Blueberry Muffin Recipe

In a Ray Peat style diet we’re trying to fit fruit in everywhere, so an easy Blueberry Muffin Recipe is perfect.

I’m loving the ease of frozen blueberries lately. Not to mention they’re $17kg instead of the fresh ones, which are $45kg!


Until food started to get ridiculously expensive, I didn’t even consider it.

Let’s get cooking, and a little more explanation later.

Blueberry Muffin Recipe

Blueberry Apple and so easy to make!
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Snack
Cuisine: Healthy
Keyword: blueberry, Easy to make, muffins
Servings: 8


  • 1 bowl
  • 1 muffin tin
  • 8 muffin cases
  • 1 spoon


  • 1/4 cup Brown sugar
  • 2 Eggs
  • 1/2 cup Applesauce
  • 1 cup Blueberries Fresh or Frozen
  • 1 cup Self Raising Flour (gluten free)
  • pinch Salt


  • In a bowl, mix the sugar and egg until smooth.
  • Add the applesauce and mix through.
  • Then the flour and salt, and combine well.
  • Add half cup Blueberries into the batter and mix.
  • Grease your muffin liners with a little coconut oil— or whatever you have. Then place tablespoons of the mix into the muffin cases until all used up and even. Then press in the rest of the blueberries into the tops, then sprinkle with a little brown sugar on the top of each.
  • Bake at 180C (360F) for 30 mins. Check at 20 minutes just in case your oven is different. They should be golden and firm on top.
  • Eat warm or cold.
  • Store in an airtight container in the pantry.
  • It makes 8 middle sized muffins.

Note: Recipe updated 3 April 2023 – after making at least 10 batches of these now, I found I was able to add another egg and more fruit and in turned out even better. It’s just another half cup of blueberries, where I still mix 1/2 cup into the batter, and then I press more blueberries into the top.

I always do small batches first to see if a recipe works. It’s much easier to double up than to try and divide 3/4 cup of something in half!

This is the the gluten free self raising flour I use. Now just remember, all food has downsides. So we need to navigate for ourselves the balance of nutrition vs any downside for our own particular body.

Further explanation…

I can hear the thoughts already – but gluten free self raising flour isn’t Peaty!

Ok so this is a super easy, base Blueberry Muffin recipe that I whipped up for my husband. He DOES eat this type of flour, as he prefers a muffin to taste like a real muffin.

At the same time, we fill it with as much fruit as possible and a little sugar, to balance out the starch content – because eating fruit/sugar WITH a starch reduces the negative impacts of starch alone. (So does fat by the way, except when we’re trying to lose weight, a whole pile of too much fat isn’t helpful.)

The egg is the only fat content, so the whole thing is quite low fat, which enables him to add a bit of butter when he is eating it.


If I was cooking these for myself, I’d probably add more fruit, another egg, use 1/2 a cup of potato starch and a tsp baking powder. In which case it would be a little more dense and gummy rather than light and fluffy.

In fact when I looked back at my recipes I’ve actually made a more Peaty purist version here:

Blueberry Fairy Muffins

It still has some starch as it’s difficult to make it cakey otherwise, but it’s super light and delicate more like a fairy cake.

The one I really want to try next is a muffin, fruit infused version of the recent 3 Ingredient Yogurt Cake. Super protein content and fruity – perfect!

Stay tuned for more glorious food!

Kristy x

And if you liked this Blueberry Muffin recipe, consider purchasing my Sweet Treats recipe book where you’ll find more pro metabolic dessert options. Click on the image below for immediate download worldwide.

sweet treats book