Recipe: Allergy-Friendly Blueberry Muffins

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I’m at Panera writing and suddenly craving a blueberry muffin. There’s only one problem. I’m pretty sure the muffins at Panera are made with eggs and milk products, two of the allergens I’m currently avoiding for my daughter. So I decide to close up the laptop and head home, stopping at the grocery store for some frozen blueberries on the way.

At home, I page through my much loved copy of The Food Allergy Mama’s Baking Book to find a recipe for blueberry muffins. The only thing is I don’t have all the ingredients, or at least the right ingredients. So I decide to improvise and make a version that’s not only dairy, egg, and nut-free but also gluten-free and low(er) in sugar. You could adapt it, too, into a not-so-allergy-friendly version if you want.

Allergy Friendly Blueberry Muffin Recipe

Allergy-Friendly Blueberry Muffins

Adapted from Food Allergy Mama’s Blueberry Bran Muffins


  • 3 cups gluten-free rice cereal (I used Rice Krispies)
  • 1 ¼ cup milk alternative like coconut, soy, or rice milk
  • 1 TBSP water
  • 5 TBSP dairy-free butter, melted (I used Earth Balance)
  • ½ cup agave nectar
  • 1 1/3 cup gluten-free, all-purpose flour (I used Bob’s Red Mill)
  • 3 tsp baking powder
  • ¼ tsp salt
  • 1 cup frozen blueberries (or fresh if in season)
  • Brown sugar and cinnamon or nutmeg for topping


Pre-heat oven to 375 degrees. Line muffin tin with paper cups.

Mix together the cereal, milk, water, butter, and agave nectar.

In a separate bowl, whisk together the flour, baking powder, and salt.

Combine the wet ingredients with the dry ingredients. Then add the blueberries.

Spoon (or use an ice cream scoop) batter into muffin tin.

Sprinkle each muffin with sugar and spice to taste.

Bake 20 minutes. Makes 12

 Where do you find good allergy-friendly recipes for your family?

Shannon Morgan Creative Shannon Morgan is a writer, the Senior Editor at Maryland Life magazine, a mom of two kids with food allergies, a runner, an aspiring yogi, and a coffee fanatic. She owns Shannon Morgan Creative and blogs about healthy living inspired by food allergies at {SMC} A Storied Table. Email her at shannon at shannonmorgancreative dot com. Follow her on Twitter @SLDMorgan or @AStoriedTable.


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