I just asked Matt if I should call these Lupin, Raspberry & Hemp Muffins. He said – tucking in to his second muffin – that if he saw them in a shop called that, he’d put them back. I’ve taken a risk, and called them that anyway because these muffins are indeed made with lupin flour. “Oh gosh, not another strange flour I have to buy that I’ll probably never use again… I was only just getting in to buckwheat” I hear you sigh. Not at all. You can use whatever flour you like here 1:1, but I urge you to give lupin a go, for many reasons – the sunny yellow crumb that results is one of them.

Lupin Health Benefits

Lupin (pronounced ‘loo-pins’) is an ancient food source that is a member of the legume family, along with lentils, beans, peas and soy. Flavour and texture wise, I find lupin flour yields something similar to cornmeal and I love to use it in both sweet and savoury baking.

Lupin is the richest source of plant-based protein (40%) and fibre (37%), and is low-GI. This all helps kids feel fuller for longer, relieves constipation and stablises blood sugar levels. Lupin contain prebiotics that support gut health, and bioavailable (well absorbed) levels of iron, magnesium, potassium and calcium, compared to other grains. They also have negligible amounts of anti-nutrients, like: trypsin inhibitors (interferes with protein digestion); lectins and saponins (stomach/gut irritants); phytates (interfere with nutrient absorption), which are present in other legumes. Awesome huh?

I also love that lupins are environmentally sustainable – providing a key element in crop rotations, assisting soil aeration and restoring nitrogen levels, which creates a better environment for growth and the survival of other plants! Plus, 85% of the world’s lupin is produced here in Australia – which means they have low food miles for my fellow Aussie’s (unlike quinoa, which has to travel from Peru and Bolivia in South America).

Because of their high fibre content, if you’re new to lupins, maybe go 50/50 with you’re preferred flour to start off with, to avoid any potential tummy upsets. People with allergies to peanuts and legumes should avoid lupin.

Lupin, Raspberry & Hemp Muffins

Prep-time 10-mins – Cook time: 45-mins – Makes: 6


1 cup lupin flour
1/2 tsp baking soda
240g apple sauce/puree, preferably organic *
2 Tbsp pure maple syrup
2 Tbsp coconut oil, melted
1 tsp pure vanilla extract
2 Tbsp hemp seeds + a few extra to sprinkle on top
1/2 tsp ground cinnamon
2 organic or free-range eggs
1 cup frozen raspberries, preferably organic
Pinch of sea salt

* I try and make my own apple puree but when I’m feeling lazy, I buy it in the big glass jars from the health food shop.


1. Preheat oven to 180’C.
2. To a large bowl, add flour, baking soda, cinnamon, hemp seeds and salt. Stir together and set aside.
3. To a medium bowl, add apple puree, maple syrup, melted coconut oil, vanilla extract and egg. Whisk together until the wet ingredients are smooth.
4. Pour wet mixture over dry ingredients. Using a spatula stir all the ingredients together.
5. Mix through frozen raspberries (reserve a couple to decorate the top, if you wish), then spoon in to muffin casings on silicone muffin tray. Sprinkle with a few hemp seeds.
6. Place in oven and bake for 45-minutes. Until lightly browned and a toothpick comes out clean.
7. Allow to cool slightly before removing from the pan.
8. Enjoy while they’re still warm. Keep the rest in the fridge or freezer.


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