Gluten-Free Nut Pulp Muffins — Because Nothing Good Gets Left Behind
Every time I make a batch of plant milk, I used to stare at that damp pile of pulp wondering if there was a better way than the compost bin. There is. These muffins.
In Italy, nothing in the kitchen is discarded. What's left over becomes tomorrow's meal — stale bread becomes ribollita, yesterday's vegetables become a frittata, and citrus rinds get candied into something beautiful. This philosophy, cucina povera, or "poor kitchen," isn't about scarcity. It's about respect. Respect for the land, the ingredients, and the hands that prepared them.
I think about that every time I make homemade nut milk. The liquid goes into my morning smoothie or an afternoon latte. The pulp? It used to feel like an afterthought — something I should use but often didn't. That is, until I started baking these muffins.
Why Nut Pulp Deserves a Starring Role
After squeezing out the milk, the remaining pulp is still rich in fiber, healthy fats, and protein. Throwing it away is the nutritional equivalent of peeling an apple and discarding the flesh. When you fold it into a muffin batter alongside almond flour, buckwheat, ground flax, and blueberries, you end up with something that is moist, lightly sweet, deeply satisfying — and genuinely good for you.
Buckwheat, despite its name, is entirely gluten-free and one of the most nutrient-dense pseudo-grains available. Ground flaxseed adds plant-based omega-3s. Blueberries bring antioxidants. Walnuts, if you use them, offer brain-supporting healthy fats. This is what it looks like when a recipe is built around nourishment first, and convenience second.
A Note on Sweetener
I give you three options here — maple syrup, honey, or applesauce — because your body and your pantry are your own. Applesauce drops the glycemic load and adds natural moisture. Raw honey brings antimicrobial properties alongside sweetness. Maple syrup is my personal favorite when I want something that tastes like a Sunday morning. Use what feels right.
Make It Your Own
This recipe is forgiving and flexible, the way the best Italian home cooking always is.
- Going fully plant-based? Swap eggs for flax eggs — 1 tbsp ground flax soaked in 3 tbsp water per egg, rested five minutes until it gels.
- Want more staying power? Add a scoop of plant-based protein powder and a splash of oat or almond milk to thin the batter. These become a legitimate breakfast, not just a snack.
- Mix up the fold-ins. Chopped dark chocolate, raspberries, or finely diced pear all work beautifully depending on the season.
On Waste and Intention
There's something quietly satisfying about a recipe that begins with what most people throw away. It's a small act of attention — the kind of cooking that asks you to slow down and see what's already in front of you rather than reaching for something new.
That's the spirit I try to bring to everything at Sereno Wellness: your home, your kitchen, and your body already have more working in their favor than you might realize. Sometimes the most nourishing choice is simply paying closer attention.
Now go make your nut milk. And save the pulp.
Recipe
Gluten-Free Nut Pulp Muffins Makes 12 | Gluten-free | Dairy-free | Easily vegan
Ingredients
- 1 cup almond flour
- ½ cup buckwheat flour
- ¾ cup nut pulp, squeezed dry
- 3 eggs (or flax eggs)
- ¼ cup maple syrup, honey, or applesauce
- ¼ cup melted coconut oil
- 1 tsp vanilla extract
- 1 tsp baking powder
- ½ tsp baking soda
- ½ tsp cinnamon
- ¼ tsp sea salt
- 2 tbsp ground flax seeds
- ½ cup blueberries
- ¼ cup chopped walnuts (optional)
- 1 scoop plant-based protein powder + splash of plant milk (optional)
Instructions
- Preheat oven to 350°F and line a 12-cup muffin tin with parchment liners or grease well with coconut oil.
- In a large bowl, whisk together all dry ingredients — almond flour, buckwheat flour, nut pulp, baking powder, baking soda, cinnamon, salt, and ground flax.
- In a separate bowl, whisk together eggs, maple syrup, melted coconut oil, and vanilla until smooth.
- Pour wet ingredients into dry and stir until just combined. Do not overmix.
- Gently fold in blueberries and walnuts if using.
- Spoon batter into muffin cups, filling each about ¾ full.
- Bake 20–25 minutes until golden and a toothpick inserted in the center comes out clean.
- Cool in the tin for 5 minutes, then transfer to a wire rack.
Notes
- Squeeze nut pulp as dry as possible before measuring — excess moisture affects texture.
- Flax egg: 1 tbsp ground flax + 3 tbsp water per egg. Rest 5 minutes before using.
- Store at room temperature for 2 days, refrigerated for 5, or freeze for up to 3 months.
- Reheat from frozen at 300°F for 8 minutes.
Danielle D'Ambrosio is the founder of Sereno Wellness, helping clients create healthier homes through environmental health consulting, lifestyle medicine, and the belief that where you live shapes how you feel.