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Blueberry zucchini plantain muffins

Prep Time20 mins
Cook Time22 mins
Course: Breakfast, Snack
Keyword: AIP, autoimmune disease, autoimmune paleo, butternut squash, egg-free, gluten-free, grain-free, paleo, plantains, tiger nuts, vegan, vegetarian, zucchini
Servings: 12


  • 2 plantains yellow with a hint of green
  • ½ cup coconut oil softened
  • 2 cups zucchini shredded (2-3 zucchinis)
  • ¾ cup tigernut flour
  • cup coconut flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • ¼ tsp salt
  • 1 cup blueberries fresh or frozen


  • Preheat the oven to 350°F and grease a 12-cup muffin tin.*
  • In a food processor or high speed blender, combine the plantains and coconut oil until smooth.
  • Combine the plantain mixture with the shredded zucchini in a large bowl. No need to squeeze the zucchini; the liquid will contribute to the texture without the need to add additional wet ingredients.
  • In a separate bowl, whisk the tigernut flour, coconut flour, baking soda, cinnamon and salt.
  • Pour in the dry ingredients and stir until fully combined.
  • Gently fold in the berries and distribute evenly in the muffin tin.
  • Bake for 25 minutes, until a toothpick comes out clean.
  • Let cool for 5-10 minutes before removing from the muffin tin.
  • Store in the fridge or freezer; due to the high volume of perishable ingredients, they will only last for a couple of days at room temperature.


*Tip: Make your coconut oil last longer by using the residual coconut oil from the recipe (on the spoon/measuring cup) to grease the pan.