Morning Glory Muffins (AIP/PAleo/Sugar Free)|Lichen Paleo, Loving AIP

Morning Glory Muffins (AIP/Paleo/Sugar Free)

We’re getting back into the groove of things after spring break last week. We had a great week together, ice fishing, sleepover at Nana and Grandpa’s, swimming, playing with friends, and baking with Mom! Kids were happy with their week together, and this Mama was pooped out by the end. Man oh man all three kids keep me busy!  But really, I wouldn’t want it any other way.
I’ve  been experimenting with a muffin recipe that is only sweetened with veggies and fruit. Ever since I tried this pear and parsnip teacake by Healing Family Eats, I knew I had to try some more baking with parsnip. I mean, it’s kind of genius.  Parsnip is the perfect addition to sugar free baking. The parsnip adds just the right amount of sweetness in these muffins, without overpowering the taste.
I didn’t realize how much I was missing muffins until I made these. I used to make, and eat, gluten-free muffins often. They were my go-to treat and snack. Hubby tasted these and commented that they’re better than the dry gluten-free muffins I used to make. I didn’t know whether to take it as a compliment or an insult, but I’ll go with compliment.
I brought some of these on our ice fishing trip last week, perfect on-the-go snack, something I’m always looking for on AIP!

Morning Glory Muffins (AIP/PAleo/Sugar Free)|Lichen Paleo, Loving AIP

Yield: 10 muffins

Morning Glory Muffins (AIP/Paleo/Sugar Free)

Prep Time:
10 minutes
Cook Time:
50 minutes
Additional Time:
10 minutes
Total Time:
1 hour 10 minutes


Dry ingredients

Veggie and Fruit

  • 1/2 cup grated carrot
  • 1/2 cup packed finely grated parsnip
  • 1 apple, chopped (approx 1/2 cup)
  • 1/3 cup cup raisins


    1. Preheat oven to 375
    2. Add plantains, vanilla, acv, coconut oil, and pumpkin purée to a high powered blender. Purée until smooth.
    3. Make the gelatin eggs, then add to blender and mix.
    4. Whisk together dry ingredients.
    5. Add wet ingredients to dry ingredients and mix until combined.
    6. Mix in carrot, parsnip, apple, and raisins.
    7. Separate batter into ten greased muffin cups. I grease mine with coconut oil.
    8. Bake for 50 minutes.
    9. Allow to cool completely before removing from pan.
    10. Enjoy!

Morning Glory Muffins (AIP/PAleo/Sugar Free)|Lichen Paleo, Loving AIP

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  1. I can’t eat bananas or plantain – is there a way to sub this out in this recipe?

    • Hi Cristina! I’ve only made these with plantain so I’m not sure if anything else will give a similar result. However, if I were to try something, I would try cassava flour but I can’t guarantee it would work! Please let me know if you find something that does.

    • Parsnips?

    • I’m the same and made it without plantains and it turned out excellent!

    • I subbed parsnips for the plantains. I also used parsnips when the recipe later calls for parsnips (although next time I may try shredded zucchini there instead). It worked for me! Other notes due to my intolerances: I subbed avocado oil for coconut oil, cassava flour for coconut flour, omitted the vanilla and raisins. I like my version!

    • Update: I thought I had used cassava flour last time but I had not, because this time I had and the muffins were very different (still edible but not as good). I may try increasing the cassava flour next time as I know how drying coconut flour is.

  2. Can these go lower carbs with a different flour?

    • Hi Berneda!
      I really haven’t experimented with creating a low carb version of these muffins. Please report back if you do!

  3. Hi Rebecca!

    I just wanted to let you know that I’ve included this recipe in my roundup of 150 Paleo breakfast recipes (including egg-free, AIP-friendly, and low-FODMAP options).

    Check it out!

    Thanks for providing such beautiful recipes for our community. If you feel inclined to share the post with your audience, I would so appreciate the exposure! πŸ™‚

    Hannah Campbell
    Whole Food, Whole You

  4. This is brilliant! Thank you for creating and sharing all of these amazing recipes. So so grateful to have found your blog! As for these muffins, how long do they typically last, and any suggestions on serving size?

    • Awe Thank you so much Sara, that made my day πŸ™‚ I try to keep my serving size to one or two muffins. As for how long they last, I’d say a week or so in the fridge, but I usually store them in the freezer so I know they will last awhile (at least a few months), and I just reheat when I want to enjoy a muffin. Hope this helps!

  5. Love these muffins! I’m new to AIP and these are a life saver. Grab and go foods that aren’t veggies and leftover meat are crux to being able to stay on the plan. Thanks for sharing the recipe and for having such a lovey blog. Next will you invent an AIP muffin/bread/bar recipe that takes a little less prep time. These suckers take me about an hour to prepare.

    • So happy to hear you enjoy the muffins, Sara! They are time consuming, aren’t they? I like to prepare all ingredients ahead of time (mise en place) before mixing, it feels like it saves time! I also will often make two batches of these at a time and then freeze. This way I can enjoy them longer but will have only made them once! But yes, less time consuming, grab and go snacks will be coming πŸ™‚

  6. Loved these muffins! Thanks so much for sharing.

  7. Overjoyed by how fantastic these are! Today I’m battling a migraine and wanted something comforting and carb-y.

    I subbed sweet potato for the pumpkin, and left out the vanilla and cinnamon because I have balsam of Peru allergy. They were still very good! Thanks very much!

  8. Joanna Lawrence

    Hi Rebecca, I just made my third batch of these muffins today. I’ve been AIP for just over a month and eat two of these for breakfast with half an avocado, three strips of bacon, and half a grapefruit. They’ve been really great to transition from a high-carb breakfast. Maybe I’ll graduate to a breakfast with more veggies soon.
    They do take a while to make, so I’ve made a double batch each time for the past three weeks.
    Thanks for a great recipe!

    • I’m SO glad the muffins are helping you with the transition. πŸ˜€ Thank you SO much for letting me know!

  9. hi, mine have been in the oven for 50 minutes and are still raw underneath. I’ve put them back in on a pizza pan that has holes in it so the hot air can circulate better and I’ve put it down to about 150 degrees celisius so the top doesn’t burn any more. They also didn’t rise. I was confused with the baking soda as usually it’s a combo of baking soda + salt which helps things rise. I used baking powder as that’s what I had. I’m hoping that taste is good but they look nothing like yours sadly. Any advice?

    • Hi Erin,

      I included apple cider vinegar in this recipe, which is what reacts with the baking soda to help them rise. They definitely won’t rise like regular gluten muffins but they should have at least rose a bit and cooked through. My guess is it had something to do with the plantains. Make sure the plantains you use are green (have not ripened). Hope this helps!

  10. I made a batch of these and froze them. I’m into my fifth week of Paleo AIP and this is my FAVOURITE recipe thus far!

  11. Sherry Duquet

    These muffins are so divine I am currently obsessed with them and have already made them twice. Thank you for the delish recipe.

  12. These came out perfect! It’s the 2nd recipe I use and succeed from your website. I think you’re on to something lol. Thanks from a fellow northern girl!

  13. I have made these muffins three times and finally got them right. The first time I left the raisins out by mistake. They are certainly a labor of love but help me feel satisfied on the AIP diet. I also added 2 tablespoons of coconut sugar for sweetness. Thank you for sharing!

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