This post may contain affiliate links. Please read my disclosure.
These are the most delicious, moist, melt in your mouth paleo pumpkin muffins!
It’s my favorite recipe to make in the fall. I always make a few batches of these paleo pumpkin muffins and bring them for snacks to the local fairs this time of year.
This afternoon, I put these paleo pumpkin muffins out for my family on the dining room table and when I turned around, they disappeared!
I’ve been searching for a great recipe for paleo pumpkin muffins for a long time. I made a few recipes that sounded good; however, the few that I tried didn’t seem to have that delicious pumpkin taste.
Also, one of the problems that I had with many of the recipes was that they used a combination of both almond flour and coconut flour. Some of the people in my family are allergic to almonds, so I couldn’t use any of those. I’ve been using coconut flour for a lot of recipes, like my gluten free apple cinnamon muffins.
After searching more recipes for paleo pumpkin muffins, I stumbled across one that sounded good, but when I first made it, the inside turned out like pumpkin pudding. To work with the recipe, I added more flour and changed a few other ingredients. With these changes, the muffins came out with the perfect taste and consistency!
Paleo Pumpkin Muffins are a Healthy Fall Treat
I love eating anything pumpkin flavored in the fall and this recipe for paleo pumpkin muffins is my all time favorite. It’s one of the many reasons I love this time of year!
These pumpkin muffins are paleo, gluten free and dairy free. It’s great to use fresh pumpkin if you have any. I usually use canned pumpkin because I haven’t grown pumpkins in our garden in years.
I love adding pumpkin to my diet because it is a good source of fiber and vitamin C. Eating these paleo pumpkin muffins is the most delicious way to get some of the benefits of pumpkin.
Paleo Pumpkin Muffins Recipe:
Ingredients:
- 1/2 cup coconut flour
- 1 cup canned pumpkin
- 1/4 cup coconut oil (melted)
- 1/4 cup raw honey
- 4 eggs
- 3/4 tablespoon pumpkin pie spice
- 1/2 teaspoon baking soda
- 1/2 teaspoon apple cider vinegar
- 1/4 teaspoon sea salt
Muffin Cups/Pan
If you don’t have a muffin pan (I don’t either), you can use these great muffin baking cups.
They’re great because they are unbleached and chlorine free!
Here’s the batter mixed with all the ingredients:
Here’s the paleo pumpkin muffins ready to go in the oven:
Instructions:
1. Combine the coconut flour, pumpkin pie spice, and sea salt all in a large bowl and stir the ingredients.
2. In a separate bowl, combine the canned pumpkin, melted coconut oil, raw honey, eggs, and stir well.
3. Slowly add the dry ingredients to the bowl of wet ingredients and mix well.
4. Add the apple cider vinegar and baking soda to the mixture and stir. (these help the muffins rise and be nice and fluffy)
5. Use a spoon to scoop the batter into muffin baking cups (I used these) or a muffin pan.
6. Bake at 350 degrees for 25 to 30 minutes.
Hint: when you first take them out of the oven, let them sit for 15 minutes before eating.
I hope you enjoy these Paleo pumpkin muffins!
Lori, would it work if I cook the pumpkin myself as I prefer not to use tinned food if possible. I don’t like the added sugar in these either? I love this site.
You can definitely use fresh pumpkin. I’ve always do that in the fall when I can use pumpkins from my garden (I prefer not to use canned when possible too). You can definitely leave out the honey. I make them for my mom all the time with no honey. The pumpkin makes it taste so good, you don’t need it. 🙂
I am not able to eat vinegar and so was wondering if I could substitute baking powder for the baking soda/vinegar?
You can do that; I’ve made them without the baking soda and vinegar before when I forgot to add it lol.
I tried these last night, they don’t rise, they are very moist. I used 1 whole egg & 5 egg whites, because I rarely use the yolk. I’ve slowly been giving up added sugar so my initial bite was like ugh! Where’s the sugar? Lol but as you continue to eat the you really taste the pumpkin, spice, but would the kids eat them, YES! All gone , a hit! Thanks for the recipe. I posted a picture on Instagram. @Low carb mel
Glad the kids enjoyed them! I wonder if using egg whites instead of the yolk affected them rising. You can add more honey if you would like them sweeter. 🙂
I could not get my muffins to rise with the vinegar / bake soda combo. They taste pretty good but are too solid and dense . Any suggestions ? Thanks !
Hi Karrie, the muffins should rise a little, but because they’re made with coconut flour, they don’t rise anywhere near what typical bread does. I usually make my muffins fairly large so that there is much more to them.
I’m baking these right now. I used coconut sugar and butter instead of honey and coconut oil. I can’t wait to devour these muffins, the house smells soooo good.
Sounds great! Hope you enjoy them!
Hi Lori
Can milk be substituted for coconut oil and does the pumpkin need to canned. I would prefer to cook it myself.
I haven’t tried substituting milk for the coconut oil, but I would guess that it would work. You can definitely use fresh pumpkin, just be sure to mash it up well to a similar consistency.
Thanks Lori
I tried it with milk instead of coconut oil and it worked fine. The texture was perfect.
The only difference was the bread was sweeter, actually a bit too sweet. I don’t see how substituting milk for oil could do this but I will keep experimenting
Glad it worked! 🙂
What type of milk did you use & how much? Have to try these!!
Hi Lori
My last question about omitting honey has been answered several times but I didn’t realise.
Thank you.
Hi, I noticed in one of your comments that you said you made these without honey for your mom. Does that mean you did not add a sweetener? My mom has cancer and I’m trying to find a recipe with very low or no added sweetener. Stevia tastes terrible because of the chemo. If these tasted good without the honey I’d like to try making them. Thanks
My mom makes them nearly every week with no honey or other sugar and she loves them! They still taste great without the honey, just a little more plain. Best wishes for your mom!
Thank you for a nut-free, dairy-free recipe!!That is hard to find. I think I made these before. If so, they turned out/tasted great. I just remember trying a pumpkin muffin recipe before.
If one keeps their body hydrated enough and doesn’t over-consume, there shouldn’t be a problem. I have swallowing issues from a surgery, but find more problems with potatoes than I do with a coconut flour recipe with a proper liquid ratio. And just for the record, there are health consequences to using too much almond flour.
They are delicious! Hope you enjoy the recipe.
These are delicious! Probably one of the most moist coconut flour recipes I have tried, I was so pleased! I was looking for a pumpkin muffin recipe and picked this one because it used more pumpkin than many others – I wanted it to be a prominent ingredient! I will definitely be making these again. Thank you!
Thanks for sharing how they came out. It’s my favorite recipe!
I cannot wait to try this recipe. I love all of the ingredients. Thank you for sharing!!
Thanks Sheryl, enjoy the recipe!
Love the recipe! Will def save and give a try.
I tried these but with butter but they didn’t really look like muffins they stayed pretty soft and didn’t rise would the butter vs coconut oil make that bit of difference?
Hi Cheryl, I haven’t tried making the recipe with butter, but I don’t see why it wouldn’t work. Did you substitute any other ingredients? The reaction between the baking soda and vinegar helps the muffins to rise.
I really want to try these they look great. However I’m having trouble finding coconut flower. Any ideas?
Hi Taffy, You could check your local health food store or also get it online.
Would I be able to substitute anything for the honey in this recipe?
You can substitute another sweetener, maple syrup or palm sugar may work well. I’ve made them a few times without any honey for my mom and they still came out delicious!
I just purchased my first bag of coconut flour last week and I’ve been searching for a recipe to use it in! These look great and I already have all of the ingredients! Whohoo! Can’t wait to try!
Great, hope you enjoy the recipe!
Do you mix the vinegar with the baking soda and then add it? Mine baked 28 minutes and looked very dark but are almost wet when I eat them. I left them in the (turned off) oven all night to try and dry out – no luck. Or should I have left them in their pans for that 15 minutes cooling time? Tossing this bunch. Maybe I will leave out the coconut oil and see if that helps.
I add one at a time to the bowl of ingredients, but either way it should come out the same. Sorry they did not come out well, did you substitute any ingredients? I cook mine for the full 30 minutes and then let them cool for at least 20 minutes.
Lori, thanks for your reply. No, I didn’t substitute anything. I will try them again, tenting them with foil if they start to get too dark. And I will leave them in the pan for 20 minutes to cool before removing. I really want to get these to come out. They look and sound so delicious and ’tis the season for pumpkin!
mine turned out the same exact way but I used butter
Wow! I made these last night. They are outstanding.. so moist, soft, airy, pumpkiny – wonderful. Will be making again for sure!
🙂 thanks for recipe.
Awesome! So glad you enjoyed the recipe!
I’m super excited. They’re in the oven. I added a few Enjoy Life chocolate chunks to a few of them since chocolate and pumpkin are a very friendly combination.
I’ll keep you posted!
Yum, that sounds delicious with chocolate chunks!
These were fun to make and tasted good even before baking! Next time I will put the wet ingredients in the large bowl and the dry in a smaller bowl. They are in the oven now : )
What can I replace the eggs with? I don’t eat eggs:)
Possibly applesauce or chia seeds.
OMG these are delicious! I just found your website and had to try these tonight. I’m so excited to check out the rest of your site! =)
Yay, so glad you liked them! It’s my favorite recipe 🙂
These look wonderful! I used to use almond flour but need to avoid it for now so I’ve been looking for coconut flour recipes. I love pumpkin so I can’t wait to try these. I have to use coconut sugar, so I may try to sub it for the honey.
I used 1/2 cup of coconut sugar in place of the honey. It worked well. Very tasty.
Yum, I was looking for a pumpkin muffin recipe that didn’t contain almond flour and came across this one–being newer to Paleo baking– this appeared pretty easy– and it was easy and more importantly with that the recipe is delicious!! I topped with some pepitas for a little crunch– yeah, happy kids tomorrow when they discover the treat in their lunch boxes!!!!
So glad you enjoyed the recipe!
is it okay to sub the eggs out for flax ‘eggs’? if so this looks perfect!!
Hi Jenni, I haven’t tried that in this recipe, but if you do, let us know how it works for you 🙂
Do you think lemon juice would work in place of the vinegar? I never keep it because I have reactions to it. Thanks!
The reaction between the baking soda and vinegar helps the muffins to rise. I haven’t tried it without the vinegar, but if you give it a try, let us know how it comes out 🙂
What is the measurement for the honey? It just says 1/4.
It should be 1/4 cup, sorry about that!
Thank you Lori! I figured that was what it was but wanted to check. I just made them and they are AWESOME!
Can’t wait to try these! Is it 1/4 cup of raw honey?
Yes it should be 1/4 cup, sorry about that!
Hi Lori
Will leaving the honey out spoil the result?
You can definitely leave out the honey if you prefer. My mom makes them with no honey to reduce the amount of sugar and they still come out great!
These look great. I am going to try them tomorrow. About how many muffins do you get out of this recipe?
Thanks.
Great question! The recipe makes about 10 – 12 muffins.
Thanks – that’s helpful. Mine are in the oven now. I’ll let you know how they turn out.
Dr. William Davis, author of the Wheat Belly Cookbook, page 67, “Coconut flour is best and most SAFELY used to modify the texture and flavor of nut meals/flour. Only occasionally is it useful as a stand-alone flour, such as a thickener for grave, as it tends to be VERY HYGOSCOPIC, or water absorbing, so much so that it can actually LODGE IN THE THROAT, because it soaks up all the moisture in the mouth and throat.” He recommends 12 parts almond meal/flour, 4 parts golden flax seed, 1 part coconut flour. Example: 1 1/2 cups almond flour, 1/2 cup golden flax seed, 2 TABLESPOONS COCONUT FLOUR. For the safety of your readers I hope that you will revise your recipes. Thank you.
I appreciate your concern; however, I believe the ratio of coconut flour to liquid ingredients is what needs to be examined when determining the risk factor in regards to dysphagia. If 1/2 cup of coconut flour is used with several cups of liquid ingredients, the end result would be very moist. If 1/2 cup of coconut flour was used with only 1/2 cup of liquid ingredients, then it would be considerably dry.. When determining a risk of dysphagia, the overall ‘wetness’ of the end product is what needs to be considered.
Recipe for Coconut flour and almond meal pancakes
Hi Lori. I love your articles and recipe and your online presence.
I’d like to share these pancakes that I have made a zillion times.
These pancakes are light but satisfying. I put a dab of yogurt, berries and drizzle with a bit of maple syrup. Sprinkle with flaxseed or walnuts if you like.
2 eggs
1/2 cup almond milk
1/4 cup coconut flour
1/4 cup almond meal
1 teasp baking soda
1 teasp apple cider vinegar
1. Heat a griddle or frying pan with coconut oil, coconut oil spray, or butter on medium heat.
2. Go down the list and dump into a bowl or a quart jar or quart plastic container. Blend gently with a fork, beat out the lumps: not too much. (if you can let this sit for 10-5 minutes it will be thicker but I never wait.)
3. Drop one tablespoon of batter into the oil and fry about 5 minutes. It absorbs a lot of oil but it’s coconut oil, so fine.
It will be very tricky to turn it over but you have to smell it cooking, detect the slightest browning on the edges, and peak under the pancake to see if it’s ready to be flipped. With courage and determination, gently and quickly flip the pancakes. If the pan got too dry, spray the pan with the left hand while holding the pancake in the flipper on the right. Finally they fry til brown.
Whole process takes about 15 minutes. Serves about 10 fist size pancakes. If you have leftover batter its easier to fry the next day.
You can double the recipe if you have a family. I’d make them and keep them warm in your toaster oven or oven.
It’s worth it when you get the hang of flipping a wet pancake that seems like its going to be a mess but it works out beautifully in the end. Worth the effort. I’ve done this many times and it’s my favorite breakfast.
They sound yummy, I’ll have to try that recipe!
Lori, I am going to try these muffins as soon as I can get to the store for a pumpkin! I made your pancakes this morning (Judy) and they came out beautifully! I had no trouble turning them, and that may be because they did not run all over the place (too dry?), though I did notice they taste a bit bitter (at the back of the mouth) – hubby did not find anything wrong with them… in fact he is looking forward to having them with berries and cream!!!
I’ve tried many coconut flour recipes. I do realize that recipes that contain only coconut flour, as “the flour” do stay in my throat a bit, even those that are very moist like this one! As long as I have a glass of water nearby, it isn’t too annoying.
THANK YOU FOR THAT INFORMATION DEBRA, AND YOU ARE 100% RIGHT ABOUT THE COCONUT FLOUR
thanks for the awesome concern! when you are allergic to nuts and seeds this recipe is great! My daughter has never had an issue with swallowing coconut flour and she has been eating it since she was 1 year old.
HYGROSCOPIC is the correct spelling.