Paleo Pumpkin Spice Muffins (Nut-free)


These muffins are a delicious way to kick off pumpkin season.

paleo-pumpkin-spice-muffins

Made with coconut flour, they are perfect for those who need to avoid grains and nuts,* and they are also higher in fiber and protein than a traditional muffin.

I have to admit, I feel pretty silly calling any sort of baked good “Paleo,” but sometimes it’s just the easiest way to identify a recipe as grain-free, dairy-free, and refined-sugar-free without making the recipe title so much of a mouthful. Whether you follow a Paleo diet or not, these muffins are a tasty Fall treat, great for a breakfast on-the-go or served with an afternoon tea. My son is a big fan of them, too!

(If you’d prefer a muffin recipe that doesn’t call for eggs or coconut flour, be sure to check out my recipe notes at the bottom of this post.)

Pumpkin Spice Muffins (Nut-free)

Makes 12 muffins

Adapted from these Applesauce Cupcakes

Ingredients:

3/4 cup coconut flour
1/2 cup pumpkin puree (canned or homemade)
3/4 cup maple syrup
6 eggs
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
3/4 teaspoon baking soda
1 teaspoon apple cider vinegar (or lemon juice)

Directions:

Preheat the oven to 350F and line a standard muffin tin with 12 parchment or silicone baking cups. (I use these silicone cups.) In a large mixing bowl, combine all of the ingredients and stir well with a whisk to break up any clumps.

pumpkin-spice-muffin-mix

Divide the batter into the 12 baking cups, then bake at 350F for 25 to 30 minutes, until the edges are golden and the centers are firm. Allow to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

coconut-flour-pumpkin-muffins

Store the muffins in a sealed container in the fridge for up to one week, or in the freezer for up to 6 months.

4.3 from 32 reviews
Paleo Pumpkin Spice Muffins (Nut-free)
Author: 
Serves: 12
 
A grain-free pumpkin muffin featuring coconut flour and Fall spices.
Ingredients
  • ¾ cup coconut flour
  • ½ cup pumpkin puree (canned or homemade)
  • ¾ cup maple syrup
  • 6 eggs
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • ¾ teaspoon baking soda
  • 1 teaspoon apple cider vinegar (or lemon juice)
Instructions
  1. Preheat the oven to 350F and line a standard muffin tin with 12 parchment or silicone baking cups. (I use these silicone cups.) In a large mixing bowl, combine all of the ingredients and stir well with a whisk to break up any clumps.
  2. Divide the batter into the 12 baking cups, then bake at 350F for 25 to 30 minutes, until the edges are golden and the centers are firm. Allow to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
  3. Store the muffins in a sealed container in the fridge for up to one week, or in the freezer for up to 6 months.

Notes:

*The American College of Allergy, Asthma & Immunology (ACAAI) states: “Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut. If you are allergic to tree nuts, talk to your allergist before adding coconut to your diet.” (source)

Reader Feedback: What’s your favorite way to enjoy pumpkin?

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Meet Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organs— no juice fasting required. (Unless you want to!) If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

127 thoughts on “Paleo Pumpkin Spice Muffins (Nut-free)

  1. Jill Sandmeier

    Just getting into a healthier way of eating, and trying to do no gluten, soy, dairy, sugar, corn, or caffeine. I read somewhere that too much maple syrup for sweetening can hinder weight loss goals, so I’m wondering if you could use half applesauce, half maple syrup.

    Reply
    1. Shannon

      Jill, this sounds like a great idea! I’m not sure the best ratio of the two ingredients, but it would definitely be a worthwhile experiment! Did you end up trying this and if so, how did it turn out? 🙂

      Reply
      1. Mary Patricia Fratesi

        Coconut flour swells significantly when mixed with the wet ingredients. At first seems out of proportion however quickly swells and looks as a normal batter.

        Reply
  2. Shannon

    I made these for the second time today, I’m obsessed! This time I added dried cranberries and chopped pecans and it took them to a whole new level. Thanks for sharing the recipe!

    Reply
  3. Allison

    I thought these were great! I am not a big ginger fan so left out the ginger and cloves and still so yummy. My 2 year old loved them as did my husband who doesn’t like coconut. I did cook a bit longer until they were pretty brown. I cannot wait to try more coconut flour recipes now.

    Reply
  4. Brett

    Really yummy!! Thanks for the great recipe. I used a sweet potato, as pumpkin is not easy to find where I live… and added chocolate chips to entice my six-year-old to eat a healthy breakfast. We have been making your raspberry muffins and almond pancakes for years. I haven’t found another site with such simple healthy recipes. You have really helped us change our lifestyle. 🙂

    Reply
  5. Lisa

    Really good. Not eggy like some we’ve tried. Just made these for my 2 year old and she’s back for seconds. Perfect size for her hands and great way to sneak in some things she might not eat otherwise. Thanks for posting!

    Reply
  6. Maya

    I left out the cloves and added cardamom. Delicious! My kids ate them all. Not eggy like other recipes I’ve tried.
    I wonder if I could make a banana version by subbing it in for the pumpkin? Any ideas?

    Reply
    1. Denise denis

      Yes- just subbed banana for pumpkin because I didn’t have any pumpkin and they are Great!!!
      I have made this pumpkin recipe 175 times. I love these muffins!!

      Reply
  7. Tami Rupe

    I am allergic to all forms of nuts. When you say they are ‘nut free’ and have coconut flour, that makes no sense. Coconut is a NUT. Therefore, I will substitute a gluten free flour.

    It is difficult to do Paleo when you are allergic to nuts and Diabetic!

    Thanks for the recipe!

    Reply
    1. Megan Gilmore Post author

      The American College of Allergy, Asthma & Immunology classifies coconut as a fruit, not a botanical nut, and has stated that most people who are allergic to tree nuts can safely eat coconut, which is why most recipes will be labeled “nut free” even if coconut is included. If you are allergic to tree nuts, it is definitely recommended that you talk to your allergist before adding coconut to your diet, though!

      Reply
  8. healing

    Thank you for posting, I like alot of what you share, but these didnt taste well.
    I wonder if the type of coconut flour makes a difference, as I changed brands.
    Tasted baking soda, over sweet, sponge like.
    I really wonder if the coconut brand makes a difference.

    Reply
    1. Sue Wheeler

      I made them today and mine don’t task good either. I used organic coconut flour, I used Libby’s 100% canned pumpkin mane am wondering if that’s what I did wrong.

      Reply
  9. Jodi

    I made these this morning. I make my own pumpkin puree and freeze it in 2 cup packages. So, I took this recipe and quadrupled everything except the eggs. I only had 16 so that is all I used. Also, instead of quadrupling the maple syrup, I used half maple syrup and 1/2 raw honey. It took a little longer baking time but they turned out absolutely delicious! The texture was just like pumpkin bread and with a little bit of whipped topping on top made it taste just like pumpkin cake! I took these to a potluck and they were gone. Quick and easy to make too.

    Reply
  10. Nicole

    The first time I made these they were really grainy. The second time I doubled the pumpkin and they’re much better now. The flavor of these muffins is great! These are going to get made a lot because they’re the easiest, yummiest paleo muffins I’ve found!

    Reply
    1. Megan Gilmore Post author

      I don’t, but you can use a free nutrition calculator like MyFitnessPal.com to quickly calculate what you need!

      Reply
  11. Heather

    Well, I can’t say I’ll make these again. We’re pretty disappointed about how these muffins turned out, and I’m not sure what the issue was. I used organic coconut flour and canned pumpkin, and the muffins were eggy and not smooth on the tops (or as smooth as your pics are showing). I’m a bit surprised that the recipe calls for so many eggs and so much maple syrup. We doubled the recipe (a mistake for making a first-time recipe), and we “wasted” a dozen eggs and a bottle of syrup.

    Reply
  12. Sharon

    Now that the fall season is here I wanted a Paleo pumpkin muffin recipe. I found it here. These muffins were delicious. Goodbye Dunkin Donuts pumpkin muffins, hello Paleo (healthy) pumpkin muffins!!!

    Reply
  13. S.C.

    These were amazing! Usually pumpkin muffins with coconut flour taste more like flan (super eggy). These tasted like really moist muffins. I had to use only 1/2 cup of maple syrup because I ran out, so I subbed in an extra 1/4 cup of pumpkin puree, 4 drops of stevia, three packets of xylitol, an extra splash of ACV and they turned out delicious and moist. Thanks for a great recipe. My favorite pumpkin recipe is usually pumpkin pie, but these are my new favorite pumpkin treat.
    PS- to those who say they came out too sweet, make sure that you aren’t using pumpkin pie filling. There is a huge difference between canned pumpkin and pumpkin pie filling (and they are usually stocked next to each other in the grocery store).

    Reply
  14. Heather

    These are fantastic! I’m going to make another batch this week. My four-year-old is eating them too fast!!!! Thank you! Thank you!

    Reply
  15. Erin

    Has anyone tried adding ground flax? Thinking of adding 2 tbsp of ground flax to amp up the protein and fiber in the muffins 🙂

    Reply
  16. Leticia

    These are really good! My 10 year old loved them and she’s pretty anti-low carb, lol.

    Today I made my second batch and I made these adjustments:

    1. I used sugar free syrup. I’m type 2 diabetic, so the lower the carb content,the healthier my blood sugar will stay.
    2. Added 1/4 a cup of Stevia. I found my first batch lacked sweetness. Could be because I decided to use sugar free maple syrup perhaps?
    3. I sprayed Pam into the parchment muffin cups in butter flavor. I noticed that with my first batch, they stuck really bad on the parchment paper and I lost about 1/4 of the cupcakes to the paper.

    Reply
  17. Ashley

    For those wondering about nutrition, I put the ingredients in MyFitnessPal (obviously actual nutrition may vary a little depending on brands), but if you make 12 muffins each muffin is roughly 120 calories, 4.2g protein, 3.6g fat, 31g carbohydrates, 3g fiber, 28g net carbs, and 26.8g sugar.

    Reply
  18. JJ

    Pretty tasty! I doubled it so used an entire can of pumpkin puree, 1.5 Tbsp pumpkin pie spice (instead of the pumpkin pie mix), 1 Tbsp vanilla extra and for the sweet ended up using 3/4 cup maple syrup + 1/2 cup honey (for a double batch). Doesn’t have that coconut flour aftertaste baked goods can sometimes get. Yield was 24 good sized muffins we’ll eat throughout the week for breakfast and freeze the extras. Recommend.

    Reply
  19. Dana

    I tried these too I subsituted applesauce for 1/2 maple syrup and added chocolate chips and pecans I liked them but they didn’t look nothing like your picture the coconut flour absorbed all the liquid so next time I’m using almond flour and coconut flour

    Reply

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