Allergy-Friendly Grape Muffins (GF, DF, NF, EF, SF)

These muffins are SUPER allergy friendly! They are gluten free, egg free, dairy free, nut free, and soy free (Whew!) for my daughter who has some intense food allergies. I am no expert cook, but I have performed many experiments trying to make nutritious food that my daughter can enjoy. These are a result of that.

They’re are packed with protein (I use a garbanzo and fava bean GF flour mix, and add more garbanzo flour) and fats, which little ones need for development (avocado and canola oil, or oil of your choice).

I do not have any pictures yet because I made these as an experiment and I wasn’t sure if they would turn out. When I make them again, I will add pictures. If you make them and like them, please leave feedback for me! I want to hear about it! Thanks!

2 cups Gluten-free all purpose flour
½ cup Garbanzo Flour
2 3/4 teaspoons Baking Powder
½ cup honey (I use local, raw honey for more flavor)
2 teaspoons vanilla extract
⅛ cup avocado
½ banana (heating up frozen bananas works best)
¼ cup canola oil
1 cup rice milk
1 ¾ cups small grapes (concord? I used some that were given to us from our friends’ vine; I’m not sure what they are exactly)


Pour both flours and the baking powder in a bowl and mix well.
In a separate bowl, mush up the banana and avocado together until it becomes a mushed up soupy, glob of slop, then add the canola oil to the slop and mix some more.

Measure out the honey and vanilla and pour into the flour mixture. Add the oil, avocado, banana mixture also and mix into the flour with a handheld mixer.

Add the milk and mix very thoroughly with a handheld mixer (the key here is actually to OVER mix, not under mix. GF flours need a lot of mixing).
Add the grapes and mix gently to combine it all together.

NOW preheat your oven to 375 (F). The batter needs to sit out at room temperature for at least 30 minutes before you add it to the muffin pan.
After 30 minutes, either use paper muffin cups or do what I do and grease your muffin pan with canola oil. Then add the batter. I fill it almost to the top of each cup.

Bake for 30 minutes, or until they are golden brown (30-32 minutes with my oven)

Remove the pan from the oven and let sit for at least 10 minutes before removing them from the pan.   DON’T check to see if the insides are still moist. They will be until they sit out for a while and the dough fluffs up. That test doesn’t work with GF flour.


This recipe was adapted from the original recipe here, Grape Muffins

To see a different version of this recipe with added veggies click here.


One thought on “Allergy-Friendly Grape Muffins (GF, DF, NF, EF, SF)

  1. This sound really yummy! I’ve never had grape muffins before, but I would definitely be willing to give them a try. I’ll be holding on to this recipe for when we get fresh grapes on our vines next year (we have Concord grapes as well). I’ve never used them for anything other than jelly, so this would be a real treat 🙂

    Thanks for sharing!

    Liked by 1 person

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