OAT-FREE GLUTEN-FREE PROTEIN
MUFFINS
(RICE & TIGERNUT)
Protein
5G
Calories
115
Prep Time
15M
Bake Time
20M
These oat-free gluten-free protein muffins use a clever combination of white rice flour, potato starch, and tigernut flour to replace oats entirely — perfect if you're celiac, oat-intolerant, or following an AIP-adjacent protocol. Pea protein isolate provides clean plant-based protein, while milled flaxseed, chia seeds, and acacia fiber deliver prebiotic fiber and binding without gluten. The monkfruit/erythritol blend keeps them completely sugar-free. For a resistant starch (RS3) boost, refrigerate overnight before eating — the retrograded starch feeds beneficial gut bacteria.
Get the printable pack
Includes shopping list (grams), freezer guide, and the substitution matrix PDF.
Ingredients
Hydration Adjustment Needed
Total: water or milk to your wet mix
Dry Base
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Wet Mix
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Click any ingredient to see alternatives. Hydration adjustments are calculated automatically.
Step-by-Step Instructions
Preheat and Prep
Preheat oven to 425°F (220°C). Line a 12-cup muffin tin with papers or grease with coconut oil. This recipe uses a high-heat blast for dome tops.
Mix the Dry Base
Whisk ALL dry ingredients very thoroughly in a large bowl. The glucomannan and PHGG must be evenly dispersed throughout the flour mix to avoid clumps and ensure proper binding without gluten.
Combine Wet & Hydrate
Mash bananas until smooth (use 240g exactly by scale). Whisk in applesauce, eggs, monkfruit sweetener, vanilla, and 210ml plant milk. Pour wet into dry, fold gently until just combined. Rest 3-5 minutes so the fibers and protein hydrate. If batter is stiffer than "thick but scoopable," fold in up to 20ml more plant milk.
Dome-Style Bake
Fill cups almost to the top. Bake at 425°F/220°C for 5 minutes, then reduce to 350°F/175°C WITHOUT opening the door. Bake 12-15 more minutes until a toothpick has just a few moist crumbs. Cool 10 min in pan, then rack. For RS3 resistant starch boost: refrigerate sealed for 12+ hours before eating, then reheat briefly.
Troubleshooting Guide
Batter Too Thick/Dry
The glucomannan and PHGG absorb lots of liquid. If batter sets up like dough during the rest, fold in 10-20ml more plant milk. Don't skip the 3-5 minute hydration rest.
Gummy/Wet Center
Tigernut flour retains more moisture than oat flour. Ensure bananas are exactly 240g and check doneness with a toothpick at 15 minutes. These muffins firm up more as they cool.
Flat Tops (No Dome)
The 425°F blast is critical for the dome. If your oven runs cool, try 5 full minutes at 450°F before reducing. Also check your baking powder isn't expired.
Grainy Texture
Rice flour can feel gritty if not whisked thoroughly with the starch. Sift the rice flour and potato starch together before mixing with other dry ingredients.
Substitution Matrix
| Original | Swap With | Macro Impact |
|---|---|---|
| Rice Flour | Sorghum Flour | Slightly nuttier, similar macros |
| Tigernut Flour | Cassava Flour | Less fiber, more starch |
| Pea Protein | Hemp Protein | -2g protein, +2g fat per muffin |
| Eggs | 2 Flax Eggs | Vegan, slightly denser crumb |
| Plant Milk | Coconut Milk (carton) | Richer flavor, +1g fat |
| Applesauce | Pumpkin Puree | More earthy, same macros |
Nutrition Facts
12 servings per container
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.