There’s something magical about crisp autumn mornings, the kind that makes you reach for a blanket, a warm drink, and a comforting bite. 100-Calorie Gluten Free Breakfast Muffins have become that cozy bite in my kitchen, and today I’m sharing the recipe that my readers request year after year.
My journey with these muffins started when I was deep into reimagining Italian classics for my gluten-free lifestyle. As someone who grew up with hearty Tuscan breakfasts and later discovered a gluten intolerance, I needed a morning treat that wouldn’t weigh me down, but still gave me the joy of something baked, warm, and full of flavor. These muffins hit all the right notes: soft, lightly spiced, naturally sweetened, and perfectly portioned for a guilt-free start to your day. Whether you’re meal-prepping for the week or baking with kids on a lazy Sunday, these muffins deliver all the comfort of fall in a tidy, 100-calorie package.
Let’s dive into the recipe, walk through the simple steps, and cover all the tips and variations that’ll help you make these muffins your own.
100-Calorie Gluten Free Breakfast Muffins
Equipment
- muffin tin standard size, 12 cups
- food processor for oat flour
- mixing bowls
- Spoon or scoop for portioning batter
- oven
Ingredients
- 1 cup gluten-free rolled oats (blended into oat flour)
- 1/2 cup almond flour
- 1 tsp baking powder (gluten-free certified)
- 1/2 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- pinch of salt
- 2 ripe bananas, mashed
- 2 large eggs
- 1/4 cup unsweetened applesauce
- 1/4 cup maple syrup (or honey)
- 1 tsp vanilla extract
- 2 tbsp almond milk (or any plant-based milk)
- optional: 2 tbsp mini chocolate chips
- optional: 1/4 cup blueberries or diced apples
- optional: 1 tbsp chopped walnuts or pecans
Instructions
- Preheat oven to 350°F (175°C). Line a muffin tin with liners or lightly grease. Yields 10–12 muffins.
- Blend rolled oats in a food processor until fine, or use store-bought oat flour.
- In a large bowl, mix oat flour, almond flour, baking powder, baking soda, cinnamon, nutmeg, and salt.
- Add mashed bananas, eggs, applesauce, maple syrup, vanilla, and almond milk. Stir until smooth. Fold in optional add-ins if using.
- Spoon batter into muffin cups, filling about ¾ full. Bake for 18–20 minutes or until toothpick comes out clean.
- Cool in pan for 5 minutes, then transfer to a wire rack. Enjoy warm or store for later.
Notes
Nutrition
Ingredients: What You Need for 100-Calorie Gluten Free Breakfast Muffins
These muffins are built on wholesome, gluten-free ingredients that are easy to find and simple to substitute if needed. Most importantly, they’re naturally low in calories without sacrificing flavor.
Dry Ingredients
- 1 cup gluten-free rolled oats (blended into oat flour)
- ½ cup almond flour
- 1 teaspoon baking powder (gluten-free certified)
- ½ teaspoon baking soda
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- Pinch of salt
Wet Ingredients
- 2 ripe bananas, mashed
- 2 large eggs
- ¼ cup unsweetened applesauce
- ¼ cup maple syrup (or honey)
- 1 teaspoon vanilla extract
- 2 tablespoons almond milk (or any plant-based milk)
Optional Add-ins (each about 10-15 extra calories per muffin)
- 2 tablespoons mini dark chocolate chips
- ¼ cup blueberries or diced apples
- 1 tablespoon chopped walnuts or pecans
Step by Step Instructions: From Batter to Muffin
This recipe is straightforward and beginner-friendly. With one bowl and a few basic tools, you’ll have fluffy muffins in under 30 minutes.
1. Preheat and Prep
Set your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with oil spray. This recipe yields 10–12 standard muffins.
2. Make Oat Flour
Blend 1 cup of gluten-free oats in a food processor until fine and powdery. You can skip this if using store-bought oat flour.
3. Mix the Dry Ingredients
In a large mixing bowl, combine the oat flour, almond flour, baking powder, baking soda, cinnamon, nutmeg, and salt. Stir to evenly distribute.
4. Add the Wet Ingredients
To the bowl, add the mashed bananas, eggs, applesauce, maple syrup, vanilla, and almond milk. Mix well until a smooth batter forms. If you’re using add-ins, fold them in at this stage.
5. Portion and Bake
Spoon the batter into each muffin cup, filling about ¾ full. Bake for 18–20 minutes or until a toothpick inserted in the center comes out clean.
6. Cool and Serve
Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to finish cooling. They’re delicious warm and even better the next morning.
Tips for Success: Bake Perfect Muffins Every Time
Here are my tried-and-true tips to help you get bakery-quality results every time.
Use Overripe Bananas
The darker the banana, the sweeter and more flavorful your muffins will be. Plus, riper bananas add moisture without extra fat.
Don’t Overmix the Batter
Stir until just combined. Overmixing can lead to dense, gummy muffins, especially with gluten-free flours.
Watch the Oven
Every oven is different. Start checking at 17 minutes and use the toothpick trick. A little golden color on top means they’re ready.
Meal Prep Approved
These muffins store well and are perfect for busy mornings. Make a double batch and freeze half for later.
Want more meal-prep breakfast ideas? Check out this gluten-free breakfast meal prep for weight loss or try my 7-day gluten-free breakfast plan.
Variations to Try: Make It Yours
The beauty of these 100-Calorie Gluten Free Breakfast Muffins is how easy they are to customize.
Seasonal Add-Ins
- Fall Flavor Boost: Stir in ¼ cup pumpkin purée and a dash of pumpkin spice for a cozy twist.
- Apple Cinnamon: Add diced apple and a touch of extra cinnamon.
- Cranberry Orange: Swap banana for applesauce, toss in cranberries and a splash of orange zest.
Looking for more fall muffins? My mini gluten-free vegan apple muffins are another fan favorite.
Toppings
- Mini Streusel Crumble: Combine almond flour, coconut sugar, and vegan butter. Sprinkle lightly before baking.
- Seed Crunch: Top with a few pumpkin or sunflower seeds for extra texture and nutrition.
You might also enjoy this gluten-free zucchini bread for another veggie-packed breakfast bake.
Storage & Freezing: Keep Muffins Fresh All Week
These muffins are made for meal prep and freezing.
Storage
- Keep in an airtight container at room temperature for 2 days.
- For longer freshness, refrigerate for up to 5 days.
Freezing
- Freeze in a single layer, then transfer to a zip-top bag.
- Reheat in the microwave for 20–30 seconds or thaw overnight in the fridge.
Serve them alongside your morning coffee, or pack them with a boiled egg and fruit for an easy, portable breakfast. If you like these, you’ll love my gluten-free egg muffins with spinach and feta too.
FAQs About 100-Calorie Gluten Free Breakfast Muffins
How do I make sure each muffin stays around 100 calories?
Use a standard muffin pan and evenly divide the batter into 10–12 muffins. Skip high-calorie mix-ins or toppings unless portioned carefully.
Can I make these muffins dairy-free as well?
Yes! They’re already dairy-free as written. Just double-check your chocolate chips or milk alternatives.
What’s the best sweetener alternative to maple syrup?
Honey works great. You can also try monk fruit or erythritol for a lower-sugar version.
Can I use store-bought gluten-free flour instead of oat flour?
Yes, a 1:1 gluten-free baking blend works, but oat flour keeps the texture moist and the calories lower.
Conclusion: Your New Favorite Low-Calorie Muffin
There’s something incredibly satisfying about a muffin that tastes indulgent but fits into your wellness goals. These 100-Calorie Gluten Free Breakfast Muffins check all the boxes: they’re easy to make, naturally sweet, wonderfully spiced, and perfect for make-ahead mornings.
Whether you’re gluten-intolerant like me or just looking for a healthy baked treat, this recipe will become a staple. For more breakfast inspiration, be sure to visit some of my favorites like these 3-ingredient gluten-free protein pancakes and this pumpkin spice overnight oats bowl that practically tastes like dessert.