Nut-Free Paleo Baked Goods

Nut Free Chocolate Chip Muffins

​A friend of mine recently asked me to make a nut-free version of my chocolate chip muffins. She said she likes my almond flour ones but she needs snacks that she can send to school with her kids, and snacks taken to school can’t contain nuts.
 
While I make a number of items that are nut-free, I discovered when I went through my recipes that all my muffins are made with almond flour and small amounts of other flours such as tapioca, arrowroot and coconut.

​My favorite snack is one that is high in protein, healthy fat and fiber yet low in carbs, and it’s hard to beat a muffin made with almond flour. Almond flour, which is really just finely ground almonds, also has a low glycemic index, which means it slowly releases sugar into your bloodstream. This provides a sustained source of energy that keeps you feeling full for much longer than most snacks. 
 
For my nut-free chocolate chip muffins I chose coconut flour along with a small amount of tapioca flour for a fluffier texture. Although coconut flour doesn’t have the same nutrient content as almond flour, it is still healthy and a good option for someone who needs to avoid nuts. Muffins made with coconut flour have about 40% fewer calories than those made with almond flour, but about half the protein and carbs, and about a third less fat and fiber. 
 
Before going on the Paleo Diet, I use to grab a bag of Peanut M&Ms to put in my purse for a snack, but now I put a muffin in a small container instead. Much healthier!