These squash muffins have been a favorite both in the Grain Free Meal Plan and the GAPS Intro Book.  They are gut-healing and great to make with zucchini in the summer and winter squash in the winter.

GAPS Intro Diet

The GAPS Intro diet is a very powerful, yet restrictive and strict protocol designed by Dr. Natasha Campbell-McBride to heal the gut.  We did GAPS Intro on our quest for autism recovery, and ended up healing dairy allergies and eczema in the process!

The GAPS Diet is a strict elimination diet, starting with only very easy to digest low-allergen foods, and then slowly but persistently adding in more varieties of food as the digestive tract heals and the GAPS patient can tolerate them.  Read everything you need to know about the GAPS Diet here. 

The GAPS Intro goes in ‘stages’ and my best-selling e-book What Can I Eat Now? 30 Days On the GAPS Intro Dietwalks you through the stages day-by-day. I used this protocol for my own family with amazing success, though it was a struggle to understand at first. That’s why I put together this printable ebook- to help you save time, energy, and confusion.

In stage 4 on day 18 we introduce these delicious pancakes, which are such a treat after 10 days of soup, boiled meat, and boiled vegetables!  They can be topped with ghee to go with our numerous GAPS Intro Soups.

GAPS Intro Stage 4 'Bread'

Course: GAPS Diet, GAPS Intro, Gluten Free, Gut and Psychology Syndrome Diet
Cuisine: Muffins
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 12 muffins
Calories: 186 kcal
Author: Cara Comini
These simple almond flour muffins use zucchini to add flavor and moisture - they're always favorites on the Intro diet!


  • 2 cups almond flour
  • 6 eggs
  • 2-3 medium zucchini about 2 cups shredded; butternut squash can also be used
  • ½ teaspoon sea salt
  • 4 tablespoons tallow to grease muffin pan


  1. Preheat oven to 350* F.  If using a stoneware muffin pan, line with parchment liners and then drop a bit of tallow in each liner before pre-heating.  Preheat muffin pan, liners, and bit of tallow to melt - this will prevent the muffin from sticking to the pans. 

    If you don't want to use liners, soften the tallow a little bit and grease each muffin cup well. 

  2. Puree all ingredients in a blender or food processor or shred zucchini with a grater and mix all ingredients with a fork. Pour batter into well greased muffin tins or a small loaf pan. 
  3. Bake at 350* for 20-30 minutes, or until a knife inserted comes out clean.

Nutrition Facts
GAPS Intro Stage 4 'Bread'
Amount Per Serving (1 muffin)
Calories 186 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 4g20%
Cholesterol 94mg31%
Sodium 130mg5%
Potassium 115mg3%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 1g1%
Protein 7g14%
Vitamin A 185IU4%
Vitamin C 5.9mg7%
Calcium 57mg6%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Learn how to heal leaky gut

60-page ebook of all my best GAPS Diet (Gut and Psychology Syndrome) articles all in one place.

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