Paleo Pumpkin Spice Muffins (Nut-free)

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


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


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)


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.


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.


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

4.28 from 33 votes
Paleo Pumpkin Spice Muffins (Nut-free)
A grain-free pumpkin muffin featuring coconut flour and Fall spices.
Servings: 12
  • 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)
  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.


*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?

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!

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

  1. Laura

    I just love pumpkin seeds. I use them in salads, trail mixes and just plain snacking.

    But just yesterday, I was craving that Fall pumpkin feeling and unfortunately downed 2 pieces of pumpkin pie in one sitting. Really wishing I had made these delectable looking muffins instead. You live and learn. Pumpkin flavoring anything is the best!

    1. Megan Post author

      I tried replacing 1/4 cup of the maple syrup with more pumpkin puree, and the resulting texture wasn’t as good. If you don’t mind the muffin texture being heavier/spongier, then feel free to make the adjustment.

      1. eileen

        I used 2 tbsp of maple syrup, 1/4 cup applesauce and 3 droppers of vanilla cream stevia and added more cinnamon & pumpkin pie spice. Tasted good but the texture was off, so hard to bake with stevia, but I can’t tolerate much sugar.

    2. megan

      I used 1/4 cup raw honey and 1tsp. of vanilla. I didn’t taste the original, but I think they turned out well. Rather moist.

  2. Andrea

    I cannot wait to make these. I have been wanting to make a pumpkin muffin, but am trying to limit grains. This looks perfect. I have loved everything I have tried from your website. The almond butter pancakes are a new weekend tradition. The chickpea “egg salad” is amazing. We are having the spaghetti squash casserole tonight. Thanks so much for all you do!

    1. Megan Post author

      I think it would work well as a loaf, too, but I’m not sure how long you would need to bake it. Probably longer, and maybe lower the temperature slightly so you don’t burn the edges before the center is baked through. Please let us know if it works for you!

      1. Natalie

        I tried baking this in a loaf pan and it turned out wonderfully! Normally I find coconut flour to be too “gritty” for me, so I tried something new. I sifted the measured coconut flour. Then, with a whisk I beat all the ingredients EXCEPT the baking soda until it looked really smooth.Then I added the baking soda. I used a standard loaf pan and baked at 350 for 30 minutes, checked it, 10 more minutes, checked it, and finally 5 minutes. It is wonderful! The texture and flavor is spot on. Definitely making this again, thank you!

  3. Jennifer

    like everything else you come up with, these look delicious and simple to make! I’m curious about the maple syrup substitution as well- is it more for consistency or sweetness? could it be substituted with stevia/coconut sugar or apple sauce or coconut oil like Monica’s suggestion?

    1. Megan Post author

      This amount of maple syrup created the texture and sweetness I was going for– these muffins taste more like a mainstream pumpkin muffin. I did try a version that replaced 1/4 cup of the syrup with pumpkin puree, and the resulting muffin was less sweet and pretty dense. My mom didn’t like them, but I didn’t mind them… so experiment at your own risk! Just make sure you use enough moisture, too. Coconut flour needs a LOT of moisture to come out well, so dry ingredients like stevia and coconut sugar would require adding oil or extra eggs to compensate.

  4. Vanessa

    You seriously have the best recipes. I love using your holiday/seasonal recipes as everyone loves your recipes! Thank you so much <3

    1. Megan Post author

      No, egg substitutes don’t work well with coconut flour. Check out the link to the vegan recipe I posted above!

  5. Jenny

    I just made my first batch and they taste delicious! I wish I had used a whisk to make sure everything was thoroughly blended though, even though I thought I had done a good job mixing. There were a few bites that tasted more egg-y than others. Other than that, is a wonderful, gluten-free recipe that I will make again! Thank you!!

  6. Kelley

    I checked the Amazon page for the silicone cupcake molds you use and they are made in China. Many have said heating silicone is not safe and anything from China is questionable. What research did you do to determine purchasing this particular brand?

    1. Megan Post author

      I was actually gifted this set when I was working on my cookbook, but I’m disappointed to hear that they are made in China! I actually don’t see anything about that on the Amazon page, but perhaps it’s because I’m on a mobile device instead of my laptop. I’ll let you know if I find a better alternative– I try to only share products I’ve tried myself, and these particular cups work so well!

  7. Kezia @ Super Naturally Healthy

    Perfect just been trying to make some red velvet cupcake with coconut flour and after reading your recipe I think i was using far too much vegetable in my recipe will try out your ratio and hope for the best – coconut flour is a tricky customer sometimes!

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    1. Megan Post author

      No, I would never try replacing coconut flour in a recipe– it’s just way too unique from other flours. Perhaps try using the spelt flour in the vegan pumpkin recipe I linked to in the post above?

  11. Jean

    Love, love, love these! I made them for a family picnic this past weekend and everybody loved them. My sister, who said she usually doesn’t care for some of the recipes I make for my Primal lifestyle, loved them! I added some chopped walnuts and used a low-carb cream cheese icing I have and sprinkled them with a few more finely chopped nuts. They look beautiful and taste amazing! Perfect for that first fall dessert and I have a feeling they will make an appearance several times again this year.

    Thank you so much for all of your recipes. They have seriously changed my life. I appreciate your time and effort and especially your creativity and devotion to a healthier lifestyle.

  12. Tami

    I just tried these, but with persimmon puree instead of pumpkin since I was out of pumpkin and had the persimmon on hand. They were wonderful! I did two batches – one as listed and the other with flax eggs instead of eggs. I know it’s suggested not to use egg substitute, but we thought they came out great either way. We tried them side by side and the only difference was the look of the muffins and the texture. The flax ones didn’t have the pretty rounded top and were a bit denser, but not super heavy. The taste was almost identical on both. My son(5) actually prefers the flax ones to the egg ones.

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  14. April East

    Exactly the texture and flavor I was looking to get!IThey were really good.I added some blueberries I had froze this summer.

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  16. Tami Adams

    Do you have the nutritional information on these? Specifically the carbs? I have a T1 diabetic and we have just started paleo and I’m surprised that most recipes don’t offer this information. I can add it up myself but its nice when its included.

    BTW just made these and they are fantastic! Thanks!

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  18. IUCN

    This looks so good. I don’t have all those individual spices- except cinammon-can I sub them out for pumpkin pie spice and then add cinnamon? How much p.pie spice? Thanks!

  19. Nicole

    Made these this morning- AMAZING flavor and texture and kept me full for hours when paired with some coconut yogurt.

    I realized after I started making them that I only had 5 eggs. While the muffins tasted great, they stuck to the paper liners pretty badly. Don’t know if this is because I didn’t have enough egg.

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  21. Stephanie

    These look great! Can’t wait to try them. Do you think I could substitute the maple syrup with the same amount of honey?

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  23. Alyssa

    Hi Megan, I love your recipes. You know how to make healthier treats taste so good! I’m making these muffins later…do you think I could add dark choc chips to this? Or do you think pumpkin and dark dark chocolate don’t go together? If so, would it alter anything else in the recipe?

    1. Megan Post author

      I think dark chocolate chips would be a great addition! I don’t think you’d need to change anything to add those. Hope you enjoy them!

  24. Myla

    I subbed 1/4 or the maple syrup for a small smashed banana and about a tsp coconut oil and a TBS almond milk. I also mixed in dark chocolate chips/craisins/pumpkin seeds. They are amazing!!

  25. Laurita

    I made these this morning, and love them! I ran out of maple syrup, so I did 1/2 cup maple syrup and subbed 1/4 cup of water to keep the consistency. They were plenty sweet for me, and the texture was great! Thank you for sharing

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  27. Suzanne

    I have a few questions:

    1. Has anyone tried using banana as an egg substitute for this recipe?
    2. What are the effects of adding a dairy free milk?
    3. Can sugar and dairy free butter be successfully used in place of maple syrup? If so what would be the measurements?

  28. Monika

    These are amazing! I am newly Paleo and can’t get over how great these taste. The texture is wonderful. My whole family loved them-including the picky eater 🙂

  29. Rachel

    Hi I was wondering if it’s possible to substitute something else for the apple cider vinegar/lemon juice (can you omit it?)

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  32. Deneen M

    can I use sugar free maple syrup? I’m diabetic, but would love to make these as I also follow a paleo diet. thank you.

  33. rianne

    these are great! we recently just started paleo and so far it has been wonderful! I ended up making 2 loaves from this recipe (by doubling it) I was wondering what is the best way to store these and how long will it stay fresh?

    TIA! 🙂

  34. Jennifer

    What flour could you sub out for the buckwheat in the vegan, my son is gluten free, soy free casien free.


    1. Megan Gilmore Post author

      Buckwheat is already gluten-free– despite its confusing name, it isn’t related to wheat at all!

  35. Jeanne Shepherd

    My daughter is allergic to buckwheat, coconut and almonds and eggs. Any ideas on how to make these muffins without the above ingredients? Thank you!

  36. Carmen meli

    Is there a substitute for coconut flour, please? Like for example using plain flour and shredded coconut? The reason being that I don’t find coconut flour here in France and I really love coconut!

  37. Maureen fleet

    Help! I’m totally panicked! I have always enjoyed your muffins but recently I have discovered food sensitivities to eggs and almonds! What is a healthy muffin lover to do???

  38. nieki

    Do these taste eggy? Since going gluten free, I’ve tried a lot of paleo recipes, but I don’t like the eggy flavor that a lot of the paleo recipes leave in my mouth. Are there any egg substitutes that work and don’t taste eggy?

    1. Megan Gilmore Post author

      I know what you mean, and in this particular recipe I don’t think you can taste the egg at all.

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  40. Katie

    When a recipe is baked with eggs is that proper food combining? My guess is not unless you use a flax egg or chia egg but then can those be mixed with flour?
    Im trying to figure out how to make properly combined recipe when baking. Hope you have some good tips?
    I love this blog!!!

  41. Lauren

    I just made this recipe using 1/4 cup of plain, organic applesauce in place of some of the maple syrup as I don’t like overly sweet muffins, and they came out fabulous tasting! they’re a big spongier than I expected, but I don’t mind.

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  44. Elaine

    These were seriously incredible! My whole family, including my 2 year old devoured the whole dozen in 2 days. I will be making more today. Thanks so much for sharing.

  45. Emily

    We don’t eat real sugar (of any kind, maple, agave, or otherwise) if we can help it – trying to control an autoimmune disease.

    Do you think these would work if I left it out? I’m worried about the texture since maple syrup is a wet ingredient. Could I sub coconut milk? The one thing I can eat sparingly is Stevia, although we try not to overdo it.

  46. Donna

    Is it possible to sub flax eggs? Egg replacer? I have this same question for your banana blender pancakes in your cookbook.

    1. Megan Gilmore Post author

      Flax eggs are usually a disaster with Paleo baked goods. Maybe the egg replacer would work, but they’ll probably be really flat– the eggs are what give it structure. I haven’t figured out an egg substitute for the pancakes, either, but I’ll be sure to post an update if I figure it out.

  47. Kyle

    Smelled amazing when cooking but ended up tasting pretty bland to me. Might be because I’m new to paleo and used to the insanely sweet ones.

    1. Alexa W.

      I thought the exact same thing! I put a little bit of Betsy’s Best Peanut butter on top and they were great! Gave it the extra taste they needed.

  48. Kate

    Anything that can be used instead of coconut flour (I’m allergic- oddly enough the doc refers to it as a nut allergy) ?

    Thank you!!!

    1. Megan Gilmore Post author

      I’m working on a vegan version that doesn’t use almond or coconut flour– hopefully it will be ready to post soon!

  49. jacky

    just made for my diabetic daughter , made them mini muffins only 8 carbs per muffin she is to say the least ecstatic, thx so much they are delish

  50. 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.

    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? 🙂

      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.

  51. 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!

  52. 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.

  53. 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. 🙂

  54. 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!

  55. 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?

    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!!

  56. 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!

    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!

  57. 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.

    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.

  58. 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.

  59. 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!

    1. Megan Gilmore Post author

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

  60. 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.

  61. 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!!!

  62. 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).

  63. 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!

  64. 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 🙂

  65. 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.

  66. 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.

  67. 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.

  68. 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

  69. Amanda

    These muffins were just way, way too sweet for me and my family. Each muffin has 13 grams of sugar from the maple syrup alone.

    1. Megan Gilmore Post author

      You’re welcome to tweak it to suit your tastes! I always aim to please people coming off of refined sugar treats to help them gradually transition without feeling deprived, but if you’re already avoiding that stuff, you won’t need it as sweet.

  70. Shirley

    My family loves these muffins, thank you and they taste delicious!! We are doing the Whole 30 as a family and has caused many tears from my 10 year old during school birthdays and when other treats are passed around. We decided to allow “paleo muffins” for these days at school and occasional breakfasts (kids can only do eggs for so long lol!). What a hit! Even my picky “nearly teenage” 12 year old loves them! Also what I love is how stinking easy they are to make! I am grateful to have found this awesome recipe and will be a keeper long after our Whole30 journey is over:)


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