white bean muffins are freezer-friendly.

How Long Can You Keep Them For? Muffins will be good for up to three days, so long as they are in an airtight container at room temperature.

Equipment: Spatula; Pastry brush; Food processor; 2 x 6-hole muffin tins lined with muffin cases. I buy the muffin cases from If You Care. Their products are premium-quality, are unbleached (so fewer toxins), and crafted to have the least environmental impact and the lightest carbon footprint possible.

  • Prep Time: 15
  • Cook Time: 25
  • Category: Breakfast, Dessert

Keywords: Muffins, gluten-free, dairy-free, fibre rich, beans