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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?
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.
Do you think I could replace the coconut flour with spelt flour?
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?
So excited it’s pumpkin season! These are on my to-make list for sure. Also added them to a roundup of fit finds this week too š
Hi! These muffins look fab! Can I substitute regular flour for the coconut flour? Thanks!
Can you use something else besides coconut flour? My child is allergic to coconut.
These muffins look wonderful and like a perfect fit for my first whirl into the world of coconut flour! Pinned!
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!
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?
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!
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!!
Is there an egg substitute that would work? I normally use applesauce. Would that work in these?
No, egg substitutes don’t work well with coconut flour. Check out the link to the vegan recipe I posted above!