grain-free muffins superhero muffin recipe run fast eat slow by elyse kopecky and shalane flanagan healthy energizing snack breakfast

GRAIN-FREE PINEAPPLE COCONUT SUPERHERO MUFFINS

High-protein and energizing snack 

From the NY Times bestselling Rise & Run cookbook

Watch the Superhero Muffin Recipe Reel for tips.

Craving an escape to the beach? Bake these tropical-inspired muffins. They’re tiny but mighty, and they check all the boxes for those following a gluten-free, grain-free, dairy-free, or low glycemic diet. They’re high in energizing fats, making them an ideal snack any time of day. Stash them in your gym bag to prevent skipping your workout due to hunger. Since they’re easy to digest, you can eat them right before or after training. A true superhero, these muffins are high in vitamins A and C, as well as iron from the pumpkin and pineapple, and they have immune-boosting superpowers thanks to the coconut. 

NOTE: I like to make these as mini muffins so they’re less crumbly (coconut flour is fragile). Mini muffins are the ideal size for snacking. You can use a standard muffin tin instead, but don’t fill the cups all the way to the brim, and increase the baking time by 8 minutes.

 

RECIPE: GRAIN-FREE PINEAPPLE COCONUT SUPERHERO MUFFINS

FREE PRINTABLE RECIPE PDF

INGREDIENTS:

  • 1½ cups almond flour or almond meal
  • ¾ cup unsweetened shredded coconut
  • 1⁄3 cup coconut flour
  • 1 teaspoon baking soda
  • ½ teaspoon fine sea salt
  • 3 eggs
  • ¾ cup canned pure pumpkin puree
  • ¼ cup virgin coconut oil, melted
  • ¼ cup honey
  • 1 teaspoon vanilla extract
  • 1 heaping cup frozen pineapple tidbits*

 

 INSTRUCTIONS:

1. Position a rack in the center of the oven. Preheat the oven to 350°F. Line a 24-cup mini-muffin tin** with paper liners.

2. In a large bowl, combine the almond flour, shredded coconut, coconut flour, baking soda, and salt.

3. In a separate bowl, whisk together the eggs, pumpkin, melted coconut oil, honey, and vanilla. Stir the wet ingredients into the dry ingredients. Stir in the pineapple. The batter will be thick.

4. Spoon the batter into the prepared muffin cups. Try to evenly distribute the pineapple chunks. You can use your hands to shape the tops of the muffins since this batter is thick. Bake until the muffins are well browned on top, about 25 minutes. Cool completely before removing from the tin.

5. Store leftover muffins in an airtight container in the fridge for up to one week or in the freezer for up to 3 months. Reheat in the oven at 300°F for 5 minutes or microwave on low power for 30 seconds.

*If your frozen pineapple is in larger chunks, chop the pieces into tidbits.

Photography by Tara @kitchenbookshelf

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Photography By:
Page Bertelsen, Erin Scott, Andy Hughes, and Elyse Kopecky