Low Histamine Cassava Flour Blueberry Muffin

Easy Low Histamine Blender Blueberry Muffins

This is the recipe I made last Sunday for brunch. These muffins are always a hit! I hope you like them too. I designed this recipe to be made in the blender to make it easier and faster. Muffins go fast around my house. So I actually use 2 blender jars and make 2 batches at a time. And they freeze really well.

I only use Otto’s brand cassava flour* in my cooking. I’ve tried other brands and reacted to all of them. Cassava is in the rubber plant family. Bananas and latex come from the same family. So if you have allergies to latex or bananas (besides histamines), then you may not want to use cassava. Or at least test a tiny amount first to make sure you don’t react. If Cassava bothers you, some people have made this recipe with white rice flour with decent results. Just remember that white rice flour isn’t as low lectin as cassava.

For the blueberries, I like using the frozen wild blueberries from Whole Foods. You can also use fresh blueberries. Either one works well with cassava flour. If you sub rice flour, the large blueberries will drift to the bottom of the pan.

Many recipes like this call for applesauce. I like to just throw the apples straight into the blender. That way it is much lower histamine than jarred applesauce. I leave the skins on for added nutrition and fiber. It doesn’t affect the texture of the muffins at all. I use green apples because they are lower in naturally occurring sugars. But you can use any apples here. Other types of apples will give this a sweeter flavor.

I have trouble with eating 2 or more eggs at a time. But I seem to be ok if it is a small amount in a recipe like this. Others do great with eggs. But if you can’t do any eggs at all don’t worry! Flax eggs work just fine. If you haven’t made flax eggs before, it is super easy. See the bottom of the recipe. The flax makes a gel that thickens the batter like real eggs. It won’t rise quite as much. But it will still taste great.

Raw vanilla bean powder tends to be much lower histamine than vanilla extract. This is a little pricey. But if you store it in the fridge it lasts a long time. Make sure it is just raw ground vanilla beans. The powder shouldn’t be white – that means it has been highly processed.

It can be really hard to find coconut milk without thickeners. These thickeners like xanthum gum can cause mast cell issues and histamine problems. Fortunately, Native Forest Simple makes a 100% coconut milk. That works great for this muffin recipe.

So whip up a batch…or 2…or 3 of these muffins. Even your gluten loving friends might really enjoy these!

Easy Low Histamine Blender Blueberry Muffins

Makes 12 large muffins or 16 small muffins



  1. Preheat oven to 325º F.
  2. Grease muffin tin well with ghee or coconut oil. Or use unbleached paper baking cups*.
  3. Chop apples into large chunks. Add to Blender. Pour in coconut milk. Add eggs, softened ghee, vanilla powder, monk fruit extract, stevia and salt to the blender.
  4. Blend on high until smooth.
  5. Add cassava and baking soda to blender. Blend on low just until smooth.
  6. If using fresh blueberries, wash and dry. Fresh blueberries will give a prettier presentation. Frozen blueberries are fine too but will color the batter blue.
  7. Spoon batter into a bowl and gently fold in blueberries.
  8. Fill muffin cups evenly.
  9. Bake 25-35 minutes until a toothpick comes out clean. Time depends on your oven and how full the muffin tins are.
  10. Cool 5 minutes. Use a sharp knife to gently release the edges of the muffins from the pan. Then transfer to a backing rack to cool completely. Or if using baking cups, transfer muffins in baking cups to cooling rack. Allow to cool completely before removing baking cups.
  11. Freeze leftovers.

***How to make Flax Eggs:

  1. Mix 3 T ground organic flaxseed meal with scant ½ cup water.
  2. Let sit for 5 minutes.**1 T of flax mixture equals 1 egg.

Use in place of eggs for baking. You won’t get as much rise as eggs. But the flax eggs do help hold everything together.

More Low Histamine Dessert Recipes

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  1. Naomi

    This looks great! I was recently advised to avoid rice products and began to seriously wonder how I’d manage. You sent me this recipe just at the right time! Thanks, Beth!

  2. Karina

    Can u try other fruits in the muffin or even carrot ?

  3. Victoria

    how much applesauce would be the equivalent of blenderizing 2 small or 1 large apple? I would like to use grated carrots, grated zucchini or mashed pumpkin for variety.

  4. Lisa

    Is the recipe on the this page for Flax Eggs equal to one egg or the 3 eggs, as called for in the main recipe? I’m assuming it’s making 3 but want to make sure.

    1. Suz, Mast Cell 360 Team

      Hi Lisa,
      Yes, the flax egg proportions listed on the blog post = 3 eggs

  5. Brenda

    my mini muffins have just come out of the oven – they are delicious – I followed the recipe verbatim!

    1. Suz, Mast Cell 360 Team

      Yay! So glad to hear this Brenda! Thanks for letting us know!

  6. cara

    Can you substitute applesauce for the apple? If so, how much?


    1. Suz, Mast Cell 360 Team

      Hi Cara,

      I’m really not sure about this. This was what I could find on the web: Spoon applesauce into the measuring cup. Spoon in enough so that it is roughly at the 3-oz. mark. Gently shake the measuring cup to level the sauce. Adjust the amount of applesauce by spooning more in or out until it is exactly at 3 oz. This is one apple’s worth of sauce. If you try it and have success, please let us know!

  7. Donna

    I am allergic to apples. Can I replace with coconut sugar? If so, how much?

    1. Suz, Mast Cell 360 Team

      Hi Donna,
      We’ve never tried to do that, so not sure. If you find that it works, please let us know!

  8. Maria

    There is another brand of coconut milk with no additives. Organic Coconut Milk by Natural Values.

  9. Erica

    They are yummy, more on mushy side. I used pears instead of apples and only 1tb of coconut sugar.

  10. Kim

    Thanks so very much for this fun recipe. First time I made it, I thought “blender “ was meaning a mixer so I just used a hand held mixer in a mixing bowl. The batter was kind of runny but the end result tasted great to me ! Finally the light bulb went on and since I don’t have a blender, a food processor worked out nicely. The batter was light and fluffy, not drippy and my second batch is almost done. Eating low histamine has been a life changer. Also they are really good after chilling in the fridge. I pray God’s Best to you always.!

    1. Suz, Mast Cell 360 Team

      Hi Kim,
      Thanks for letting us know your experience. I’m glad it ultimately worked out!


  11. Tina

    Cassava flour was recently tested and reported in Susan Owen’s Low oxalate group and is VERY HIGH oxalate. 🙁


    Hi Maria! I made this today and for some reason they came out really mushy! The tops were nice and crisp but the inside almost seemed underdone! 🙁 Is it possible it was because of the fresh blueberries? Maybe there was too much moisture? It almost seemed like the ghee didn’t mix in well even though the batter looked okay to me. I just spooned the ghee out of the jar container. My first time using it but it was soft so I figured it was fine. Any suggestions would be apprecaited it. The taste of them is good and I really want this to work! lol

    1. Suz, Mast Cell 360 Team

      Hi Jessica,
      It’s hard to say as with baking there are so many factors, including the oven itself. If anyone here has tips to share, that would be great. Beth has made these with success. I do tend to find that with cassava flour, baked goods don’t have quite the same consistency that they would with wheat flour. I’ve also found that smaller and or thinner is the way to go. For example, I made the cranberry crumble and used the wrong size pan. So it was too thick and needed to cook waaaaaay longer. Also I have a gas oven so that isn’t quite as consistent as an electric oven. I hope others who have tried will be able to give you their tips, too!

  13. Christine Rushton

    Hello, I made this recipe this morning and the batter was very runny. They came out looking absolutely beautiful and then they flopped because they were not cooked on the inside. I had them baking for 35 minutes. I feel like another cup of flour would have been better. Any suggestions?

    1. Suz, Mast Cell 360 Team

      Hi Christine,
      We haven’t had that experience, but climate and location can make a difference in cooking. So can the oven. You can experiment with adding a little bit of flour at a time for a very runny batter. I probably wouldn’t start at a whole cup. Try a tablespoon at at time until you reach the desired consistency. I can tell you from my own experience cooking, that with a gas oven, I have to cook everything on the longer end of the time frame and then sometimes even more still. I also recommend that when someone is experimenting with a recipe, they half the recipe while they are testing out changes. That way you won’t be wasting as much if it doesn’t turn out. We’d love to hear back from you with your experience if you do try again with more flour. It might help someone else out who is facing the same issue.

      Best regards,
      Suz, MC360

  14. Misty Nuthals

    Hello! I used flax eggs instead of eggs and frozen wild blueberries. My batter was nice and thick. I baked for 35 minutes

      1. alice.goodale

        Hi Beth,
        Just popped these in the oven but very concerned just don’t look right and I don’t know why. Almost solid mixture by the time I was trying to fold the blueberries in. I made the flax eggs and I used cassava flour. I am an experienced baker so rather frustrated! Help!xx

        1. Suz, Mast Cell 360 Team

          Hi Alice,
          We haven’t experienced this, so I’m not sure what happened for you. My only guess would be that it needed more moisture. I have had an issue with cassava flour where I need to add more water to either get it to roll out into a sheet or to get it to form a dough that isn’t crumbly. Curious how they turned out. If you could let us know, we would appreciate the feedback. We may need to go back and revisit the recipe to see if we can make anything clearer or if something needs to be adjusted.

  15. I have an allergy to coconut. Could I use another nut milk for the muffins? Just wondering if it would come out the same.

    I have an allergy to coconut. Could I use another nut milk for the muffins? Just wondering if it would come out the same.

    1. Suz, Mast Cell 360 Team

      We’ve only tried it with coconut milk, so we can’t say for sure, but I think another type of milk would work just as well. If you experiment, please come back and let us know! You can always make half a recipe to see if it will work, that way you won’t have wasted ingredients if it doesn’t turn out quite right. Best of luck!

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