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I bake these applesauce oat flour muffins when I want something wholesome but unfussy—no refined flour, no oil, just simple ingredients stirred together in one bowl. They’re soft, warmly spiced, and sturdy enough for breakfast on the go or an afternoon coffee break.
If you love a hearty, bakery-style muffin but prefer baking without refined flour or added oils, this is the recipe I reach for. Oat flour creates a tender crumb with a gentle nuttiness, while unsweetened applesauce quietly provides moisture and natural sweetness—no eggs or butter required.
I tend to bake these at the start of the week, when I want something wholesome on hand that still feels satisfying. They’re high in fiber, warmly spiced, and sturdy enough for lunchboxes, early mornings, or an unhurried cup of coffee at the kitchen table.
Why You’ll Love These Applesauce Oat Flour Muffins
These muffins are:
- Vegan (egg-free and dairy-free)
- Gluten-free (when using certified gluten-free oats)
- Oil-free
- Nut-free
- High in fiber (4 grams per muffin)
- Made in one bowl
- Easy to make and bake
- Frugal and pantry-friendly
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
Ingredients for Applesauce Oat Flour Muffins:
- Oat flour (store-bought or homemade; see notes below)
- Flaxseed meal
- Coconut sugar (see substitutions below)
- Baking powder (certified gluten-free if needed, not baking soda)
- Ground cinnamon
- Salt
- Unsweetened applesauce
- Water
About the Oat Flour
You can use ready-made oat flour, or make your own by blending rolled oats in a high-speed blender until finely ground. I do not recommend using a food processor because it does not grind the oats fine enough. For gluten-free muffins, use certified gluten-free oats.
Step-by-Step Directions
Note that the complete directions are also in the recipe card below.
Step One: Preheat & Prepare Pan
Preheat oven to 375°F (190°C). Line a standard 12-count muffin tin with silicone liners.
If not following an oil-free diet, you can lightly spray the cups with nonstick spray instead of using liners.
Step Two: Whisk Dry Ingredients
In a large mixing bowl, whisk together oat flour, flaxseed meal, coconut sugar, baking powder, cinnamon, and salt until fully combined.
Step Three: Add Wet Ingredients
Add the applesauce and water. Stir until completely blended and smooth.
Step Four: Portion Batter
Divide the muffin batter evenly among the 12 prepared cups.
Step Five: Bake
Bake 17–20 minutes, until tops are golden brown and a toothpick inserted in the center of a muffin comes out clean.
Step Six: Cool
Cool in the muffin pan on a wire rack for 15 minutes before removing. Allow muffins to cool completely for best texture.
Storage
Store the cooled oat flour muffins in an airtight container at room temperature for 2 days, the refrigerator for up to 1 week, or the freezer for up to 6 months. Thaw frozen muffins overnight or use defrost setting on microwave before serving.
Substitutions for Applesauce Oat Flour Muffins
- Sweetener Options: You can replace the coconut sugar with and equal amount of brown sugar, maple syrup, date syrup, agave nectar, brown rice syrup, or honey (if not vegan). If using a liquid sweetener, reduce the water to 2 tablespoons instead of 1/4 cup.
- Applesauce Substitute: Use an equal amount of very ripe mashed banana in place of applesauce.
- Flaxseed Meal Substitute: Use an equal amount of ground chia seeds in place of flaxseed meal.
Flavor Variations & Add-Ins
These applesauce oat flour muffins are lovely without any adornments, but they also adapt beautifully. Fold mix-ins into batter just before portioning.
- Extracts: Add 1 teaspoon vanilla extract, 1/2 teaspoon almond extract, or 1/2 teaspoon orange extract
- Spice Variations: Replace or combine the cinnamon with ground ginger, cardamom, nutmeg, allspice, or pumpkin spice blend. You can also sprinkle the tops of the muffins (before baking) with cinnamon sugar.
- Mix-Ins (add up to 1/2 cup total): Mini chocolate chips (dairy-free if needed), chopped nuts (e.g., walnuts, pecans, almonds or hazelnuts), sunflower seeds, green pumpkin seeds (pepitas), dried fruit (e.g., dried cranberries, raisins, or chopped dried apples), or chopped dates.
Serving Suggestions
Enjoy these applesauce muffins for breakfast or an ay time of day snack. They are great plain, or dress them up with almond butter, sunflower seed butter, plant-based butter, or a spoonful of jam. They’re also delicious lightly toasted and finished with a drizzle of maple syrup or a few slices of banana. Sturdy and not overly sweet, they pair beautifully with morning coffee or afternoon tea.
Related Recipes
Applesauce Oat Flour Muffins
Equipment
- 1 standard size muffin tin (12-count)
Ingredients
- 2 cups oat flour, store-bought or homemade; see notes below
- 1/2 cup flaxseed meal, see substitutions below
- 1/3 cup coconut sugar, see substitutions below
- 2 1/2 teaspoons baking powder, certified gluten-free if needed
- 2 teaspoons ground cinnamon
- 1/4 teaspoon salt
- 2 cups unsweetened applesauce
- 1/4 cup water, or nondairy milk
Instructions
- Preheat oven to 375°F (190°C). Line a standard 12-count muffin tin with silicone liners. If not following an oil-free diet, lightly spray with nonstick spray instead of using liners.
- In a large mixing bowl, whisk together oat flour, flaxseed meal, coconut sugar, baking powder, cinnamon, and salt until fully combined.
- Add the applesauce and water. Stir until completely blended and smooth.
- Divide batter evenly among the 12 prepared cups.
- Bake for 17 to 20 minutes, until tops are golden brown and a toothpick inserted in the center comes out clean.
- Cool in the pan on a wire rack for 15 minutes before removing. Allow muffins to cool completely for best texture.
I love all your recipes and the coconut bread is on my weekly rotation . I needed some new breakfast options since going low oxalates, and I decided to try these today and they’re delicious. I ground my own oat flour. The batter was very wet , and considering other commenters had issues with gooey-ness, I made some additions. I added 2 tablespoons of psyllium husk powder for more fiber and to act as a binder, 2 tablespoons of coconut flour and a tablespoon of coconut pumpkin protein powder to add extra protein so I can have these for breakfast. I also baked them in smaller cupcake liners and for about 10 minutes more, so I got 16 muffins. They came out great and are delicious with butter . They’ll be on my weekly rotation as well.
Hi Dani!
I love that you made the recipe your own, and that the muffins were so successful with the changes! I have been meaning to get some pumpkin protein powder to try, you are remiding me to do so. Enjoy the muffins, and thanks very much for the kind words, it means a lot 😊
I use Carrington Farms organic coconut protein blend. It’s only organic pumpkin, pea and coconut powders. 🙂
Thanks Dani!
I followed the recipe and the middle is kinda gummy/ spongy like really firm oatmeal…it doesn’t have a “muffin” type consistency
Hi Moon!
Oh no. Sorry to read that you had issues with the centers of the muffins. They should be moist, but not gummy. Did you grind your own oat flour? If the oat flour is not superfine, the muffins will be denser, more like tgd texture you describe. If that’s not the issue, let me know! 😊
My family thought these were very good! I did add a banana as I was a little short of applesauce, but it didn’t make the muffins taste like banana. Personally, I felt they needed to be a bit sweeter, but maybe that can be remedied by adding some vanilla instead of sugar. They rose beautifully and had a moist texture. I found that the paper liner releases more easily the day after baking.
Wonderful, Alice! Love that you reached for a banana to stretch the applesauce 🙂 They are definitely lightly sweet–I confess I am prone to going with some of my mix-in suggestions (often!), such as raisins, dried cranberries or chocolate chips, which definitely boost the sweetness. Cheers
Hello,
Can the coconut sugar be left out?
Hi SF,
Most likely yes, but I have not tested it. The muffins will not be very sweet at all, but that might be what you are looking for. Keep in mind, too, that omitting the sugar also affects texture (less browning, less tender). You may want to add a tablespoon of tel more applesauce or water since you would be losing the volume and moisture that the 1/3 cup water adds. Cheers.
Not WW affiliated? We’re not seeing the points per serving/recipe…
Hi Mary! Sorry, no, I’m not. My nutrition calculator for my recipe cards does not offer that function. It looks there are some free converter options available if you google. All the best 😊
Hi Camilla – I love your recipes and thoroughly enjoy your site. These muffins are delicious however can you tell me why my muffins are too gooey in the center and sink after removing them from the oven? I am assuming it is because they are too wet, although I do follow the recipe exactly. Is there a way to tell if the batter is the correct consistency before baking? Thanks. Joanie
Hi Joanie, thank you! I’m glad you like the flavor of the muffins. It sounds like the muffins needed a longer bake, so the centers were not fully cooked . That would explain both the gooey centers and the post-bake sinking. Did you do the toothpick test that I mention in the recipe? It will help you determine if the muffins are baked through. Muffins can often look done but, I’m fact, are not when tested. Cheers.
In the spirit of constructive criticism let me say that this recipe is too high in sugar -whether you use unsweetened apple sauce or ripe bananas both of those are high in sugar. Then your recipe adds coconut sugar (or other form of sugar). The protein and fiber content could also be higher otherwise these muffins are simply a sweet dessert. I use carob powder as a chocolate-like “sweetener” that is also extremely high in fiber so the natural sugar in the carob gets absorbed slowly and doesn’t spike your blood sugar. It also has basically no fat and is high in antioxidants. Some nuts or seeds would add more protein, fiber and healthy fats as well as good flavor. Thanks.
Hi Tom, Thank you for taking the time to share your thoughts — I really appreciate it.
These muffins are definitely intended to be sweet and apple-forward — more of a cozy snack or lightly sweet treat than a savory, high-protein bread. I recognize that there is natural sugar in fruits, such as unsweetened applesauce or ripe bananas, so this is not a recipe for anyone looking to avoid fruit. I added coconut sugar to round out the flavor and texture so the muffins taste distinctly like an apple treat (my goal here), but without added oil and gluten.
Carob powder sounds intriguing — I agree it has some great nutritional qualities — though it would shift the flavor profile toward carob rather than apple, which changes the spirit of this particular recipe. That said, experimenting in the kitchen is always welcome!
And yes — absolutely on the nuts and seeds. I mention in the add-ins notes that you can stir in walnuts, pecans, pumpkin seeds, hemp seeds, etc. to boost protein, fiber, and healthy fats if that’s your preference.
If you’re looking for fruit-free, no-sugar, or higher-protein options, I do have many savory muffins and breads on my site that are designed along those lines — those might be a better fit for what you’re interested in making and eating. All the best.
HELLO!
Will these yummy muffins be crumbly?
Can they possibly be used like cupcakes?
Thanks,
Robin
Hi Robin! Yes, you could definitely use these as cupcake, they are not crumbly. If you want them to be more of a dessert flavor, you might want to up the coconut sugar a little bit (perhaps to 1/2 cup). Then again, if you are adding a frosting, you might not need it. I suggest adding some vanilla, too, if you want to take these in a cupcake direction 😊. Enjoy!