Breakfast, Snack

Pina Colada Muffins (gluten free, sugar free, vegan)


These nutrient rich muffins are made with pineapple, coconut, banana, and whole oats. *Rum not included, but not excluded either, so go ahead, wash these down with an ice cold glass of rum! Land-ho! Argh!

They are oil free, sugar free, gluten free, dairy free, egg free. 

I make these for my one year old as a healthy snack, but my hubby kept eating them. Who am I kidding, I ate three in a row! Our daughter loves them and keeps signing “more, eat” whenever I make them for her. 

Pina Colada Muffins (nutrient dense, sugar free, oil free, egg free, dairy free, gluten free)

Makes: 12 muffins

Cook Time: 25-35 minutes


  • 1.5 cups oat flour
  • 1/2 cup whole rolled oats
  • 1/2 cup unsweetened coconut flakes
  • 1 Tbs baking powder
  • 1/2 tsp baking soda
  • 2 flax eggs (2 Tbs ground flaxseed & 6 Tbs water mix, set aside for five minutes until gelled)
  • 1 cup ripe bananas, pureed (about 3 bananas)
  • 1/2 cup diced pineapple
  • 1/4 cup date paste (about 8 medjool dates, soaked in water, pitted and blended with water) or other liquid sweetener like maple syrup


  1. Preheat oven to 350°F
  2. Combine dry ingredients in a large mixing bowl
  3. Puree bananas and water soaked and pitted dates (8 medjool dates)
  4. Combine wet ingredients in a medium mixing bowl
  5. Combine wet to dry
  6. Scoop into muffin tin with liners
  7. Sprinkle unsweetened coconut flakes on top of muffins
  8. Bake 25 to 35 minutes.
  9. Freeze leftovers or keep refrigerated for a week! Enjoy! 

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