These simple, Blueberry Cassava Flour Muffins are perfect for a grain free, dairy free breakfast or snack. They’re packed with fresh blueberries, sweetened with grape nectar and made with cassava flour.
Blueberries have been my number one this summer. I love all berries, but prefer blueberries in baked goods over any other. I also have a soft spot for muffins. As, I’d choose a fluffy, sweet Paleo muffin over any other baked good. So, of course the idea for these healthy blueberry cassava muffins came to mind.
Not only do I love blueberries and muffins, but cassava flour is one of my go-to Paleo baking flours.
What is Cassava Flour?
Cassava flour comes from from the cassava (or yuca) root. The cassava root is peeled, dried and ground to make cassava flour. You can probably guess that cassava flour is grain free and Paleo friendly since I use it in so many of my recipes. It also works well as a 1:1 substitution (by weight) for wheat flour and many gluten free baking mixes. So, a great substitution for cassava flour would be a gluten free baking mix.
Now, it’s important not to confuse cassava flour with tapioca starch. Yes, they both come from the cassava root, but they are very different. Tapioca is the extracted starch of the cassava root. Whereas, cassava flour comes from the whole cassava root. They serve very different purposes in baking and cooking and are not interchangeable.
Cassava Flour Nutrition
A couple big questions I get from people are:
- Is cassava flour healthy?
- Is cassava flour low carb?
In terms of being “healthy”, yes, cassava flour is healthy. It is naturally gluten free, grain free and allergen friendly. So, most people will have no problem digesting cassava flour and baked goods made primarily of cassava flour.
However, you want to make sure to purchase from a reliable brand that uses high quality cassava to make their flour.
My favorite brand of cassava flour is Otto’s Cassava Flour. They have the highest quality cassava flour and it works better for Paleo baking than any other brand I’ve tried. Otto’s Cassava Flour peels, dries and then grinds their cassava into a reliable flour. They also ensure that every batch is free of the top 8 allergens.
As far as being low carb, cassava flour is primarily carbohydrate. So no, cassava flour is not low carb. 1/4 cup contains 28g of carbohydrate, 0g fat and 1g protein.
Ingredients in Blueberry Cassava Flour Muffins
These muffins are completely Paleo and one of the best cassava flour recipes I’ve ever had. (I also LOVE my Cinnamon Cassava Muffins – those are a must try.)
They use fresh blueberries, cassava flour, eggs, coconut oil and are sweetened with grape nectar. Which, by the way, is a new find for me! It’s also completely optional and can be subbed with maple syrup or honey.
More Cassava Muffin Recipes
Like I mentioned before, cassava is one of my favorite Paleo baking flours. I have quite a few cassava muffin recipes on my blog including:
- Cinnamon Cassava Muffins
- Chocolate Cassava Muffins
- Carrot Cassava Flour Muffins
- Cassava Zucchini Muffins
Paleo blueberry muffins made with cassava flour and fresh blueberries. Perfect for a healthy, low sugar breakfast or snack.
- Preheat oven to 350 degrees F.
- In a medium sized mixing bowl, combine all dry ingredients.
- Mix in coconut oil, then add remaining wet ingredients. Stir well.
- Fold blueberries into the batter***
- Scoop batter into a lined muffin pan and bake at 350 degrees for 16-18 minutes. The muffins should be slightly raw in the middle after cooking.
- Cool muffins to room temperature on cooling rack.
- Store in fridge.
*I recommend measuring the cassava flour by weight.
**Can sub with any liquid sweetener, such as maple syrup or honey.
***Batter IS thick!
Keywords: muffin, blueberry, snack, breakfast, grape nectar, nut free, Paleo