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.
Coconut Flour Pumpkin Muffins (Gluten-Free)
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: “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.”
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?
Do you have the calorie content for this recipe/
I made these for a meeting; and ALL are gone. So, five stars! I used 3/4 the amount of coconut flour (mine soaks up more liquid so I always start with less), and used a combo of swerve, vanilla stevia and coconut nectar for sweetener. I needed the whole time for baking and the peaks blackened on top – not sure how to keep that from happening. It didn’t have a nice mound at top but flavor was very good. Is there a chocolate muffin recipe that works as well as this one (with coconut flour/nut free)? If I use pumpkin and cocoa in this recipe without the spices will that work? Thanks!
Update: Cocoa did not work. If there is a chocolate version of these nut-free/coconut flour muffins would love the link! Blessings, and thank you for the recipe!
If you’re looking for a plain coconut flour chocolate cupcake, there is a great recipe for that in my first book, Everyday Detox. I can’t post that one to my blog since it’s in a published cookbook, but I’ll let you know if I ever come up with a different one!
Delicious! Made it as is and my hubby ate 4 before I had a chance to ask him how they were. Guess I know my answer! 😊
These turned out a little spongey. I’m not sure why because all of the other recipes of yours that’s I’ve tried have not been this way. Any suggestions? I really don’t care for that texture
Best muffins ever!! They are better than gluten and sugar muffins. So excited for this recipe. You must try these!!
Decided to try Chinese 5 spice and sprinkled some coconut sugar and walnuts on top. Great recipe, texture is awesome
The pumpkin muffin receipt looks great and will be making these tomorrow when the grandkids are dropped off.
Oh my goodness, I made these the other day, and they are absolutely delicious. The only thing I changed is that I put in 1/2 cup of honey instead of the 3/4 cup of maple syrup, and I added a little bit of water to make up for the liquid difference. They were SO good. I wasn’t sure about them right out of the oven, but I put them in the refrigerator overnight and in the morning they were so delicious.
made these for my gluten free daughter, and she loved them! Texture is incredible, just like “regular” muffins, and taste great, thanks!
Can these be made with a gelatin egg? If so how many?
It is so hard to work with coconut flour. These were super tasty. A huge hit with my kiddos. It will be a staple from now on. I do recommend splitting the muffins and adding a dollop of butter to each. It was perfect on a cold morning. 🥰
This is one of my favorite treats year round. I even replaced the pumpkin for banana and walnuts for my wife.
These were pretty good, but we doubled the recipe and they did taste eggy. Should we not use 12 eggs when doubling? It is a lot of eggs!
Tastes great!