These coconut flour pumpkin spice muffins are perfect for breakfast or a snack. They’re paleo and GAPS diet-friendly, too, so you don’t have to feel guilty devouring them!
All the pumpkin things.
Every year it seems that I’m a little late jumping on the pumpkin bandwagon. Or any food trend bandwagon, for that matter.
But I don’t care what time of year it is, I’m always up for a good pumpkin something. In my mind, pumpkin-everything is not a dead horse to be beat, it’s a dear friend you invite over whenever you get the time.
And I always have time for pumpkin. Especially when it’s in the form of a smoothie, pie, gummies, or muffins.
If you’re a fellow pumpkin-lover, let me share a few of my favorite pumpkin goodness recipes with you! They’re all 100% GAPS friendly, and paleo, minus that ice cream recipe. So click on the links and check them out. You won’t be sorry that you did… I promise.
- Death by Chocolate Pumpkin Spice Bread
- No-Churn Pumpkin Cheesecake Ice Cream
- Savory Pumpkin Muffins with Apple & Sage
- Pumpkin Pie Gummies
- Chocolate Almond Butter Pumpkin Smoothie
- Hot ‘N Creamy Pumpkin Flax Cereal
Pumpkin spice muffins.
But back to these delicious Pumpkin Spice Muffins. These soft, perfectly flavored beauties are borne out of my love for pumpkin and my 6-year old’s love for muffins. I do believe they go together quite well. How could they not? Pumpkin pretty much goes with anything, and muffins are just about one of the most wonderful foods ever invented…
In my humble (but correct) opinion, anyway. 😉
These pumpkin spice muffins are grain-free, dairy-free, and refined sugar-free, which makes them perfect for paleo and GAPS diets. They’re also made with coconut flour, so they’re perfect for tree-nut free friends. (Please, pleeeeeease, don’t try and tell me they aren’t nut-free because they have coconuts in them. Coconuts are not nuts, my friends.)
For all you egg-free friends, I’m sorry. You can’t eat these. Sorry. That’s their one downfall. Other than the fact that they disappear as soon as they come out of the oven.
In the recipe card I’ve linked to some of the products from my affiliate partners that I like to use. Purchasing through these links won’t cost you anything extra. Thanks!
Pumpkin Spice Muffins
Free from grain, gluten, dairy, and refined sugar.
- 5 organic, fresh eggs
- 1/2 cup pumpkin puree
- 1/3 cup honey
- 1/3 cup applesauce
- 2 tablespoons coconut oil (or butter, if you can handle it)
- 1 teaspoon apple cider vinegar
- 1 teaspoon maple extract (or vanilla)
- 1/2-3/4 cup firmly packed coconut flour (see note!)
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/4 teaspoon cloves
- 3/4 teaspoon baking soda
Preheat the oven to 350 and line 12 muffin cups with paper liners.
In blender (I used my Blendtec), puree eggs, pumpkin, honey, applesauce, coconut oil, acv, and maple extract.
Add in coconut flour and spices, pulse to combine, and let the batter sit for about 5 minutes to allow the coconut flour to soak up some of the liquid.
Sprinkle in baking soda and pulse to combine.
Pour 1/4 cupfuls of batter into lined tins and bake for 25-30 minutes, or until the muffins spring back lightly when touched and a toothpick inserted in the center of one comes out clean.
I use 3/4 cup of my homemade coconut flour, if you use a conventional brand you will probably want to use the 1/2 cup measurement!
If you’re looking for more delicious paleo and/or GAPS diet recipes, check these out! They’re some of my favorites…
Mmmm….I’m in love with pumpkin everything too! These muffins look delicious! Can’t wait to try out your recipe! 🙂 Pinned!
Thanks so much, Anna! 🙂
Mmm…these sound delicious! Printing it off straight away- and I agree, pumpkin never goes out of season 🙂 🙂
Thanks for stopping by and pinning, Erin! 🙂
Oh yum! These muffins look amazing! I agree – pumpkin is a year round thing for us too. I usually try to stock up on it after the holidays when it’s really cheap. 🙂
Good thinking, Elise! 🙂 Thanks so much for stopping by.
I love all things pumpkin! This recipe is right up my alley. Thank you for sharing!!
Glad to share, Sunny! I hope you enjoy them!
Yum! I love pumpkin and am so happy these are grain free! I have everything on hand to make these, so I think I’ll try them tomorrow. Thanks!
Yay! I hope you like them, Lacy! Thanks so much for stopping by! 🙂
These are beautiful Raia 🙂 Gorgeous pictures!
Thanks so much, Renee! 🙂
Is there a different flour we can substitute for the coconut?
Honestly, coconut flour is so different from every other gluten-free flour, you’d have to rework the whole recipe to sub it out. Sorry. I would suggest taking a banana bread type muffin and subbing the bananas for pumpkin. That would probably be easier. 🙂
Hope that helps!
Here’s one of my family’s favorite banana muffins you could try:
Ginger Banana Muffins
It’s never too late for pumpkin! I love pumpkin year round!
I’m so glad you agree, Sharon! Thanks for stopping by. 🙂
I love pumpkin and am thrilled these are grain free, Raia! Can’t wait to try them! 🙂
I hope you enjoy them, Shirley! Thanks so much for stopping by!
Oh my these look so yummy! I’m a pumpkin spice addict, so I have to give these a try. Looks like something my little would like to eat too 🙂
Thanks, Sara! My kids and love them, too. 🙂
Wow – these look mouthwatering…your photos are gorgeous and your muffins look delicious! Thanks for sharing them with us at Foodie Fridays! Pinning and sharing!
Thanks so much for stopping by and sharing, Michelle! 🙂
These look delicious! Thanks for sharing with Tasty Tuesdays!
Glad to share, Jen! Thanks so much for stopping by. 🙂
Hello! Just found this recipe! Do you happen to know the nutritional information? Thanks!!
I don’t have that info. 🙂 You can plug the ingredients into an online calculator to find out, though. 🙂
Yum. Sounds and looks delicious. I also use pumpkin all year – it can be used in so many ways that I love using in meats, desserts or just eating it with maple syrup as a side dish. Thanks for sharing on Real Food Fridays. Pinned & twitted.
Thanks for sharing, Marla! I agree, pumpkin is very versatile!
I agree–there is always time for Pumpkin! These look so delicious, and I love that they are refined sugar free and all whole ingredients! Pinning for later. Thank you for sharing at Merry Monday! I’ll be featuring your recipe on tomorrow’s party at 6pm PST so be sure to check it out!
Thanks so much, Amanda! I hope you enjoy the muffins if you get a chance to try them!
Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I can’t wait to see what you share next time!
Thanks, Cindy! 🙂
These look so delicious! Thank you for linking up to Family Fun Friday 🙂
Glad to share, Herchel! Thanks for stopping by! 🙂
when do you add the applesauce, honey, vinegar, and butter? I might be missing something, but I don’t see that instruction. Thanks.
It’s in the second line of instructions – “puree eggs through maple extract” – so those ingredients go in the first batch of blending. Sorry if it’s not clear!
I just made these and was very disappointed! I followed the recipe perfectly, but my batter came out very thick and dense, and mine did not look like yours in your photos. It seems like I had too much coconut flour… Do you truly “firmly pack” it? I think I may have packed too firmly, because it seemed way too thick…
So sorry they didn’t work out for you, Kirby! Baking with coconut flour can be a little finicky. I truly do pack my coconut flour down, but it is possible that the coconut flours we used were different in density/fat-content and so they soaked up the liquid in the batter differently.
Another answer could be that I honestly do like my coconut products more dense and less oily than the mainstream ones usually turn out, so it could just be that your tastes are different than mine.
In all, I’m sorry you were disappointed! Thank you for letting me know your experience.
I agree, these were a huge disappointment and a waste of good ingredients. I followed recipe exactly and the batter was very thick. And the muffins were definitely overpowered by the taste and texture of coconut.
Sorry you didn’t enjoy them, Marie. :/
I ended up with nothing that resembles a batter… so stiff I could barely hold my Blendtec down while I tried to pulse the baking soda in! Had to stop because it was getting hot and ended up having to stir it. Is this normal? Maybe trying to make a double batch wrecked them. They turned out dense and bran-ish with not much flavor. I used “Let’s Do Organic” coconut flour…
Hmm… That’s definitely not normal. I’ve never tried a double batch, so I can’t say that it what made the difference. So sorry they didn’t turn out for you, Darlene!
These look delicious! I am going to make them tonight! How long do they stay good for? And how do you store them? Thanks! 🙂
I hope you enjoy them, Leah! Mine are always gobbled up as soon as they cool, but if I were storing them I would go for a day on the counter (covered), or longer covered in the fridge.
These look awesome! But your instructions leave out half the ingredients…
Thanks, Whitney! The second line of the instructions – “puree eggs through maple extract” – means all those ingredients in-between, too. Sorry if it’s not clear!
Am I missing something? When do I add in the pumpkin, applesauce, honey, coconut oil, apple cider vinegar?
The second line of the instructions – “puree eggs through maple extract” – means all those ingredients in-between, too. Sorry if it’s not clear, Crystal!
Hi I was wondering around how many calories should I estimate are in one muffin? Thanks
Great question, Haley. We don’t count calories in our house so I have no idea, but I’m sure there are some calorie counters online you can plug the recipe into to find out. 🙂
Wondered if you don’t have all the spices if just using pumpkin pie spice will work in substitution of the cinnamon, ginger, and cloves? If so, how much? Thanks!
I’m sure that would work fine, Amy. I don’t regularly use pumpkin pie spice, but I would guess you should use around 1 to 1 1/2 teaspoons. Hope you enjoy them!
The pictures of these look great, but the recipe is definitely WAY off. I followed the recipe exactly and, like several other commenters below (whose comments I unfortunately didn’t read before starting), my “batter” was so dry it was almost like damp fine sand. I was skeptical, so I only put one muffin in the oven to test, and the batter was so heavy and thick that it basically hardened when baked. Surely this is at least 3x the amount of flour (especially when it’s coconut flour) that is needed.
It would probably be prudent to check this recipe yourself and update it, or to take it down. I just wasted a bunch of not-so-cheap ingredients for nothing.
Thanks for your comment, Katie. I’m sorry they didn’t work out for you!
I had the same problem as some of the other women with my batter being too dry. Purhaps you should make a note on the recipe about this so other people don’t have the same problem. It’s definately a disapointment to have this happen. And I’m sure it will to many more of your readers.
I’m so sorry to hear your disappointment, Gina! I’ll have to do some trouble shooting on the recipe and see if I can figure the issue people seem to be having. Thanks so much for giving them a try!
Terrible!! This was so thick, like dough!! Trying to salvage with more butter and pumpkin. Sad to have wasted time and money :0(
So sorry they didn’t turn out for you, Jamie!
I just made these muffins, but I used my own mixture of gluten free all purpose flour and reduced the egg by one. They turned out great, but am still concerned about the number of eggs for 1 dozen muffins. I do a lot of baking for people who have chosen a gluten free lifestyle and who have other dietary concerns, some being the carbonates and cholesterol counts. May try using egg beaters or something of that nature. Good recipe otherwise
I’m glad they turned out for you, Nancy. The eggs are definitely necessary when using coconut flour (one of my least favorite things about baking with coconut flour), but I’m sure if you used regular gluten-free flour mix only 2 eggs would be sufficient – maybe even just a whole mashed banana. 🙂
this recipe was terrible and inedible. It’s a shame because your muffins looked so wonderful. Definitely reconsider and read the other comments from those who have made this before wasting not so cheap ingredients. There just seems to be too much flower. The batter turned out to be dry and thick. Regardless of what I did, adding more pumpkin, water, apple sauce, nothing could salvage these. I would advise reworking this recipe with store bought coconut flower so others can enjoy it!
I’m sorry they didn’t work out for you, Elle. I have made them several times since reading the comments and they always turn out fine for me. Thank you for letting me know your experience.
These were AMAZING! Thanks so much for the recipe!
Yay! I’m so glad you liked them! 🙂 Thanks for letting me know, Shannon!
I made these muffins for breakfast this morning using 1/2 cup of Nutiva coconut flour(not packed). I whisked together the wet ingredients in my KitchenAid mixer and sifted together the dry ingredients and then mixed those into the wet ingredients(I added a large pinch of salt since the recipe didn’t call for any but I felt it was necessary). They turned out very moist and lovely. I think next time I’ll add some nuts to either the batter or on top! Thanks for the recipe!
I’m so glad you enjoyed it, Gabrielle! Thank you so much for stopping by and letting me know. And I think nuts on top sounds like a wonderful addition. 😉
These are one of the most moist muffins that I’ve ever made with coconut flour. I was checking through your recipes to see if you had one that was a banana muffin but couldn’t find one. Have you ever tried replacing the pumpkin with mashed banana? I don’t think I’m brave enough to try that out but your combination of ingredients really makes it nice and moist.
Thank you so much, Gabrielle! I’ve been trying to get a banana one refined, but unfortunately I’ve been reacting to eggs lately, so I had to put that recipe on hold till I can tolerate them better. Hopefully soon! 🙂
We just made our second double batch of these muffins – they go quickly! I love the combination of spices. Thank you for sharing!
I’m so glad you’re enjoying them, Lisa! Thank you for letting me know! 🙂
I just made these muffins this morning, and they were delicious! I used 1/2 cup coconut flour measured the same way I measure all purpose flour. They turned out beautifully with a light texture and very moist! I will definitely make again! Thank you so much for this recipes.
I’m so glad you enjoyed them, Sarah! Thank you so much for letting me know. 🙂
This is incredible! So soft and light. Thank you!
Thank you, Elinore!
These came out lovely! I used 1/2 cup flour (1/4 cup coconut flour, 1/4 cup vanilla protein powder). I only cooked them for about 20 minutes on convection bake, and with less flour they made 11 muffins. They are so moist and soft. My kids and I are loving them! Thank you!!
I’m so glad you’re enjoying them Nicole! Glad to hear your alterations came out well. 🙂
Admittedly, this is my first foray into grain-free baking, so my comments can be taken with a grain of salt. Plus, my batch is still in the oven, so I can’t speak to the results. However, based on years and years of baking all kinds of different recipes, I don’t think the recipe itself has any problems. I made changes to the techniques and came up with what looked like a normal muffin batter. 1) I would never make muffin mix in the blender. Blender = overmixing => dense, yucky muffins. 2) I’ve never heard of packing flour. Packing flour = too much flour=> dense, dry muffins. 3) Agree with the previous poster who recommended adding a pinch of salt. Salt = good. 4) Like another poster, I sifted my dry ingredient before adding them to the wet ingredients. Sifting = air => light, fluffy muffins. 5) I gently folded the dry ingredients into the wet ingredients until there were no more pockets of flour. Folding = not overmixed => light, fluffy muffins.
In another 10 minutes or so, I’ll know if my modifications made a difference. If it works well, I may experiment with fewer eggs & more pumpkin.
Thanks for sharing your tips, Sarah! I hope your muffins turn out to your liking. ☺ These are one of my family’s favorites!
Hi, not a huge fan of coconut flour – otherwise these sound divine! Could I substitute coconut flour with whole meal flour? If so do you know if the quantities would remain the same and would it be plain or self raising?
Hey Mel! I’m sure you could make these with another flour, but the amount of flour needed, as well as the amount of eggs, would change. I haven’t tried to make these with any other flours, so I couldn’t really tell you which ratios would be needed. Sorry! If you want a regular gluten-free pumpkin muffin I would try THIS RECIPE and sub out the bananas for 3/4 cup pumpkin.
Those look so moist and flavorful. Thanks for partying with us on Creative K Kids #TastyTuesdays
Thank you so much, Audrey!
Muffins cooked well, plenty sweet with the honey. However, very little taste I suggest increasing spice amounts according to your individual taste.
Glad you liked them!
Alright. These look amazing. I just tried to make them myself and before I started I read through some of the comments about the batter being too dry. I use a basic store baught organic coconut flour and if you have ever baked with it before you know you need EXTRA moisture. I only used 1/4 a cup not packed! Also, I mixed all the dry ingredients and changed to 1tsp of baking soda. They turned out amazing with great flavor!!! Hope this might help those who need it
I’m so glad they turned out well for you, Britney! Thank you for sharing your tips! 🙂
These muffins are amazing!! I am fairly new to using coconut flour and am getting used to the grainier texture. I have tried other muffin recipes, pancake recipes and bread recipes and they all turned out dry in texture. This recipe was so moist and delicious my entire family gobbled them up!! Thank you!
I’m SO glad to hear you enjoyed them, Juliet! It’s always encouraging to hear positive reviews. 😉
I am not a baker at all, but gave these a try and they were a huge hit at my son’s preschool! I used 1/2 cup of Bob’s Red Mill coconut flour and sifted it as another reader recommended in the comments. I also used 5 jumbo organic eggs…I didn’t realize I bought jumbo, but that may have helped with the consistency. I used 1.5 tsp of organic pumpkin pie spice as well. Thanks for sharing this recipe! It’s now one thing I now I can actually bake that is edible and my family loves!
I’m SO glad to hear they were a hit, Kate! Thank you so much for letting me know. ?
Just made the pumpkin spice muffins, they are delicious!! Instead of adding each of the spices I just used the mixed pumpkin pie spice and worked really well! Thank you!
Yay! I’m so glad you enjoyed them, Carryn! Thank you for stopping by and letting me know!
Delicious! I was worried about them being dry, but mine turned out very moist and SO GOOD! Thank you so much for this recipe! ?
I’m so glad you enjoyed them, Brandi! Thank you so much for letting me know. 🙂
I’m very thankful to have gotten into the program and it has made a big difference in walking. They’ve also been very good at teaching me a better way to eat and take care of myself took a bit of work to find paleo products but it really isn’t that bad after you try it I have found that I eat a lot of healthier foods and have to visit the produce market regularily now the rest of my body still needs a little help if they could have only treated All of Me but I’ll work on that thank you.
Tried to email, but for some reason it was returned, but wanted to reach out, so feel free to delete this post if it clogs up your webpage 🙂
I came across your webpage after searching for “pumpkin muffins” on Pinterest. They looked so yummy, I am baking them as we speak! I am excited to find your webpage as your diet is so similar to my own as well as your faith in Jesus! (I am a children’s pastor and homeschool mom)
I would consider my diet to be paleo/primal. Two years ago, I was diagnosed with POTS Dysautonomia (an autoimmune illness that affects the nervous system) after going through testing and a misdiagnosis of anxiety attacks by my PCP. Thankfully, I had a friend who had recently been diagnosed to compare my symptoms with as well as another friend who recommended I see her chiropractor/functional medicine doctor who then referred me to a specialist who finally diagnosed me correctly. I am not one who wants to be on meds especially since recently many seem to affect me negatively. I did my research on natural healing and came across the Paleo diet. The first thing I did was remove gluten and the severe brain fog I had been dealing with for six months suddenly disappeared. I was so happy about that! I decided to dive in and cut out grains, sugar and dairy as well. (Around this time I also had to have a full hysterectomy due to large uterine fibroids…and I thought I was a healthy individual, this shook me considering I was only 36.)
Anyway, long story short, after six months of this diet change, I was able to get off the meds for the POTS and am now in remission. I do have a few symptoms at times brought on by a (cheat) meal,weather, certain essential oils, etc., but overall, I feel I have gotten my life back.
I also grew so much closer to God during this moment because the enemy also tried to make things worse mentally during this time of physical problems. I spent a lot of time in my prayer closet and some time juice fasting. I learned first hand the power of prayer, praise, and speaking the word of God over my situation.
Anyway, I know you are busy….I just wanted to say I have added your webpage to my favorites and look forward to trying more of your recipes.
I’m so glad you shared your story, Faith! It is amazing the healing we find through prayer, faith, and eating the way God intended (i.e. real food). I hope that you continue to heal, and that you find the recipes here helpful! Let me know if you need any help troubleshooting a recipe. 🙂 Sorry your email got returned, hopefully my email is working correctly now. 🙂
These look delicious….what would be (if there is one) a substitute for the applesauce?
Thanks, Christy! I would probably substitute more pumpkin. You could try 1/4 cup coconut oil, too. I haven’t tried either of these, though. Hope they work!
I always get really excited when I find grain free muffins that don’t contain weird ingredients. Pinned this one bc it’s a keeper!
Haha! I take that as a high complement indeed! Thanks, Libby! 🙂
These scream fall and I can’t wait to try them!
I hope you enjoy them, Daniela!
I came across this recipe when looking for treats to send in my son’s lunch for homeschool co-op day. He was recently diagnosed with Celiac and I didn’t want him to feel left out seeing the treats the other kids had. We ate the first batch too fast so I had to make another before I could pack his lunch. No one could believe they were not traditional muffins. They are a keeper for sure. Thanks!!
I’m so glad you guys enjoyed them, Tamara! Thanks so much for letting me know. 🙂
These sound delicious, I have some coconut flour so will try to make some!
I hope you enjoy them, Carina!
Do you need to use a blender to mix the muffins.
No, you can just mix them in a bowl. 🙂
I make my own oat flour. Would the proportions be similar to those using coconut flour? Thanks!
No, oat flour and coconut flour behave completely differently in baking! You can’t substitute one for the other. Sorry!
Were delicious! I added in some homemade chocolate chips and the slightly bitterness of the chocolate really balanced out nicely with the sweet pumpkin :))
I’m so glad you enjoyed them, Julia! Chocolate chips are always a good idea… haha.
These were very good. Do they need to be stored in the refrigerator?
They should be fine on the counter for a couple days, after that I would freeze them or move them to the fridge. 🙂