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 put into muffin tin

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.

pumpkin spice muffins with one cut in half

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

4.26 from 35 votes
Print
Paleo Pumpkin Spice Muffins (Nut-free)
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

A grain-free pumpkin muffin featuring coconut flour and Fall spices.

Course: Breakfast
Servings: 12
Calories: 121 kcal
Author: Detoxinista.com
Ingredients
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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Comments

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.

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!!!

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).

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!

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 🙂

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.

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.

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.

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

Tricia

Can you make these with flax eggs? If so how many?

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.

    Megan Gilmore

    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.

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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