Nutritious, gluten free, lactose free oat muffins

December 14, 2018

Making these oatmeal muffins is a healthy and delicious alternative if you suffer from some type of intolerance or if you just want to take care of our health by avoiding any added chemicals

Here is an original, nutritious and very digestible recipe. Homemade oatmeal muffins are excellent for the digestive system and losing weight.

In this article, you’ll find the recipe for these delicious and simple gluten or lactose free oatmeal muffins.

Benefits from oats

Oats are very healthy

Oats are one of the best grains to include in your diet since they provide the following health benefits:

  • A great source of vitamins, minerals and amino acids, which provide great amounts of energy and liveliness
  • Balances the nervous system and calms stress, nervousness and anxiety
  • Improves digestive problems
  • Helps the intestinal tract
  • Is rich in soluble and insoluble fiber and is a very satiating food
  • Regulates blood glucose levels and prevents anxiety caused by sweets
  • Has diuretic properties that help fight liquid retention and bloating
  • Reduces high cholesterol levels
  • Its contents of vitamin B and E and mineral like zinc help reestablish the state of your skin, hair and nails

Some people may experience acid reflux or other stomach discomfort from eating raw oats. In that case, it is better to eat them cooked or to use oat flour when baking.

Better without gluten and lactose

Many people with celiac disease don’t eat oats – – although they contain no gluten – –  they can be contaminated by places where oats and wheat are processed, becasue they may have small bits of them.

Therefore, if we want this recipe to be 100% gluten free, we have to choose oats with a specific labeling. 

More and more people are showing different gluten and lactose intolerance levels. This is a consequence of adulteration and poor food quality, as well as poor intestinal health.

That is why we are showing a more easily digestible and lite recipe everyone in the family can eat.

Oatmeal muffins

Oatmeal muffins


  • 1 cup of a vegetable milk (coconut, oat, rice, almond) (200 ml)
  • 3 cups of ground oats (300 g)
  • 1 cup of rice flour (100 g)
  • 1 cup of brown sugar (200 g)
  • 1/2 cup of coconut or sunflower oil (110 g)
  • 2 eggs
  • 1/2 of a squeezed lemon
  • Vanilla or cinnamon essence
  • Yeast

If you like the recipe, you can try it with other flavors like candied oranges, chocolate chips, shredded coconut, cacao, etc.

How to do it

  • First, preheat the oven up to 200 C
  • Beat two eggs, with a whisk or manually. It is important to do this step intensely in order make the muffins spongey.
  • Add the oil, lemon juice, vegetable milk and sugar, and continue to mix. Then add the spices or chosen condiments (vanilla, cinnamon…).
  • Then, in a separate bowl, mix the oat flour and rice flour.
  • Gradually add the flour mixture to the other bowl and continue mixing.
  • Lastly, add the yeast, mix for  an extra minute, and then the batter will be ready.
  • At this point, you should put the batter in the fridge for a half hour. This will help the muffins rise better and stay soft. 
  • Fill every muffin top mold 2/3 up. You can sprinkle a little sugar on top to give them a little crunch.
  • Put the tins into the oven and bake for 15 to 20 minutes at 180 C.
  • Test the inside of the muffins to see if they are thoroughly baked before turning off the oven and letting them cool.

Sugar-free muffins?

Sugar-free muffins

Even though we used brown sugar in this recipe – – which is much healthier than white sugar – – we can also try to sweeten the muffins with honey, molasses, agave or maple syrup.

We can also use stevia, a natural sweetener, but it must be purified, transparent and with the least amount of flavor possible. 

We can start by combining it with sugar and gradually add more to next recipe if we like the flavor. That way, our muffins will be even liter and healthier.