Not Ya Momma’s Chocolate Chip Muffins (Allergy Friendly)

These muffins are so good, you’ll never believe they are actually good for you! Well, maybe not good for you if you’re on a low calorie diet.  But if you need veggies, fat, protein, and other important nutrients in your diet (like a growing child does), WITHOUT having to eat an egregious amount of sugar, these are great! Don’t get me wrong, these do have sugar in them, of course. But it is quite a bit less than most chocolate muffin recipes you’ll find.

And believe it or not, these muffins are also allergy friendly. They are wheat, nut, soy, dairy, coconut, and egg free (as all my recipes are).

Loaded with protein, they make a great addition to breakfast or a great snack.  My daughter LOVES them broken into little pieces topped with apple sauce and fruits.  My husband also decided that even though he has no dietary restrictions, HE would love to have these on a normal basis because he is addicted to chocolate and loves these! So enjoy in whatever way you like, for whatever reason you like. And please let me know if you do!



1 1/2 cups GF all-purpose flour *
1/2 cup garbanzo bean flour
1/2 cup amaranth flour **
2/3 cup unsweetened, cocoa powder (make sure it is DF)
2 3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon arrowroot powder
1/2 teaspoon salt
1/2 cup brown sugar
1/2 cup chopped spinach
1/2 cup carrots chopped enough to measure
1 cup of rice milk
1 ripe, mashed banana
1/2 avocado, mashed
1/4 cup avocado oil
1/2 cup raw honey (I use local; which REALLY adds to the flavor because it’s so good!)
2 teaspoon vanilla extract
2 teaspoon apple cider vinegar
1 cup Enjoy Life chocolate chips (check the label for GF, SF, DF, etc.)

*I use a local bulk version, but Bob’s Red Mill has the same GF flour mixture at some stores, it is a mix of garbanzo bean flour, potato starch, tapioca, sorghum, and fava bean flour.

**Amaranth flour has a very “grainy” taste. If you are not used to that, or you’re afraid you’re child will not eat it with that flavor (it is similar to a corn flavor), try either adding more chocolate chips to cover it up, or just replacing that ingredient with the GF mix, which does not have a particular flavor. My daughter doesn’t mind it and my husband and mom say they don’t notice it, so either way is worth a try, but amaranth is a good addition to grains on a limited diet.



In a large mixing bowl, add the first 9 ingredients (flour through brown sugar). Mix well with a fork, mashing the brown sugar chunks into the flour.

In a blender cup, add the carrots, spinach, and 1/4-1/2 of the rice milk, and blend until smooth. You can also use a food processor.

In a small mixing bowl, mash and mix the banana and avocado. Add the avocado oil & honey and mix until combined. Now add the vegetable puree, the remaining rice milk, vanilla extract, and apple cider vinegar and mix well. A handheld mixer works well here.

Pour the wet ingredients into the dry ingredients and mix on low with a handheld mixer until it is smooth and combined. Do not under mix; GF flour needs a little more help to combine with the liquids than wheat does, so mixing enough is important. You should not need to mix for more than 1 minute, however.

Let the batter rest for about 20-30 minutes and preheat your oven to 375 F.

After at least 20 minutes of rest time, whisk the batter just one time. It should look like chocolate mousse, with a fluffy texture to it.

But even though this batter looks super tasty, spare yourself; don’t taste it! Garbanzo bean flour tastes HORRIBLE raw, but once it’s cooked, you would never know it! (I would know, I gave into the temptation here, and let me tell you, it is not pleasant!)


Pour into a greased muffin pan or muffin cups and bake for 15-18 minutes, depending on your oven. If your oven heats things fast, like mine does, 15 will be perfect, but if it is usually spot on with recipes, you may want to let them cook for 18 minutes.

Remove the muffins from the oven and let them sit in the pan for at least 10 minutes. They may be a little wet on the inside (just enough that a toothpick test won’t work) when you first pull them out. That’s normal with GF baking. It just needs to sit and finish melding together.


Last step, enjoy!  Serve with a side of pork sausage links and fruits for breakfast, a side of sorbet to make a semi-healthy dessert, or just eat by themselves.

To store, wrap in freezer paper and freeze for up to 2 months. To reheat, place in a moist paper towel and microwave for 30 seconds, or until soft.


If you enjoy this recipe, please let me know about it!  And check out my other recipes (all allergy free), like, comment, and share with friends. Thanks!



Grape & Veggie Muffins (GF, SF, DF, NF, EF)

These muffins are a modified version of this recipe. I usually have a hard time making the same thing twice… I like to experiment :-). But I also wanted to add some veggie content to these, so I changed it up a bit, and these came out so fluffy, and SOO moist!

They are packed with protein and nutrients from the fruits and veggies. As usual, if you enjoy these, please let me know! I want to hear about it! And please share, thanks!



Veggie Blend- 1/2 cup chopped carrots, 1/2 cup spinach, 1/2 cup chopped zucchini blended with 2 TBS of avocado oil (should be roughly 1 cup of liquid when blended)

2 cups GF all purpose flour (garbanzo and fava bean flours w/ tapioca, sorghum, and potato starch)

½ cup Garbanzo flour

2 3/4 teaspoons baking powder

1/2 cup honey (I use local, raw honey for more flavor)

1/2 ripe banana (heating up frozen bananas works best)

2 1/2 teaspoons vanilla extract

1/8 cup avocado oil

1 cup rice milk

1 1/2 cups small grapes (concord? I used some that were given to us from our friends’ vine; I’m not sure what they are exactly. I used mostly the purple sweeter ones and only half a cup of the more sour green ones)

1/2 cup blackberries, sliced in half



Blend the veggies and oil together until they become a fairly smooth liquid (I use my blender).

Pour in a medium size mixing bowl and add the honey, vanilla, avocado oil, and banana (mashed) to the veggie mixture. Mix with a handheld mixer until smooth. Then add the rice milk and mix again until blended.

Pour both flours and the baking powder in a separate, larger bowl and mix well.

Now add the liquid mixture to the flour mixture and mix well 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 cooking.

Meanwhile, line your muffin pan with paper muffin cups or do what I do and grease it with canola oil. Then after 30 minutes, add the batter until each cup is about 3/4 full.

You will most likely have extra batter–I did–so I took a loaf pan (9×5-ish), greased it, added a thin layer of batter to the bottom of it, and baked it with the muffins. It made a nice little flat cake.
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 the GF flour that I use.


These were our favorite grape muffins by far!  They came out so moist and do fluffy! If you make this recipe and enjoy it, please let me know and please share! Thanks!

Breakfast Ideas

Here are some breakfast ideas for a toddler that cannot have wheat, soy, eggs, dairy, or nuts. This list is based off of experiences with my daughter coupled with recommendations from her dietitian.

One thing to note, per the dietitian: adding in bacon and sausage to a toddler’s are great ways to increase zinc, iron, and fat. Unlike adults, high cholesterol from red meat is no cause for concern for children (if it is at all.. that is all being re-thought according to her. Who knows on that front.). All the fat and cholesterol children eat goes to their brain development; so do not be afraid to add lots of red meat to your little one’s limited diet. We were advised to do that–to “pull out all the stops” as the dietitian put it.

I am always experimenting and changing things up, meaning I will continue to add to this list, so don’t forget to check back later.

Compliment these breakfast ideas with a cup of 1/2 rice milk, 1/2 hemp milk (has more calories than just rice milk), 1 cup of enriched rice milk, or a cup of enriched orange juice.



1 large Pancake (here is an example recipe)

4 small slices of uncured, allergy friendly bacon (Natural Choice is what we use),

A few small apple slices and some grapes



Homemade hash browns (peel and grate a red potato, soak in ice water and a little salt for about 5 minutes, drain, dry off with paper towels, sprinkle with salt & pepper and fry in avocado or canola oil until crispy)

1-2 links of pork sausage (check the ingredients to make sure it is GF, DF, etc. We use Walmart’s Great Value pork links. See pictures here)

A few slices of pear & some blueberries



1 Grape Muffin (or more, but at least one)

1 big piece of turkey sausage (again, Walmart has an allergy friendly one, see picture here)

1/2 banana & some pieces of avocado



1 thick slice zucchini bread topped with this mixture: 1/4 a banana, about 1/4 a small avocado, a couple tablespoons or so of cooked pumpkin. Mash them all together and spread on the zucchini bread & drop your child’s favorite fruit on top (my daughter loves blueberries)

1 large piece of turkey sausage



1 Savory Veggie Waffle (I do Belgian waffles, so 1 is plenty, but more is okay too. My daughter sometimes eats 1 & 1/2 to 2 of them)

3 slices of bacon (you could even break it up and serve on top of the waffle)

A few orange slices & some papaya



1 Chocolate chip muffin broken into pieces, topped with applesauce, strawberry slices, and orange slices

2 pork sausage links



1 Cinnamon waffle topped with honey syrup (1 tablespoon honey, 4 frozen blueberries, 1 slice of frozen peach: microwave in a small bowl for 3- seconds, mix, slice fruits into small pieces)

4 slices of bacon, dipped in honey syrup

Fresh sliced peach & some grapes


These are examples of breakfasts that I feed my daughter fairly regularly. Obviously, balance out their snacks with what breakfast you feed them. For example: give a chickpea cake slice for snack with Breakfast 3, fruits and grains with Breakfast 5 (the waffles are half veggie), etc. And get creative!

The MOST IMPORTANT tip I can give you is FREEZE the food you make! Muffins, zucchini bread, waffles, bacon.. I freeze everything and just take out one serving at a time and microwave or cook it. That way I have plenty of food options that I don’t have to worry about going bad if we don’t eat them fast enough.

I hope this list is helpful! If it is, please let me know about it, and please check out my other Food Ideas on the menu to your right, and my recipes!  For more food ideas or nutritional guidelines, check out my resources tab or Recommended Resources. Thanks for visiting!

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.