clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
recipe, bake, muffin, applesauce, dates, hemp flour, buckwheat, coconut milk, plums, plant-based, vegan, gluten-free, casein-free, lactose-free, dairy-free, egg-free, sugar-free, oil-free, low-fat

Autumn-Flavoured Plum-Cardamom Muffins

  • Author: Nele Liivlaid
  • Total Time: 30 minutes
  • Yield: 15 big muffins 1x


Try these plum peanut butter muffins if you crave for something good, but want to keep your bites oil/sugar-free and healthy.





  • 15 dates (use 20 if you are a sweet-tooth)
  • 200 ml water or plant-based milk (oat milk, soy milk, almond milk, etc.)
  • 2 ripe bananas
  • big handful of soaked hazelnuts (or other nuts)
  • 1 heaped tbsp peanut butter
  • 50 ml coconut milk (if thick then 2 heaped tbsp)
  • 250 ml apple sauce, unsweetened
  • 78 plums


  1. In a small bowl, cover the chopped dates with 200ml water and let soak for about 30 minutes.
  2. In a big bowl, mix together the flours, baking powder, and spices.
  3. Place the dates with the soak water, bananas, nuts, peanut butter, and coconut milk into a blender and blend until smooth. Add applesauce and blend again.
  4. Add this date mixture to the bowl of dry ingredients, and mix until all the dry ingredients have disappeared.
  5. Place a plum half in every muffin case.
  6. Spoon the batter into a silicone muffin pan or parchment muffin papers in a metal pan. This recipe makes 15 big muffins.
  7. Heat oven to 350 F (175 C). Bake for 30-35 minutes. The muffins will be done when cracks appear, and when a toothpick inserted comes out clean. Let cool in the pan for at least 15 to 20 minutes before removing.
  • Cook Time: 30 minutes
  • Method: Baking


  • Serving Size: 1 muffin
  • Calories: 129 kcal
  • Fat: 2.96g
  • Carbohydrates: 22.2g
  • Fiber: 2.95g
  • Protein: 3.4g

Keywords: Plum-Peanut Butter Muffins

FREE 85-page E-BOOK

Guide to Transitioning to Healthy Whole Food Diet


Join Nutriplanet Family!

Learn the secrets of sustained lifestyle change for weight loss, better health and happiness in my new 85-page Practical Guide to Transitioning to Healthy Whole Food Diet including a full day’s meal plan.