Gluten Free Naturally Sweetened Cinnamon Apple Muffins

Homemade grab and go snacks have been my favorite thing to meal prep. I love a snack loaded with nutrient dense ingredients, are naturally sweetened, and are super easy to make. This gluten free cinnamon apple muffin gives you sustained energy from oats and is naturally sweetened with just bananas and dates.

Jump to recipe

The main ingredients in this recipe are oats and fruit. The prep work begins with a food processor to make oat flour, mixing the dry ingredients, and shredding the apples. If you don’t have a food processor you can just use a blender to make the oat flour and a box grater to shred the apples.

After transferring all the dry ingredients to a bowl, simply add the wet ingredients, and bake. This batter comes together in less than 30 minutes. Using pantry staple items, this recipe is great for fall baking when apples are abundant. Plus it’s a great way to get rid of over ripe bananas!

This recipe has no added sugar. No honey, syrup, or any other sugar substitute. The sweetness really comes from the juice of the shredded apple, using very over ripe bananas, and adding in some chopped up dates. I find this recipe to be perfectly sweet as is, but feel free to add some maple syrup or honey if you prefer your muffins on the sweeter side.

This recipe contains affiliate links which means I make a small commission at no additional cost to you.


Dates are not only delicious, but super nutritious. Naturally sweet, making them nature’s candy. Loaded with fiber and antioxidants. Full of vitamins such as potassium and magnesium making them excellent for your brain . Like giant raisins, Dates are often sold with or without pits. I tend to buy the ones with pits and just remove them then chop or blend when adding to a recipe. Dates are so incredibly sweet, I love having them in the pantry and “sneaking” one at night as a late night treat. Check out my date ball energy bite recipe.


Oat flour, made by blending quick or rolled oats in a food processor or blender, is gluten-free and packed with protein, healthy fats, fiber, and antioxidants. It keeps you fuller for longer and is a heart-healthy, affordable, and easily accessible alternative to purchasing pre-made oat flour. Save money and make your own oat flour by simply blending raw oats.


Flaxseed is an excellent pantry staple. Jam packed with omega 3 fatty acids, loaded with vitamins such as magnesium, zinc, and iron, just to name a few. Rich in fiber, may stabilize blood sugar levels and promote blood sugar control. Flaxseed is super versatile. Add to your yogurt, smoothies, or granola. Need an egg in a recipe ? Use flax instead! Great in pancakes, meatloaf, or even meatballs.

Chia seeds

Chia seeds are a versatile and nutritious addition to your pantry. They are packed with antioxidants, vitamins, calcium, magnesium, iron, fiber, and omega-3 fatty acids. These tiny seeds are easy to incorporate into any meal, whether it’s a salad, granola, meat loaf, yogurt, or smoothie. With a neutral flavor, they provide texture without overpowering other flavors.

Hemp hearts

Hemp hearts are a highly nutritious pantry staple to keep on hand, along with chia seeds and flaxseeds. They are rich in protein, vitamins, and omega-3 and 6 fatty acids, making them great for both heart and brain health. They have a neutral taste and a delicious texture, making them an easy addition to meals like yogurt, granola, meatballs, or as a sprinkle on salads.

Why use a food processor

This recipe could easily be made by hand or a simple blender but I love using my food processor for many reasons. Firstly, making oat flour is as simple as throwing oats in the food processor and pulsing a few times to make homemade oat flour but you could always buy oat flour instead. However, This recipe can easily be made in a blender if that’s all you have. Additionally, since the food processor is already out, I’ll switch my attachments to the grater attachment and shred my apples. But your welcome to use a box grater if that’s more your speed. Be sure to grate the apples over a bowl so you catch all the delicious apple juice that makes these muffins super moist and sweet.

Which Apple to use

For this recipe I used honey crisp. I found them to be the juiciest and sweetest. Considering there’s no added processed sugars in these muffins, I really enjoyed using honey crisp. Feel free to use any other sweet apple such as a Granny Smith. If you decide to use not as sweet of an apple such as Macintosh, I’d recommend adding m a little sweetener to the recipe such as 1/4 cup of honey or maple syrup.


I love to use raw milk in my kitchen. Whether it’s drinking a straight glass of milk or baking with it, I find raw milk to be sweeter and more delicious. But use any milk you prefer. I have used dairy free options and the muffins come out delicious either way. My personal favorites are macadamia milk and oat milk. Dehydrated milk is also a great option if that’s what you have.

Now let’s jump into the recipe

How to make

Starting with your food processor or blender, add your dry ingredients. Oats, baking soda, cinnamon, salt, flaxseed, hemp hearts, and chia seeds. Pulse until oats become a flour consistency.

Transfer dry ingredients to a large mixing bowl

Next, switch your blade on your food processor to the shredding attachment

Shred two apples

To the mixing bowl, now add your wet ingredients. Eggs, milk, melted coconut oil and vanilla

Fold in your shredded apples

Next add in two peeled over ripe bananas

Use your whisk to mash them

Then add in your chopped up dates

Stir until fully combined

Prep your muffins tins and fill then 3/4 of the way. I used reusable silicon muffin liners but feel free to use disposable ones.

Bake at 350 for about 20 minutes. Remove from oven, cool, and enjoy.

These are the perfect grab and go snack and great for meal prepping. Leave on your counter for a couple days or in your fridge for a week. I hope your family loves them just as much as we do!

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