While this might look like an ordinary blueberry muffin, but it is not – it’s way more special than you think, it is a gut-friendly blueberry muffin! This recipe has been developed with keeping your gut healthy and healing from SIBO (Small Intestinal Bacterial Overgrowth). Above all, this gut-friendly blueberry muffin doesn’t taste like it’s “healthy”, it tastes delicious!!
When I was trying to clear and heal from SIBO, I searched for meals and snacks that wouldn’t irritate my gut any further. I wanted something that was easy to make and actually tasted good, but I couldn’t find one that I liked, so I created this recipe for a gut-friendly, SIBO friendly breakfast.
If you are interested in reading about my experience with SIBO, click HERE!
I go into more of the science behind the ingredients below but just in case that doesn’t interest you, skip that part and get straight to the recipe. If you are interested in how these ingredients benefit the body and help to heal the gut, then keep reading. Either way, you’ve gotta try these muffins!
Gut-Friendly and Healing Ingredients:
Almond Flour:
- Is gluten-free
- Contains Vitamin C, Iron, Riboflavin, Calcium, Potassium, and Manganese
- It contains a good amount of fiber, healthy fats and protein
- The fiber content and the fact that is it gluten-free makes almond flour a great ingredient to use for those with SIBO
Blueberries:
- Do not contain a lot of sugar
- High in fiber, which is good for a healthy digestion
- Have anti-inflammatory phytonutrients called resveratrol and pterostilbene.
- Provide a good source of Vitamins K and B6, Folate, Potassium
- Low in carbohydrates and high in water content. Plus, they are a SIBO friendly fruit
Collagen Peptides:
- Collagen Peptides contain amino acids that contribute to the development of protein as well as are important in wound repair and maintaining healthy tissue
- Contain the amino acids Glutamine and Glycine, which are both helpful in healing digestive issues like Leaky Gut and SIBO.
Flax Seeds:
- Contain a lot of good nutrients: protein, potassium, omega-3 fatty acids, and magnesium to name just a few.
- Flax seeds help where SIBO is concerned is they are full of both soluble and insoluble fiber. These fibers both aid in having a healthy digestive system. The soluble fiber slows down the rate of digestion, keeping you fuller longer so you won’t need so many snacks throughout the day. The insoluble fiber is useful in managing constipation. Being “regular” is something a lot of SIBO patients have difficulty with.
Oranges:
- One medium orange (about 154 grams) provides us with 130% RDI of Vitamin C,
- Vitamin C helps boost the immune system and plays a big role in building collagen
- High in fiber (which aids in digestion), potassium and choline
While this recipe doesn’t contain a lot of the orange, every little bit helps!
Cinnamon:
- Cinnamon as a healing ingredient has been around for thousands of years
- It has special compounds (Trans-cinnamaldehyde and p-cymene) that give it not only anti-inflammatory properties but also immune-boosting as well. When you have SIBO (or any other gut issues), your immune system is compromised.
- Plus, cinnamon is high in fiber, manganese, vitamin-k, and iron.
Ok, enough science – go make these muffins! I promise they don’t taste like they are gut-healing – they are really good, the combination of the blueberry and orange flavors taste SO yummy!!
Are you looking for more gut-friendly healthy snacks? Try these:
Easy No-Bake Delicious Golden Milk Anti-Inflammatory Turmeric Energy Bites
Gut-Friendly, Gluten-Free Blueberry Muffins Made with Collagen
- Prep Time: 20 minutes
- Cook Time: 18-20 minutes
- Total Time: 38-40 minutes
- Yield: 6 muffins 1x
- Category: Breakfast, Brunch, Snack
Description
The gut-friendly muffins are delicious, gluten-free and made with collagen. They are great as a quick breakfast or a snack.
Ingredients
Dry Ingredients:
1 cup organic almond flour
1/4 cup ground organic flax seed (also called flax meal)
1/4 cup quality collagen peptides (I used Vital Proteins, they have a variety of collagen)
1 teaspoon ground Ceylon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon Himalayan or sea salt
Wet Ingredients:
3 large organic pasture-raised large eggs, at room temperature
1 teaspoon vanilla extract
1 teaspoon orange extract
1 teaspoon orange zest
1 1/2 Tablespoons freshly squeezed organic orange juice
1 1/2 Tablespoons organic coconut oil. melted and cooled
1 Tablespoon organic maple syrup or honey (if you tolerate it)
1 cup fresh or frozen organic blueberries ( I used frozen organic wild blueberries)
Instructions
1.) Preheat your oven to 350°. Place cupcake liners in six of the muffin holes (or grease six muffin holes very well) and set aside.
2.) Add all of the dry ingredients into a medium or large bowl and whisk to incorporate and to break up and lumps and set aside.
3.) In a smaller bowl, add the wet ingredients EXCEPT for the blueberries (you will add those later), whisking to combine.
4.) Using a large spoon, add the wet ingredients into the dry ones and stir to incorporate the wet and the dry ingredients.
5.) Gently fold in the blueberries. Some will break up in the process turning your batter a little blue, that is just fine and expected.
6.) Spoon the batter equally into the six cupcake liners. It is a good idea to pour a little bit of water into the empty holes to make sure you don’t burn your muffin pan.
7.) Place the muffin pan on the middle rack in your preheated oven and bake for 18-20 minutes. You can test to see if they are done by inserting a clean toothpick into one muffin, if it comes out clean they are done. If there are a lot of crumbs stuck to the toothpick, place it back in the oven for 1 – 2 minutes and test again.
8.) Once the muffins are done, allow them to cool in the pan for about 10 minutes and then take them out to finish cooling on a cooling rack.
9.) Eat these with your favorite nut butter or just by themselves and enjoy!
