Dishing Up the Dirt

Grain Free Rosemary & Beet Muffins

If I could go back in time I would have introduced savory muffins to my baby a lot earlier than I did. Pepper now loves savory muffins and I love that they pack a big punch with hearty ingredients and no sugar. However, the transition from a sweeter muffin (like a berry, pumpkin or apple muffin) made it a little trickier to get her to try the savory muffins I was making at first. She’d take one bite and look at me like “wait, this isn’t a muffin…” But over the past 6 months I’ve been whipping up savory muffins more often than sweet muffins and my girl loves them and isn’t surprised by them anymore. She also loves helping me bake batches of muffins on the weekends so we can enjoy them all week long. It’s a fun little activity that we both love doing together (and yes, it’s way messier to bake with a toddler but I think it’s worth it!)

A blog reader reached out a few weeks ago to see if I was able to create one of our go-to savory muffins but make it grain free. If you’ve been following along for a while you know that the base of my muffins (as of the last year) has been a combination of buckwheat, millet and amaranth flour. Whether I’m making a sweet or savory muffin that is the combination of flours that I am the most happy with. However, as someone who loves a good challenge I was up for creating a muffin recipe sans grains all together. The best part is you don’t need to soak this batter (like you do with my other muffin recipes) because there’s no grains. I know there are a lot of folks who cannot tolerate grains (even if they’re gluten free grains) so I put my thinking cap on and got to work. The result is these savory beet muffins that are made up with a combination of cassava flour and almond flour. I actually used an older beet muffin recipe of mine for inspiration for the filling but the muffins themselves are quite different using these flours. If you aren’t familiar, cassava is a nutty flavored root vegetable and can be eaten whole or in this case, dried and grated into flour. I’ve learned that cassava flour can replace wheat flour in most recipes 1:1. Anyhow, it was a fun experiment to make these muffins and I love the combination of the cassava and almond flours. The almond flour gave these muffins a nice crumb and the cassava and eggs held everything together really nicely. These are moist muffins that are hearty enough to be a mini meal on the go. My toddler loves them as much as I do. We actually made another batch this weekend but I added some local bacon to the batter to give these a little more protein and a nice rich flavor. Though the recipe below is vegetarian feel free to add some chopped bacon to your batter if you feel inclined.

I hope you all enjoy these muffins as much as we do. Now that I have some cassava flour in my cupboard I’ll be making more muffins with this same ratio. Happy baking everyone!


Grain Fee Rosemary & Beet Muffins

Prep Time: 15 minutes    Cook Time: 25 minutes    Serves: 12 muffins

  • 1 cup cassava flour
  • 1 cup almond flour (I used sprouted almond flour from this company)
  • 1/2 teaspoon baking soda
  • 1 teaspoon salt
  • 1 1/2 teaspoons dried rosemary
  • 3 eggs, beaten
  • 1 cup whole milk plain yogurt (I used goat's yogurt but any plain yogurt will be fine)
  • 1/4 cup extra virgin olive oil
  • 4 ounces goat cheese, crumbled
  • 1 heaping cup of shredded beets (raw)
  • 1/4 cup finely chopped parsley
  • sunflower seeds for sprinkling on top (optional)


  1. Preheat the oven to 350F. Line a standard size muffin tin with paper liners and set aside.
  2. In a large bowl combine the flours, baking soda, salt and rosemary. Add in the beaten eggs, yogurt and olive oil. Mix well. Crumbled in the cheese and fold in the beets and parsley. Spoon the batter into the prepared muffin tin and sprinkle the tops with the sunflower seeds (if using). Bake in the oven until a toothpick comes out clean when inserted into the center of a muffin, about 25 minutes. Start checking the muffins at the 20 minute mark as cooking times may vary from kitchen to kitchen.


Store muffins in a glass Tupperware in the fridge for up to 5 days or freeze them for up to 3 months.

Leave a Reply

6 thoughts on “Grain Free Rosemary & Beet Muffins

  1. Lois Plotnik says:

    If I am not able to find Cassava Flour–will the muffins turn out using only Almond Flour? Or maybe Chickpea Flour? My thanks

    1. Andrea says:

      Hi Lois! I don’t think the structure of these will work well with only almond flour. You can try substituting with chickpea flour though I know the texture will be different. Please note that I have not tested these with the chickpea flour substitute but I think it should probably work, though the end results will be different. Let me know how it goes!!

  2. Dara Cantor says:

    This were delicious! Subbed all-purpose and rice flour for the cassava and hazelnut flour for the almond. My toddler still has trouble with heterogeneous textures (the grated beet, bits of rosemary, etc) which is infinitely frustrating at times… but he loved helping me make them, and I’m hoping will come around to eating more of the finished product. I am enjoying them!

  3. Kaettie says:

    Do you have any suggestions for high altitude (6500′) adjustments for these? I have the same question for the savory buckwheat muffin recipes. đŸ™‚ Thank you, I SO enjoy your creative and delicious recipes!

    1. Andrea says:

      Hi there! I am not versed in high altitude baking so I’m afraid I don’t have an answer for you. I’m wondering if there’s a conversion somewhere online for that you could plug into? Sorry I’m not more helpful!!! Good luck and I hope these turn out for you!!

  4. Jacqueline Thiessen says:

    Hi there,
    Do you think I could sub coconut flour for the almond flour? Thanks

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