Easy Gluten Free “Muffin Tin” Recipes for Families

When I started this blog, I had no intention of posting recipes, as there are a ton of awesome websites and blogs with gluten free recipes already in existence.  However, as a working mom who prepares gluten free meals regularly for a family of 6, I have adopted a ton of super easy, family friendly foods over the past few years. One common theme is that all of these recipes involve making foods in a muffin tin.  For some reason, my kids seem to really like this!  All six recipes are gluten free and soy free, and some are Paleo and/or dairy free (or can be modified to be so).  If you’d like, you can skip the cooking spray and use olive oil to grease the tins instead. Okay, here are your recipes…

1. Zucchini Bites (recipe adapted from The Naptime Chef)

Ingredients: 1 cup grated zucchini, 1 egg, 1/4 yellow onion (diced), 1/4 cup cheese (we usually use parmesan), 1/4 cup GF bread crumbs, salt and pepper

Directions:  1. Preheat oven to 400F.  Spray a standard muffin tin or mini muffin tin with cooking spray and set aside.  2. Squeeze out grated zucchini between paper towels so it is dry.  3. Mix egg, onion, cheese, bread crumbs, zucchini, and salt and pepper (use as much as you’d like) in a bowl.   4.  Using a spoon or cookie scoop, fill the muffin cups to the top.   5. Bake for 15-18 minutes, or until the tops are browned and set.

**Makes 12 mini muffins or 6 regular sized muffins.  We have doubled and even tripled the recipe many times without a problem!


2. Pizza Frittatas (I have had this recipe for so long that I cannot recollect its origin):

Ingredients: 1 cup chopped mushrooms, 1 chopped bell pepper, pepperoni slices, 10 large eggs, 1 cup shredded mozzarella cheese, 1 tsp salt

Directions:  1. Preheat oven to 350F.   2. Saute the mushrooms and bell pepper.   3. Spray muffin tin with cooking spray and divide sauteed veggies evenly into each cup.    4.  Line inside of each cup with 4-5 slices of pepperoni.  5.  Whisk eggs and salt together.  Pour eggs evenly into each muffin cup.   6. Top each with mozzarella cheese.     7. Bake for 15 minutes, or until eggs are set and puffy.

**You can tightly wrap the individual frittatas and freeze.  Microwave in 15 sec increments until heated through.  You can prepare as a Paleo dish if mozzarella cheese is omitted.


3. Easy Cheesy Bread (modified from a recipe on www.simplyrecipes.com):

Ingredients: 1 egg, 1/3 cup olive oil, 2/3 cup milk, 1-1/2 cups tapioca flour, 1/2 cup grated cheese of your choice, 1 tsp salt

Directions: 1. Preheat oven to 400F.   2. Put all ingredients into a blender and pulse until smooth.  You may need to use a spatula to scrape down the sides of the blender halfway through.  3. Pour into a greased muffin tin.    4. Bake for 15-20 minutes until puffy and just lightly browned.


4. Meatloaf Delight (modified from a new recipe called “Meatloaf in a Muffin Tin” on Dana’s website, www.celiackiddo.wordpress.com):

Ingredients: 1-1/2 lbs lean ground sirloin, 2 garlic cloves (minced), 1tsp salt, 1/2 tsp pepper, 1 cup GF bread crumbs, 1 egg

Directions: 1. Preheat oven to 450F.     2. Grease a standard sized muffin tin.     3. Combine sirloin, egg, garlic, salt, pepper, and bread crumbs in a large bowl with your hands.     4. Divide equally into muffin cups, either using an ice cream scoop or rolling into balls and pressing into cups.    5. Bake for 20 minutes, making sure to cut into one to make sure it is cooked through before serving.

**if you check out Dana’s website (see above) she has a recipe for a ketchup glaze to put on the top before cooking.  We opted to give our kids ketchup on the side.  We just made this recipe for the first time last week. My oldest gave it a score of an 11 on a scale of 1 to 10, and my 2nd coined it “Meatloaf Delight” because he loved it so much.


5. Salmon Cakes (adapted from a recipe on www.runnersworld.com):

Ingredients: Two 6 oz cans of salmon, 2 eggs, 1/2 cup GF bread crumbs, 1/3 cup milk (can use non-dairy milk), 1 shredded zucchini, 2 tsp curry powder (okay to omit curry if you don’t have it)

Directions: 1 Preheat oven to 350F.    2. Combine all ingredients in a large bowl.    3. Stuff into 8 to 12 standard sized muffin cups (we have had enough for 12).    4. Bake for 25 minutes.

**can be served with an avocado sauce as well (combine 1 avocado, 1/2 cup plain yogurt, juice of 1 lime, and 1/4 tsp salt in a food processor).


6. Banana Chocolate Chip Muffins (also via www.celiackiddo.wordpress.com):

Ingredients: 3 ripe bananas, 1/2 cup coconut milk, 2 tbsp apple cider vinegar, 1 tsp GF vanilla extract, 1-1/2 cups GF all purpose flour (I am pretty sure you can substitute almond flour but we have not tried this yet), 1/2 cup light brown sugar, 1 tsp baking soda, 1-1/2 tsp cinnamon, 1/2 tsp salt, 1/2 cup mini chocolate chips (we use the Enjoy Life brand)

Directions: 1. Preheat oven to 350F.  Grease a standard, 12 cup muffin tin, or 2 mini muffin tins.   2. Place bananas, coconut milk, apple cider vinegar, and vanilla extract into a blender or food processor and pulse until smooth.  Scrape down sides with a spatula and blend again.    3. In a large bowl, whisk together all dry ingredients except for chocolate chips.     4. Add wet mixture to the dry mixture and mix well.     5. Fold in the chocolate chips.   6. Spoon batter into muffin tins.     7. Bake mini muffins for 10 minutes, standard sized muffins may need closer to 20 minutes (you will know they are done when a knife or toothpick inserted into the center comes out clean).


13 thoughts on “Easy Gluten Free “Muffin Tin” Recipes for Families

    1. Jess Post author

      Hi Taylor, Thanks for the feedback and for all the awesome recipes you have been sharing too! We are definitely fortunate to be doing the GF thing in this age of social networking.
      Thanks also for your piece on adrenal fatigue and celiac disease, it was fascinating and I need to read it again so I can comment on it!

  1. Dana

    I’m so honored that two of my recipes made your list! And I love how the meatloaf muffins were a hit for your family :) They are for my very picky family, too. It’s funny, I never intended to post recipes either, but now I’m up to one a week. I’ll definitely give your other ones a try!

    1. Jess Post author

      Hi Dana,
      Thanks to you for recipe sharing and providing inspiration! We were stuck in a cooking rut since Claire’s birth last year, so it has been so great to find so many excellent GF blogs (including yours) with recipes and inspiration for food prep for GF kids. Quick question…have you tried your banana chocolate chip muffins with almond flour? If so, how did they turn out. If you haven’t I am going to try and see so that it can be Paleo as well.

  2. Amanda

    Have you tried substituting zucchini or anything else (veggie-wise) for the chocolate chips in the muffins? We have a super picky eater that is GF/DF and I am trying anything that will get him to eat more than fruit, peas, and coconut yogurt! Last time I attempted muffins they were not a hit- so I needed a new recipe to try. Thanks so much for the ideas!!

    1. Jess Post author

      Hi Amanda,
      No, I have not tried to sub anything yet, but your mention of zucchini has inspired me to try. I actually just came across another zucchini muffin recipe which I was going to try so I will put it up on my Facebook page if it turns out well (I don’t like to post recipes on there until I have tried them at least once, and, as you know with GF cooking, sometimes the end result is not as anticipated!)
      I have a friend who has had some success with “hiding” healthy things in the cheesy roll recipe which I posted though, so you may want to try doing that.Is your kiddo GF/DF for Celiac/gluten issues, autism, and/or another reason?

      1. Amanda

        He is our “problem eater”. Not on the spectrum or any other diagnoses, but did have silent reflux as a baby. A local bakery had made some GF/DF muffins that he actually ate so I thought I would give it a try since it has been hard to find foods he will eat. We went GF b/c he was having problems sleeping (20 months old and has only started sleeping through the night since we cut out gluten). The nutritionist we are working with took him off dairy first and that seemed to help, but since we took out gluten he has started sleeping much better, the rash (pilaris keratosis) on his legs has improved and his stools have slightly improved their consistency. We have an officialy GI appt in March but thought we would do some investigating beforehand. My husband actually went to school with you (Ray) and had been reading your blog and came up with the idea to try removing gluten to see if our kiddos stomach issues would improve. Thanks for the food/recipe suggestions!

        1. Jess Post author

          Hi Amanda,
          I kept trying to figure out why your name seemed so familiar…now it all makes sense. I have so many great memories of Ray!
          I am so happy to hear that your son is feeling better off of gluten and I hope that his appt. with the pediatric GI goes well. I have another friend whose toddler began to sleep through the night within days of stopping gluten. I have also talked to a lot of moms whose children’s KP has improved when gluten free…
          I realize that I recommended the cheese rolls to you when your son is DF. I am sorry about that! At least you guys have him eating those 3 foods that you mentioned. Does he like sweet potatoes? Our 2nd, Tommy, was a picky eater for a long time, and we’ve found he actually likes spicy foods (chicken curry-won’t eat plain chicken, Mexican dishes, Italian sausage, etc). It sounds like you are doing all you can do.
          There is a great website called Real Sustenance which has tons of GF/DF recipes. I am also in a Facebook group for Gluten, Dairy, and Soy free families. I will add you, if you don’t mind!
          All the best to you and thanks for reading!

          1. Amanda

            Thanks so much!! He demanded and devoured our bread the other night at dinner (never ate bread before- always refused) and it was not GF, but we figured- at least he is trying a new food! So I went and bought some GF bread now for him to have. He is starting to branch out (slightly) with trying new foods in the past week. So hopefully this means that he has started to feel better internally!

  3. MLR

    Jess – love what you are doing. You mention a GF, DF, soy free face book pg. Do you have a link on home page? Our new Grandson is over 12 pounds & because mom found blood in his stool – she has gone off milk also. She just jumped right in – so proud of her. Any links would be helpful.

    1. Jess Post author

      Hi, It is nice to hear from you on here! I hope that you grandson is feeling better now that his mom stopped dairy. My oldest had a milk protein allergy when she was a newborn and we have been seeing more and more babies with this problem over the last few years. I am not sure why the rates are skyrocketing, but it must be due to something environmental. I am actually going to write about cow’s milk protein allergies on here very soon because it is such a fascinating subject. In my case I think that my daughter’s allergy was somehow linked to my undiagnosed celiac disease and gluten consumption while pregnant.
      The Facebook group is a closed group, so if you’d like, I can add you as a friend and then add you to the group (and then you’d be able to add your daughter). I am not sure that there is any other way to do it since it is not an open group.
      Thanks so much for reading and congratulations again on your new grandson!

  4. Tasneem

    I just came across this site after reading the very helpful article on probiotics in Gluten Free Living. My son would not sleep through the night for YEARS. As an infant he barely slept 2 hours at a stretch he was so “colicky.” Finally in desperation I started an elimination diet (i was breast feeding exclusively) and after cutting out dairy then wheat he finally started to sleep, but never thru the night. It took several years to figure out that he had celiac disease. Even after that it took eliminating several other foods from his diet until he stopped waking up. Just thought I would share the story in case other parents find it helpful.

    1. Jess Post author

      Hi Tasneem,
      Thanks so much of sharing your story about you experience with your son. I am sure that many moms will be helped by your comment. It is amazing that there is finally so much information out there about the possible causes of colic (food intolerances, microbial imbalances, etc). I work with the neonatal/newborn population and I am continually puzzled by why so many little babies seem to be sensitized to food proteins in utero. We see 1 and 2 day olds develop GI symptoms from their first post birth exposure to cow’s milk protein, which means than the allergic process is starting from milk proteins crossing the placenta from the moms’ to fetuses’ bloodstream. The big question is why this is happening and I’m starting to suspect that more and more pregnant women have an abnormally high increase in intestinal permeability. I hope you do not mind that I am going off on a tangent….your experience is great testimony that even tiny babies can start to show reactions to gluten that they are exposed to in breast milk (we just need some research studies to back up what we are all anecdotally seeing!)
      Anyway, it is nice to “meet” you! Please feel free to ask questions, comment, share info on here!

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