This post may contain affiliate links. Please read my disclosure and privacy policy.
These Coconut Flour Pumpkin Muffins are a delicious way to celebrate pumpkin season. They are naturally grain-free and Paleo friendly, and make a great protein-packed breakfast or snack on the go!
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.
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.
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)
Instructions
- 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.
Nutrition
Notes:
- If you’d prefer a version made with almond butter instead of coconut flour, check out my PaleoPumpkin Spice Muffins.
- If you’d prefer a vegan recipe, check out my gluten-free Pumpkin Bread.
The American College of Allergy, Asthma & Immunology (ACAAI) states: āCoconut 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.ā
If you try these Coconut Flour Pumpkin Muffins, please leave a comment below letting me know how you like them. And if you make any modifications, I’d love to hear about those, too! We can all benefit from your experience.
—
Reader Feedback: What’s your favorite way to enjoy pumpkin?
You seriously have the best recipes. I love using your holiday/seasonal recipes as everyone loves your recipes! Thank you so much <3
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?
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.
these look deliciously moist and yummy! i love that they are GF and nut free š
These look amazing! Can this recipe be adapted to a loaf pan? How would I need to change it?
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!
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!
Ohh these look absolutely delicious!! I love pumpkin in baked goods and just had a pumpkin muffin yesterday!
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!
Can some of the maple syrup be substituted with coconut oil or apple sauce?
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.
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.
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.
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!
Being mostly grain free, a good muffin recipe is hard to come by, but these look fabulous! My favourite way to enjoy pumpkin is probably the traditional pumpkin pie.
I was wondering if this recipe would work as donuts like the banana donut recipe worked for muffins?
I’m not sure, but I do have a pumpkin spice donut recipe posted here: https://detoxinista.com/2012/12/pumpkin-spice-donuts-grain-free-nut-free/