Video/Recipe: Coconut Flour Zucchini Muffins

coconut flour, gluten-free muffins, zucchini

Zucchini is one of the first vegetables allowed on the SCD or GAPS protocols. It is so easy to digest and full of nutrients. There are many ways to serve zucchini; steamed, grated and sauteed, alone or mixed with other vegetables. It is also a nice addition to soups and stews as it can disintegrate and become part of the gravy, adding nutrients there as well.

This recipe features peeled, deseeded and pureed zucchini that is mixed into delightful muffins. For a picky eater, is a great way to disguise the vegetable into something sweet and moist. This recipe requires many zucchini as I make a lot of these muffins and freeze them. If you want to try it first, just half the recipe. I would use 3 pounds of zucchini, and use 4 whole eggs and 2 eggs separated. Half the remainder of the ingredients.

Zucchini Muffins


6 pounds zucchini, peeled and deseeded (organic if possible)

6 Tablespoons ghee/butter or coconut oil

7 whole eggs and 3 eggs separated

3 -4 Tablespoons raw honey

1 1/3 cup coconut flour

2 teaspoon baking soda

2 teaspoon sea salt

Resources for all ingredients can be found here.


  • Peel and deseed the zucchini.
  • Julienne the zucchini and steam until soft
  • Remove from heat and let drain and cool. This can be done hours or a day before you bake.
  • Break the 7 whole eggs into a bowl
  • Separate the 3 eggs and put yolks in with the 7 eggs. Put the whites aside in a separate bowl.
  • Put the zucchini into the food processor and puree.
  • Add the eggs and yolks, the honey and the ghee/butter or coconut oil and process
  • With an electric beater, beat the 3 egg whites and put aside
  • Add the baking soda, salt and coconut flour and process
  • Check the batter, it should be firm. If it is too liquid, add a little more coconut flour. It doesn’t take much coconut flour to firm thing up, so be careful not to add too much at a time.
  • Pour the batter from the processor bowl into a mixing bowl, and fold in the egg whites
  • Spoon the batter into the muffin tins, lined with unbleached baking cups
  • Bake on 350 for 40 minutes. After 30 minutes check to see how browned the tops are. If is getting too brown, cover lightly with foil or parchment paper for 10 more minutes. Sometimes it needs a little more time so keep checking. If you use parchment paper, be careful as it can catch fire if it touches a heat source in the oven.
  • Cool on a rack
  • Put the extras into container and freeze

Variations Add chopped nuts to the batter, or just as garnish on top

This post is linked to: Midnight Maniac Monday, Monday Mania, Meatless Monday, Sugar-free Sunday is Here, Mangia Monday, Melt in Mouth Monday, Sweet & Savory. Mouthwatering Monday, Mom’s Crazy Cooking, Hearth and Soul Hop,Tasty Tuesday Parade of Foods, Made From Scratch Tuesday, Tuesday Night Supper Club, Grain-Free Tuesdays, Slightly Indulgent Tuesdays, Tasty Tuesday, What’s Cooking Wednesday, What’s on the Menu, Real Food Wednesday, Gluten-free Wednesday, Foodie Wednesday, Full Plate Thursday, Simple Lives Thursday, Real Food Wednesday, Frugal Follies, Pennywise Platter, Fresh Bites Friday, Food Trip Friday, Fight Back Friday, Fat Camp Friday, Friday Favorites, Fun with Food Friday, Seasonal Sunday, Cast Party Wednesday, What’s Cooking Wednesday

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Leave a Comment

  • Raj @ Flip Cookbook March 28, 2011, 3:04 am

    Yum! I love how healthy these are and the fact that they are sugar free. This would be a perfect share for Sugar Free Sundays that I host every week — take a look when you get a chance!

    • Jill March 28, 2011, 5:57 am

      Hi Raj,
      Thank you for finding me! I love your SCD blog and will be subscribing and looking through it! I also shared this recipe there as well!

  • June March 28, 2011, 9:22 am

    This looks great. I now have a file of your recipes.
    I wanted to let you know your recipes are lending themselves to my experimenting with certain aspects of it – for example, last night I made a delicious coconut breaded white fish for dinner that was sensational –

    Thanks for enlightening me!!

    • Jill March 28, 2011, 10:40 am

      Hi June,
      Now that is an idea I also had… I bet the coconut flour breaded fish was delicious! I am going to try that soon. Please keep me posted with other inventions of yours!

  • Lisa March 28, 2011, 9:42 am

    These look delicious and healthy! Thanks for sharing!

    • Jill March 28, 2011, 10:41 am

      Hi Lisa,
      Thanks. I hope you like them!

  • kristin March 28, 2011, 10:03 am

    jill, i love the video recipes – it’s like your own cooking show! so easy to follow & these muffins sound really tasty! i love baking with zucchini!

    thanks for linking up to mangia monday!

    • Jill March 28, 2011, 10:42 am

      Hi Kristin,
      Thanks for hosting. I hope you try these healthy muffins.

  • Miriam March 28, 2011, 11:55 am

    This is the perfect recipe for this summer when my garden is in full bloom and I have no idea what to do with all of the scads of zucchini. I’m copying the recipe to save for that time and I’m looking forward to it :), Have a great day! Miriam@Meatless Meals For Meat Eaters

    • Jill March 28, 2011, 2:24 pm

      Hi Miriam,
      Oh I wish you lived around here … I could take that extra zucchini off your hands! Watch out for my zucchini pancakes coming up soon!They are to die for!

  • Alicia March 28, 2011, 1:20 pm

    Sounds delicious! Will be trying this one soon!! Thank you!

    • Jill March 28, 2011, 2:25 pm

      Hi Alicia,
      I think you will love this one!

  • Tina @ MOMS CRAZY COOKING March 28, 2011, 5:01 pm

    Zucchini is perfect in a muffin: This would be a great recipe to link up to THIS WEEK’S CRAVINGS; the theme this week is “SURPRISE INGREDIENT” (What can you hide in your recipe). Please come on over and link up….

  • Jill March 28, 2011, 5:55 pm

    Hi Tina,
    Thanks for finding me! I just linked up!

  • Jane Doiron March 28, 2011, 9:44 pm

    Hi Jill,
    Thanks for adding this recipe/video to Melt in Your Mouth Monday! Your muffins look delicious! I’m a big zucchini fan so I know I’d love it. Great job on the video! 🙂

    • Jill March 28, 2011, 9:59 pm

      Hi Jane,
      Thanks for your kind words and thanks for hosting!

  • laxsupermom March 29, 2011, 7:39 am

    Yum! Those look delicious! I love using veggies in my muffins. The kids love their veg, but it doesn’t hurt to throw some in the “treats,” too. Thanks for sharing.

    • Jill March 29, 2011, 9:39 am

      Hi laxsupermom,
      Thanks for your comments! I love your “musical eggs.”

  • Lyuba March 29, 2011, 8:28 am

    Oh yes yes yes!!! I will be making these Thursday for the family get together Friday!!!!
    Come see me too!
    ~your new follower!!!!

    • Jill March 29, 2011, 9:40 am

      Hi Lyuba,
      Let me know how it goes! I will visit you too!

  • Christine March 29, 2011, 12:15 pm

    Yum! I haven’t made zucchini muffins in the longest time! So good!

    My favourite way to eat zucchini is to grill it on the BBQ.

    • Jill March 29, 2011, 1:41 pm

      Hi Christine,
      Yes, grilled zucchini is great! Your almond banana pancakes look great as well!

  • Miz Helen March 29, 2011, 12:37 pm

    Hi Jill,
    These are beautiful muffins, I really like your recipe.
    Thank you for sharing and have a great day!

    • Jill March 29, 2011, 1:41 pm

      Hi Miz Helen,
      Thanks so much for your kind words!

  • Sara March 29, 2011, 1:00 pm

    Yum! I have some shredded zucchini in the freezer that I need to use up. I think I just found a great candidate! Thanks for sharing!

    • Sara March 29, 2011, 1:03 pm

      Any idea how many cups of julienned zucchini you use for these?

      • Jill March 29, 2011, 1:43 pm

        Hi Sara,
        Maybe if you weigh the zucchini… if you have 2.5 – 3 pounds you could half my recipe…please let me know how it goes. You avocado boats are a great idea!

  • Traci @ Ordinary Inspirations March 29, 2011, 1:42 pm

    These look scrumptious! Thank you.

    Here’s my recipe:


    • Jill March 29, 2011, 1:44 pm

      Hi Traci,
      Thanks! Your eggs look great!

  • Kankana March 29, 2011, 2:54 pm

    WOW .. amazing concept.. I love Zucchini but never thought of it as muffins! 🙂 Thanks for linking it with Hearth and Soul Hop!

    • Jill March 29, 2011, 3:04 pm

      Hi Kankana,
      You are welcome!

  • Liberty March 29, 2011, 5:42 pm

    looks great – I’ve got some grated in the freezer – this looks like a great way to use that up!

    • Jill March 29, 2011, 6:48 pm

      Hi Liberty,
      Have fun!

  • Tina @ MOMS CRAZY COOKING March 29, 2011, 7:32 pm

    Thanks so much for coming back and linking up to THIS WEEK’S CRAVINGS.

    We would like to invite you back next Monday for a new theme “Husband’s Cook”; so if you have a post already or want to get your significant other in the kitchen this week, next week’s linky party is gonna be loads of fun, I know I can’t WAIT to see what my “non-cooking husband is gonna make”!

    • Jill March 29, 2011, 8:48 pm

      Hi Tina,
      Thanks. I think I will!

  • angie March 29, 2011, 9:52 pm

    my mom would love this recipe she prides herself on zucchini recipes

    • Jill March 29, 2011, 10:28 pm

      Hi Angie,
      Please send it to her! Thanks!

  • April @ The 21st Century Housewife March 30, 2011, 12:45 pm

    What a lovely, healthy and delicious recipe. Zucchini are so versatile – I love them in baking. Your video was really good too! Thank you for sharing this post with the Hearth and Soul Blog Hop.

    • Jill March 30, 2011, 1:50 pm

      Hi April,
      Thank you for your kind words. I visited your blog — how nice!

  • yvette March 30, 2011, 5:50 pm

    Hi, Zucchini’s are always delcious anyway cooked, and I often include them in cakes and muffins. These look delicious and would be lovely and moist! yvette@twistedvines

    • Jill March 30, 2011, 6:35 pm

      Hi Yvette,
      Thanks you for your kind words!

  • Jennifer March 30, 2011, 7:33 pm

    Hi, following from What’s Cooking Wednesday. Stop by and say hi if you get a chance!

    • Jill March 30, 2011, 7:46 pm

      HI Jennifer,
      Nice site!

  • Miz Helen March 31, 2011, 8:51 am

    Hi Jill,
    Your muffins look awesome, I really like the addition of vegetables in any muffin. Your video is great! Thank you for sharing with Full Plate Thursday and hope to see you next week!

    • Jill March 31, 2011, 11:34 am

      Hi Miz Helen,
      Thank you! I will see you next week!

  • Wendy @ Celiacs in the House March 31, 2011, 9:46 am

    I’ve just started using coconut flour and I’ll have to keep your recipe in mind this summer when the garden is overflowing.

    • Jill March 31, 2011, 11:51 am

      Hi Wendy,
      I have a lot of recipes with coconut flour, as people on SCD or GAPS do not use grains at all. Your site is very nice and your tuna salad looks awesome! I will have to try it!

  • cheerful March 31, 2011, 10:12 pm

    looks great! sounds delicious and thanks for sharing your recipe, love to try it one day! PinayMum – Mommy’s Life Around…wishing you a great Friday!

    • Jill April 1, 2011, 5:41 am

      Hi Cheerful,
      Thanks for your kind works! I hope you like them.

  • MommyLES April 1, 2011, 8:56 am

    thanks for the recipe i will try this


    • Jill April 1, 2011, 5:32 pm

      Hi Mommy,
      I hope you like it!

  • Lyza April 1, 2011, 10:06 am
    • Jill April 1, 2011, 5:31 pm

      Hi Lyza,
      I like your recipe with liver!

  • amy April 2, 2011, 4:13 am

    wow, what a lovely combination of flavor.

    I’m hosting a wonderful tea sampler GIVEAWAY! Come check it out when you have time.


  • hellaD April 5, 2011, 3:56 am

    Nice, great recipe, this was one of the recipes that got us through the first stages of the GAPS diet, so simple and delicious, but we couldn’t eat coconut at the time and used a recipe with almond flour. Thanks for sharing with Grain-Free Tuesdays!

    • Jill April 5, 2011, 12:14 pm

      Hi HellaD,
      Thanks for hosting. There are many great recipes on your carnival!

  • Joseph April 6, 2011, 12:21 am

    Made them last night. Absolutely delish. Btw, I did them with the seeds, it makes so much!! You can probably cut the recipe in half and still make 24 muffins.

    On another note, something that really takes this recipe to the next level is melting some mild cheddar cheese on each muffin right at the end of the 40 minutes of cooking.

  • denise August 17, 2011, 8:39 am

    I love zucchini! I will have to try this!

    Stop by and link up at What’s Cooking Wednesday!

  • homemade herbal remedies February 7, 2012, 12:22 pm

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  • Rachel July 21, 2015, 11:54 pm

    We usually make zucchini breads with our garden surplus, but these healthy little muffins are a great idea. We’ll give them a try!

  • Bernadette July 10, 2016, 2:43 pm

    I would like to know the nutritional information for these muffins. I made them and need to keep track of calories, fat, protein and carbs for journal. I added more spices and a little almond flour and they are great! Thank you for the video. It helps to see someone go through the process.
    Thank you!