Repeat after me. "This is not a strange recipe and I have an open mind". These AIP liver and blueberry muffins were a huge success after my presentation at the AIP Coach Summit last year, and now I'm sharing the recipe here. Highly nutrient dense, filling and absolutely delicious, these muffins are a perfect way to eat organ meat, particularly if you thought you didn't like it!
Why I wrote this recipe
I realize not everyone is a fan of eating organ meat so this recipe was originally written for the skeptics. Organ meat is strongly encouraged on the Autoimmune Protocol because you won't find a food that's more nutritious. It is the richest source of almost every nutrient, including vitamins, minerals, essential amino acids and healthy fats. It's better than any supplement on the market and, if you've been told you have an iron deficiency, there's all the more reason to eat organ meat because it is rich in iron too. And of all the organ meats, liver is the most nutritious.
Important to note : Because these liver and blueberry muffins are so nutrient dense, I advise you not to eat them later in the day. Liver can be energizing and you don't want a burst of energy when your body should naturally be starting to wind down for the day.
These muffins are so tasty, you wouldn't even know they contained liver if you hadn't made them yourself. In fact, as my son gobbled a couple up he said "Mum, you've managed to make liver taste good". Praise indeed!
Note : These Liver and Blueberry Muffins are an AIP compliant recipe. However if you have reintroduced whole eggs (Stage 2) use 2 medium eggs as detailed in the instructions below. If you haven’t got to reintroductions yet, I've got you! Check out my Autoimmune Protocol Reintroduction Cookbook. It helps get you ready for reintros, taking you through the process, and giving loads of yummy recipes for you to enjoy along the way. Most of the recipes can be made elimination phase compliant too.
Can I use different berries for these Liver and Blueberry Muffins?
Yes, I've tried them with frozen raspberries and liked them, although I do prefer with blueberries. I imagine cherries will be great, and chopped strawberries will also work well.
Do these Muffins freeze well?
Yes. Once they've cooled down completely put the muffins into a freezer container, or BPA plastic bags and freeze. When you want to eat a muffin, allow it to thaw completely. Eat cold, or warm gently in a low oven or microwave.
Can I make these Liver and Blueberry Muffins with whole eggs?
Yes. Whisk 2 medium eggs in a bowl and slowly add to the mix while the motor is running. See the instructions below for when to incorporate eggs into the recipe.
Do these Muffins taste of liver?
Nope. Full disclosure, you'll likely think there's something in them that you can't quite put your finger on, but no way on earth would you think it was liver if you didn't already know. Be sure to distribute the blueberries evenly, so you get them with every bite!
If you enjoy this recipe, you'll love these too
Beef Liver Paté with Strawberries, Basil and Balsamic
Liver with Bacon, Onions and Collard Greens
I can't wait for you to give these Liver and Blueberry Muffins a try so be sure to let me know what you think. As ever, I love getting your feedback so leave me a comment below. And don't forget to tag me on Instagram, so I can share them.
Liver and Blueberry Muffins
Prep time: 15 minutes
Cook time: 25-30 minutes
Makes 12
Print the recipe here!
Preheat the oven to 350F. Line a 12 hole muffin tin with parchment cases.
Put the chicken livers and banana into a food processor and blend until smooth.
Transfer them to a mixing bowl and mix in the coconut oil and maple syrup.
If you are using eggs (for stage 2 reintroduction) gradually add them to the bowl with the motor running, until fully incorporated.
Tip in the dry ingredients and mix again till combined.
If you are making the AIP compliant version, prepare the gelatin "eggs". Put the gelatin into a small bowl and the apple cider vinegar and hot water into another. Whisk in the gelatin until the mixture is frothy. Add to the mixing bowl while the motor is running, and combine for a couple of seconds.
Add the blueberries, turn up the speed and mix for a few seconds to disperse.
Spoon mixture into the cases, I like to use a cookie scoop, making sure the blueberries are distributed evenly.
Bake for 25-30 minutes until just firm on the top. Remove from the oven and transfer to a wire rack to cool down.
Best eaten warm.
could you substitue beef liver instead? If so how much? just clarifying if the liver is raw or cooked
I wouldn't use beef liver, it has a different texture and more gamey flavour. Chicken liver is best for this recipe since it has a milder flavour. Use it raw.
How about veal liver? It’s milder than beef
Give it a try and let me know.
Can I use lamb livers in this recipe?
Yes definitely.
Can I go with lamb liver?
Yes, no problem. I love lamb's liver.
These muffins are amazing! I’ve been making them since I saw the summit last year. You cannot tell that there’s liver in them, the cinnamon and ginger come through the most. I like having them for breakfast. They freeze very well and are convenient to have on hand.
Fantastic Nichole, thanks so much for the testimonial!!
I don’t see ginger in the recipe. How much do you use and is it ground powdered ginger or fresh?
Ginger was in the original recipe but I removed it on retesting. If you want to add it in, use 1/2 teaspoon ground ginger.
Oh, I am about to make these. Do you think they taste better without the ginger powder you removed on revision? I am still in the elimination phase, so no eggs, if that makes a difference to your answer. Thanks!
When I retested the recipe with eggs instead of gelatin, I removed the ginger because my son's sensitive to it. I really liked the result. However, if you like a bit of kick from ginger then add it in. It's an anti-inflammatory spice which is why I added it initially.
I am allergic to bananas ( plantains as well). Is there anything I can substitute?
I would try apple purée (ensure its the same consistency as mashed banana) and maybe add a little extra maple syrup to help mask the liver flavour.
Can unsweetened coconut yogurt be a substitution for the banana in this recipe?
No that won't work I'm afraid. Bananas have much more substance than yogurt, and are also there for sweetness which helps mask the taste of liver.
Could you please explain about eggs a little bit more? So the recipe goes w/o eggs? But you can add eggs? Or eggs are needed but you can substitute with gelatin? No eggs/ with eggs sounds like 2 completely different recipes
The recipe is giving you two options depending on where you are on the protocol - choose eggs for stage 2 reintro, or gelatin for the elimination phase. The ingredient list tells you what you need for each option. The instructions say when to add the option you chose, in the relevant order.
To clarify, if you’re using eggs you will add these slowly before the dry ingredients go in. If you are making the AIP version, you will be adding the gelatin mixture after the dry ingredients.
Hi Kate, Love and use many of your recipes. I followed this one to the tee because I couldn't really see how liver would work in a fruit muffin. Well, good for me for trying, but I can't say I'm a real fan. When the blueberries land the taste works for me. Otherwise, I'm just reminded that I would rather have a muffin with chopped liver on the side, than have the liver inside the muffin. Just doesn't quite work for me. Hmmm....maybe in a savory bread?
Cheers for trying, though...
chris
Shame you had that experience. The recipe does say to make sure the blueberries are evenly distributed
I know flour substitutes are hard in baking - but would you suggest any other flour (as well as oil) to try for someone with coconut allergies?
You're right, flour substitutes are hard - especially AIP compliant flours and coconut especially. If you decide to try another one I'd love to hear how it goes.
I tried this recipe using cassava flour instead of coconut flour and avacado oil instead of the coconut oil. It turned out great with consistency and taste!
Glad it worked for you. Thanks for sharing Hali!
We love these. Make a double batch every few weeks and freeze. Just pull out a few (we make them mini) in the morning and heat in the toaster.
I'm so happy to hear that Kim. Thank you!!
What time did you adjust to for mini muffins?
Ok so full disclosure when I first saw this recipe in my inbox even I did a “what the”, has she gone mad! But I love anything to do with liver so had to make. Even licking the bowl out was delicious and the finished product . Genius Kate
Haha Amanda. So glad you tried this mad woman's recipe!
I first tried making this after seeing the AIP Summit last year. My mom hates liver but she was excited to try these and enjoyed it! I made them for the whole family and didn't tell anyone what was in it and they all loved the muffins! This is a great recipe!
Yay, I love that your mom-hating liver enjoyed the muffins. So funny you got them past your family!
Kate, I LOVE your recipes! In fact I’m making your cheesy ham bake tomorrow night. But your blanket assertion that no one will be able to detect the liver in your confection is simply not true: If I take more a single serving of desiccated liver caps per week I am plagued with the strong metallic taste of iron. (A Hashimoto’s patient, I do eat a high protein diet of muscle meat while working on protein malabsorption type gut issues. I must be getting at least some iron from the blood in these meat cuts.) And I am sorry this is the case. No doubt any muffins made from your recipes are otherwise delicious.
Sounds like you're a bit of a blood hound when it comes to liver, shame the muffins didn't work for you. Enjoy the cheesy bake!
Kate Jay made a believer out of me. These taste like blueberry muffins with cinnamon. No liver taste. I’ve tried other liver recipes and they were a no-go, but these are a keeper! Thanks Kate!
I love this so much. Thank you Yolanda!
Having made a few of HFE's recipes I was interested in giving these a try. I was really surprised and happy with how these turned out. Like she says in the preface to the recipe, there's a little taste but it doesn't taste like liver. I'll definitely make these again. Great way to get healthy liver in my diet!
Thank you for the testimonial, I'm so happy you're embracing liver muffins
How much is 6oz Liver?
In germany we use grams.
It's 170g.
For your liver blueberry muffins, can I use 6 oz of the giblets that came with a whole chicken instead of 6 oz of fresh chicken livers? Would the recipe work you think?
If you want to try the giblets you'll be recipe testing. Personally I would stick to the recipe, which definitely works.
I followed your recipe to the T with 6 oz lamb livers and 1 1/2 cup of wild blueberries. The batter turned purple once mixed in the wild blueberries. Is the color of purple due to the smaller size of the wild blueberries (yours look golden with blueberries peeking out)? If I want it less sweet going forward, do you have any suggestions of how? Also, when it says melted coconut oil, do you melt it prior to measuring the coconut oil? Would you measure the 1 1/2 cup of solid coconut oil and then melt it? Thanks, Kate, for the recipe!!
https://www.instagram.com/p/CloTZhguuKo/?utm_source=ig_web_copy_link
Hi Olivia, because your berries were smaller you would have had more in the mix, which would make a difference to the colour - particularly if you overmixed them and they broke down. The recipe was created for people who dislike, or are on the fence about liver so there is a bit more sweetener than my usual baked goods. By all means decrease the amount you use.
As for the coconut oil, fyi when a recipe says "melted coconut oil" it means the coconut oil is measured in its melted form. Otherwise it would say "coconut oil, melted". Thanks for sharing yours on Instagram
If I continue to use the small wild blueberries, would you agree 1 cup of the berries are sufficient (and lesson's learned that I won't overmix next time!) In terms of sweetener, I may cut the pure maple syrup in half or even more if it doesn't disturb the texture. Thanks!
Yes I think 1 cup of wild berries will work. Don't cut the maple down too much because you'll have a drier crumb.
What if I use extra coconut oil to make up the omitted maple? Would the crumb be okay?
No, you may make the muffins greasy. Just cut the maple down by a small amount.
Hi Kate, this is the first time visiting your site and I have been AIP for 3 years, I am always looking for new and different nutrient dense foods and your muffins are absolutely hands down the best AIP muffins I have EVER made! The only changes I made: 1/2 cup avocado oil for the coconut oil and 2 flax eggs for the gelatin eggs. They are moist, tender, not sweet which is my preference and absolutely scrumptious! I could eat all 12 in one sitting! Thank you for sharing your delicious and innovative recipe!
Hi Andrea, welcome to the site. Thanks for stopping by!
I'm so thrilled you're enjoying the muffins, thank you for the feedback!!
Hi! I’d love to know the nutrient value of these muffins if possible. I would like to use carob chips in place of blueberries and add a protein powder. Do you think this would work?
The recipe for these muffins has been written to hide the flavour of liver as much as possible, but it's also pretty adaptable. So try adding the carob chips and protein powder if you want to experiment, and it would be lovely to hear how you get on. As for nutrient value that's not something I provide on this site, however you can easily key the information into an app such as Cronometer. Enjoy the muffins!
Hi Kate, I'm so glad to try your recipe for liver blueberry muffins. What an innovative way to get in liver into our diets!
I tried the recipe with gelatin eggs, and the problem I ran into was that the gelatin didn't incorporate into the mixture. It turned into large chunks of gelatin. I tried to save the recipe by taking the chunks of gelatin out and adding more hot water to it and mixing it with an immersion blender. That worked, but then the recipe ended up being too wet and didn't cook properly. Do you know what I could have done differently to keep the gelatin from hardening too quickly?
PS It tastes good. I'm eating the wet muffin with a spoon for now and will try again.
It sounds like the water added to your gelatin wasn’t hot enough, or it wasn’t mixed in fast enough. Once added you only need a quick blitz to incorporate.
Glad I gave it a try, but I definitely tasted the liver. I'm someone who usually smells things before other people do, so maybe it's related to that. Maybe with the ginger added version it might be less noticeable.
I did struggle with the egg substitute, it never got frothy for me. With the stated amounts of gelatin, water, and cider, it was clumpy & dry, so I added more hot water and cider. Printable version of the recipe says to whisk the liquid into the gelatin while the online version says to whisk the gelatin into the liquid. Not sure if it matters, but maybe not all the gelatin gets used - only enough until the liquid becomes frothy? Or maybe my water wasn't hot enough.
In any case, thanks so much for your website! I tried one other recipe of yours today too and it turned out great (beef and sweet potato stew).
It does sound like your water wasn’t hot enough, but should never be boiling or you may ruin the setting potential and end up with gelatin that smells like carcasses!
I add water to the gelatin.
Love this recipe, have for breakfast every dag with a cup of ginger tea. The liver really doesn't taste at all if you puree it and mix everything completely smooth before folding in the blueberries evenly, all before the gelatin sets.
I used this liver blueberry recipe to make a savory festive version to go with turkey or chicken - using ground sausage (Mulay's) instead of liver, duck fat instead of coconut oil, butternut squash puree instead of the banana, fine diced blanched dino kale, sauteed chopped onion and garlic, lots of fresh chopped sage, and instead of the blueberries used freeze dried cherries (Karen's), only used a tiny bit of maple syrup and omitted cinnamon and ginger. (Ok its a different recipe, but the idea came from this one..) Absolutely delicious, and recommend for a festive feast!
Glad you were able to take the recipe and make it your own. Sounds delicious!