Sweet Plum Muffins (Gluten free, dairy free and refined sugar free)

Plum muffins4

This week at Flame Tree Co-op we received a late summer abundance of beautiful organic plums from Lemonthyme Farm, Cobargo. Not only were they gorgeous to look at due to their intense dark purple skins, the aroma they filled the Co-op with was beyond description; so naturally I couldn’t let the last of the bumper summer crop go to waste.

Whilst plums are a deliciously sweet treat in themselves to pack in the lunchbox for morning tea, I discovered this week that by adding 1-2 diced fresh plums (skins and all) to a basic muffin or cake mixture it can really transport that plan old muffin mix to another gastronomical level of delight. The sweetness imparted into the recipe by the plum flesh means that you don’t have to add much additional sweetener to the mix, which is always a good thing for our health.

Speaking of health, this beautiful little stonefruit has an incredibly impressive nutritional profile, boosting an assortment of healthy components contained within the pretty little purple skin packaging. Plums are jam packed with anti-oxidants and contain a healthy dose of dietary fibre to help our digestive systems stay happy. They are also an excellent source of vitamins and minerals including vitamins A, B complex compounds, K and C, just to name a few. Add to this the fact that plums are relatively low in calories and won’t spike blood sugars as much as some of their stonefruit cousins and what’s not to love about this little sweet summer fruit?

So let’s make the most of the last of the summer crop and rush out and grab some plums from your grocers or better still, support our local organic farmers up at Lemonthyme Farm and grab some of theirs next time you are passing through. Seriously delicious.

Just a note on plums, when selecting with plums, it is important to make sure you pick ones that are not too soft, as they will become mushie when you try and dice them for this recipe. Ripe and ready to eat plums yield to slight pressure and have a sweet aroma. Slightly firm plums can be kept in a paper bag at room temperature until they ripen, which is preferable to buying plums that have been on the shelves for a while.

For this recipe you will need two plums that are just ripe. You want them firm enough that you can dice them without them turning to mush. These muffins freeze really well, so why not pick up a few more and make a double batch to see you well into autumn.

This recipe is seriously easy. My 4 year old can make these without any many kitchen disasters (once the eggs have been broken that is). These little bite size wholefood treats only take 5 minutes to whip up and about 25 minutes to bake and you have a fresh batch of beautiful looking muffins ready for morning tea. The end result are deliciously moist gluten free, grain free, dairy free and refined sugar free muffins for all to enjoy!


  • ¾ cup coconut flour
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 6 free range eggs, room temperature
  • ½ cup coconut oil
  • 1/3 cup rice malt syrup
  • 1 teaspoon vanilla
  • 2 fresh plums


  1. Preheat oven to 180˚
  2. Cut baking paper into 24 small squares to line 2 mini muffin trays
  3. In one mixing bowl, add all of the dry ingredients, sifting each to ensure there are no lumps.
  4. In the other mixing bowl, whisk eggs together with rice malt syrup, vanilla and melted coconut oil and then add the wet mixture to the dry mixture and mix until well combined.
  5. Dice two fresh plums (skin and flesh) into small chunks and fold through the muffin mixture.
  6. Scoop teaspoons of mixture into muffin tray and top with extra plums if you’d like.
  7. Bake for 20-25 minutes until muffins are browning slightly on top.
  8. Allow to cool for 5 minutes in the tray prior to removing to cool completely.



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