Experiments with Coconut Flour– Simple Microwave Bake and Muffin Recipes

A few weeks ago I found myself clean out of my usual wholegrain spelt flour. The only other flour I had in the cupboard that was in date was coconut flour. When a girl needs something cakey she needs something cakey so decided to do some experimenting! In the past I had mostly used my coconut flour mixed with water or milk and fruit into a thick pudding, or added some along with a regular flour to a recipe to help firm it up and increase the fibre content. I had never really done much baking with it before.

Coconut flour is great stuff, its gluten free, high fibre and is higher in protein and lower in carbohydrates than some other flours. You can even purchase it quite easily from Holland and Barrett stores or online from a variety of sources. I use the Tiana brand.

I came across a brilliant recipe (which unfortunately I can’t find the original link to!) and used it as a base for my own microwavable coconut flour bake!

Microwavable Coconut Flour Bake (serves 1, gluten free)

• 1 tbsp coconut oil, melted
• 1/2 teaspoon baking powder
• 1 tbsp of coconut sugar (regular sugar would also be fine or try stevia / maple syrup etc, or OMIT for a savoury version)
• 2 tablespoons coconut flour
• 3 egg whites (I used 6 tbsp of Two Chicks)
• 2 tablespoons water
• Add ins – dried fruit, nuts, berries, cinnamon, grated cheese etc

Combine the first 4 ingredients followed by the last two ingredients (as the cold egg whites and water will make the coconut oil harden and go lumpy if they are added first). Spray a small microwavable bowl with cooking spray and transfer the mixture into it spreading evenly. Microwave on high for 3 – 4 minutes until firm.

I’ve made a few different versions of this, a cinnamon raisin one, topped with tahini:

I also made a one with frozen raspberries in the mix:

Topped with tahini again, of course! I’ve also had a few plain ones:

They also taste great accompanied by nut butter!

The coconut oil in these makes them the perfect texture, not at all dry like some microwavable cakes. I’ve been eating them for breakfast now on a regular basis. They would also be quite easy to take into work and eat at your desk.

Spurred on by my success with the microwavable bake I decided to try out some simple muffins…

Simple Coconut Flour Muffins (makes 6 muffins, gluten free)

• 3 eggs
• 3 egg whites (I used 1/2 cup of Two chicks)
• 1/4 cup coconut flour
• 1 tsp baking powder

Add ins – sweet or savoury – you might want to add 1 – 2 tbsp of sugar / sweetener plus berries, dried fruit, nuts, cheese, herbs etc

Pre heat the oven to 180c. Combine all ingredients together in a bowl until smooth. Add your optional sweetener or other add ins. Spoon into 6 muffin cases (I used silicone cases). Bake for about 20 minutes until risen and firm.

These turned out perfectly! I actually made these completely plain, and found that they worked very well topped with jam and nut butter. I’m looking forward to making flavoured versions with berries soon.

Apologies for the crap photography in this post, I had intended to make these and photograph in natural light but I’ve not had the chance and wanted to share these recipes sooner rather than later!

Have you baked with coconut flour before? What is your favourite coconut flour recipe?

Tagged as: coconut flour