Gluten Free Muffin Tin Rolls


I am forever in pursuit of easy, tasty, and healthy gluten free baked goods. My obsession is partly because I love bread, but mostly it's because of my daughter with an autoimmune disease. Following a gluten free diet may suddenly make enjoying baked goods seem like a long lost dream, or at the very least, way too complicated to bother with. Instead of using a cup of one kind of flour, now it takes a handful of different "flours" ranging from rice, to tapioca, to beans!

It seems like way too much work and fuss over a little roll. Yep, I know exactly how you feel. However, I have some good reasons for why I pull out my gluten free flour blends at least once a week and bake...

#1 Health Benefits

Despite all the hype right now for grain-free and Paleolithic diets (which I'm totally for!) there are still some major benefits of consuming a variety of healthy grains. Organic, non-GMO, whole grains that contain the protein gluten, like wheat, rye, and barley can be a very healthy and beneficial way to get nutrients...if you don't have an autoimmune response to gluten that is. Still, many people suffer from a sensitivity to these types of grains. Whether you can enjoy whole wheat, are gluten sensitive, or have celiac disease it's important to get a variety of grains in your diet. If you're gluten intolerant it's even more important as gluten free grains help promote a healthy digestive system. Grains like quinoa, brown rice, and oatmeal also helps to speed up metabolism which may help maintain a healthy weight. Here's my list of 6 Must-Know Gluten Free Grains.

#2 Energy to Burn

If you're a runner or play any kind of high intensity sport, then you'll understand the difference in your energy level when consuming some healthy carbohydrates as opposed to not. Please note I said healthy carbs - as in unrefined, organic whole grains without tons of added sugar. Sorry, Twinkies won't cut it. Whole grains can be turned into energy very quickly in the body. Make that a high protein grain like quinoa, add to that a high protein grain substitute like bean flour, and you'll have energy to burn! Not to mention you'll stay full much longer.

#3 Comfort Food

Let's face it, grains are comfort foods. Nothing compares to a slice of homemade bread - it just gives you warm fuzzies. It's something to soak up soup broth, spread some homemade jam on, or just enjoy along with any meal.


Gluten Free Muffin Tin Rolls

makes 1 dozen

1 cup gluten free flour blend, make your own blend or click here for my favorite ready made blend

1 cup bean flour, I like this brand of sprouted garbanzo bean flour

1 cup gluten free whole grain, rolled oats, pulsed in food processor until flour consistency.

1 tsp. finely ground sea salt or pink salt

1 tsp. baking soda

1/4 baking powder (aluminum and gluten free)

1/4 cup apple sauce, no added sugar

2 tbsp. unfiltered honey

2 eggs, beaten

1 - 1/2 cup milk (almond milk, soy, rice, or organic dairy milk)

Preheat the oven to 350 while you combine all the dry ingredients. In a separate bowl combine all the wet ingredients. Combine wet and dry ingredients and mix together until everything is blended. Pour into a lightly greased muffin tin. Bake for 20-25 minutes or until tops turn golden brown and spring back when gently pressed. Cool on a rack and enjoy warm, or cool completely then seal in a freezer bag and store in the freezer. Pop it in the microwave for 10 - 20 seconds or let thaw at room temp whenever you want one.


Food Lamor by Melissa

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Melissa Moore has spent years researching and implementing nutritionally-based approaches to health and wellness. Her lifelong love of food and health evolved from a hobby to a passion when her daughter was diagnosed with a rare autoimmune disease.

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