Do you remember the “Muffin Tops” episode of Seinfeld? If you were alive in 1997 when it aired – or even if you weren’t but have seen any reruns of this iconic sitcom series – I bet you do. This recipe for AIP blueberry muffin bites is my nod to that because it’s all muffin top, no “stump”!

Why muffin tops are genius for AIP!

I’ve been developing AIP-friendly baking recipes for more than 5 years now and I still hadn’t perfected a blueberry muffin recipe. Every attempt either was too dense for my taste or gummy… or both! In traditional baking and even in paleo grain-free baking, eggs do more than bind the ingredients together and can’t easily be substituted without losing both leavening and texture. The batter won’t rise much so you can fill muffin tins all the way to the top and even mound the batter up. That means you’ll get muffins that look good, but they may not bake all the way through or have an unappealing texture.

But then I realized that the batter I was developing was thick enough that it could stand on its own, without even needing a muffin tin to hold its shape. So, I began to improvise with making some muffin “bites” and realized that what I had actually created was an AIP blueberry muffin “top” that even Elaine Benes would love!

(Here’s the episode, in case you want to take a trip down memory lane before we get to the recipe…)

Notes on AIP-friendly baking ingredients

This recipe uses cassava flour and coconut flour, which are now becoming much more readily available. You can experiment with the different brands that are now available, but I have found that there is a lot of variation in consistency and thus in results so it is always helpful to know which brands the original recipe developer used to create the recipe. Then, once you’ve had enough experience on your own with AIP baking, pick your favorite brands and stick with it so you learn how it behaves and get consistent results every time. This is my favorite cassava flour and this is my favorite coconut flour.

Looking for more cassava flour recipes? Check out this post!

Both of these flours, along with almost everything else you need to make this recipe, are available from ShopAIP.

Bakers Dream Bundle

Notes for other healing diets

  • For my readers who are following the Specific Carbohydrate Diet (SCD), you will not be able to make this recipe because cassava flour is not legal. I’m sorry that I don’t have any suggestions for an alternative to this grain free staple.
  • For those who need a lower FODMAP option, you can make this recipe with maple syrup instead of honey and limit yourself to eating just one at a time.
  • For those who wish to make these blueberry muffin bites vegan, use maple syrup instead of honey.

Notes on equipment

A #40 size cookie scoop will make it super easy to portion and shape these muffin bites. This is the one that I have.

Silicone sheet pan liners are also really nice for this recipe. I use mine constantly!

Finally, I’ve provided volume measurements as well as weight measurements. If you are going to do a lot of AIP baking, you won’t regret investing in a nice digital scale so you get consistent results. I have an earlier version of this one and it has held up really well.

Now, let’s get to that recipe!

AIP Blueberry Muffin Tops Recipe

Blueberry Muffin Bites (AIP)
Recipe type: Breakfast
Cuisine: American
Serves: 16
Prep time:
Cook time:
Total time:
These AIP blueberry muffin bites are inspired by the Seinfeld episode about the muffin tops. "Top of the morning to you!"
  • ⅔ cup (115 grams) cassava flour
  • ¼ cup (30 grams) coconut flour
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ¼ cup (80 grams) honey
  • ¼ cup (60 grams) applesauce
  • ½ cup (100 grams) coconut oil, melted
  • ½ cup (75 grams) fresh blueberries
  1. Preheat oven to 350° F and line a baking sheet with a silicone baking liner or parchment paper.
  2. In a medium bowl, combine cassava flour, coconut flour, baking soda, and salt.
  3. Add honey, applesauce, and melted coconut oil and mix well. You will have a thick batter.
  4. Use a #40 size cookie scoop or a heaping tablespoon to form 16 uniform size balls and place on lined cookie sheet.
  5. Moisten your hand with water to prevent sticking and gently flatten each ball with the palm of your hand and then press three or four blueberries into the top of each bite.
  6. Bake for 15 minutes or until firm and beginning to brown.
  7. Allow to cool completely before serving. Best enjoyed the same day they are baked, but can be frozen.


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