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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?
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 š
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?
Just had these and I was surprised they didn’t taste eggy…They were great!
DELICIOUS!!! (as are all your recipes!)
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
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!!
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?
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!
These look great! Can’t wait to try them. Do you think I could substitute the maple syrup with the same amount of honey?
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.
Can I use egg whites? If so what is the amount? I donāt tolerate yolk but do good on egg whites.
You can usually use 2 egg whites to replace 1 whole egg.
Made them tonight they are my favorite yet š