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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.)
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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.
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Reader Feedback: What’s your favorite way to enjoy pumpkin?
can we sub sweet potato?
Sure, I don’t see why not!
Hi Megan,
Can I use date paste instead of maple syrup instead?
Yes, I think so.
I made the recipe exactly as is and they are amazing! So moist and yummy! I think next time I might sprinkle in a few dairy free, chocolate chips.:)
I like the flavor but they are very dry. Next time I think I’ll add some coconut oil or other fat.
These muffins are delicious and super easy to make!
What can be subistuted for the eggs in this recipe?
To get a similar texture, you’d probably need to use some sort of flour. Flax eggs won’t work, and arrowroot might, but the muffins will be very flat and dense. Let us know if you experiment with it!
I just made these and they have a great taste, but are way too dry. Do you think it’s the brand of coconut flour I used? (I used Simple Truth.) I was careful to measure exactly and had all the right ingredients.
Coconut flour is tricky. I always start with half of what is called for, wait a bit for it to absorb and then add a little more till the right consistency is achieved. In this recipe I used 3/4 of the 3/4 cup with my brand of CF.
These were really good. I even made them with flax eggs — they kind of retained their original shape on top- so next time I might smooth them out with a rubber spatula first. I will save the recipe!
This recipe is great! I added 2 tbsp of flax seed meal for a fiber boost. It worked out wonderfully.
I’m so glad you enjoyed it!
Hi! So this one tasted quite metallic. I think maybe baking soda is too much. Can i reduce the quantity? If so, by how much?