Gluten and Refined Sugar Free, Jam Filled Muffins

These muffins are a favorite in my home. They are gluten free, refined sugar free, and delicious! I love to make these early in the morning to serve with breakfast or as a fast treat to bring along when you are on the go.


You’ll need: pure maple syrup, baking powder, sea salt, jam (preferably homemade with no added sugar), cinnamon, oat flour (see simple recipe here), olive oil, milk, an egg, and optional blueberries (not pictured).image

Combine all wet ingredients (not jam) in a bowl. In a separate bowl, combine all dry ingredients.image

Combine your dry bowl with your wet bowl until just mixed.image

For the jam filled muffins, fill muffin liners half full and then spoon in some jam. Cover jam with more batter. For blueberry muffins, mix into batter a handful or so, depending on preference, of fresh (or even frozen) blueberries. Always aim to fill your muffin tins about 3/4 full.

Bake at 400 degrees for about 20 minutes. I usually make half a batch of jam filled muffins and half blueberry muffins. Can serve warm or cooled. Enjoy!

Jam Filled Muffins


  • 1 egg
  • 1/2 cup raw milk (water will work too)
  • 1/2 cup pure maple syrup
  • 1/4 cup olive oil
  • 2 teaspoons baking powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cinnamon
  • 2 cups oat flour
  • 1/2 cup jam of choice, I use raspberry (no sugar added)
  • or instead of jam, 1 cup fresh or frozen blueberries


  1. Preheat oven to 400 degrees.
  2. Combine egg, milk, maple syrup, and oil. Set aside.
  3. Combine dry ingredients.
  4. Pour dry ingredient blend into the wet ingredients. Don't over mix!
  5. Measure your muffin tins half full.
  6. Drop a spoonful of jam on top of each muffin.
  7. Add enough batter on top of muffin to cover the jam.
  8. If making blueberry muffins, omit jam and mix in your blueberries to batter.
  9. Fill muffin tins 3/4 full.
  10. Bake for 20-25 minutes.

You can find natural paper liners for your muffins here.

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