Grain-Free Coconut Flour Pumpkin Muffins

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These muffins are perfect for a healthy fall pumpkin breakfast. They are made with coconut flour and sweetened with only maple syrup which makes them gluten-free and refined sugar-free.

Coconut Flour Pumpkin Muffins

I must have some kind of Fall fever! How else could you explain that for the last few weeks I have only posted fall-related (mainly pumpkin) recipes.

Another explanation could be that fall is a relatively short season here in Calgary. It won’t be very long before the trees shed all their leaves and the first snow falls.

So I am trying to enjoy this lovely, colourful season to the fullest while it lasts.

Gluten-Free Coconut Flour Pumpkin Muffins |

I do this by spending as much of my free time outside to take in nature’s joyful colour display. We live very close to one of the largest urban parks in North America.

You can see some of the pictures we took last weekend at Fish Creek Provincial Park here.

Glutenfree Pumpkin Muffins |

In the kitchen I am embracing fall to the fullest with pumpkin everything. When I shared the pumpkin almond butter last week I already told you that a few healthier pumpkin recipes where in order.

And here you have gluten-free, refined sugar-free pumpkin coconut flour muffins. That is as healthy as it can get in my books.

By the way, that pumpkin almond butter goes great with these muffins.

Grainfree Pumpkin Muffins |

This was my first baking success with coconut flour. I love these fall favored muffins so much, that I made them twice last month.

I love to pack one up every day as a snack on the go. Stored in an airtight container they keep great in the – fridge for over a week.

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By the way,  I recently came out with an eBook full of delicious coconut flour recipes.
—>>> Check it out here!

5.0 from 5 reviews
Grain-Free Coconut Flour Pumpkin Muffins
Prep time
Cook time
Total time
These muffins are perfect for a healthy fall pumpkin breakfast as they are gluten and refined sugar free.
Yield: Makes 12 muffins
  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon cinnamon
  • ¼ teaspoon cloves
  • ¼ teaspoon allspice
  • pinch of salt
  • 4 eggs
  • ⅔ cup pumpkin puree
  • 1 teaspoon vanilla extract
  • ½ cup coconut oil, melted
  • 6 tablespoons maple syrup
  • ¼ cup chopped pecans or walnuts
  1. Preheat the oven to 400 F. Grease or line a muffin pan.
  2. In a medium bowl whisk together coconut flour, baking powder and soda and spices. In a large bowl whisk together remaining (wet) ingredients except for the pecans until smooth and combined.
  3. Add the flour mix to the wet mixture and stir until all lumps are gone.
  4. Divide batter into 12 muffin cavities and top each with chopped nuts. Bake for 23 - 25 minutes until a toothpick inserted in the center comes out clean.
Nutrition Information
Serving size: 1 Calories: 171 Fat: 13g Saturated fat: 8.5g Carbohydrates: 11.3g Sugar: 7g Sodium: 130.6mg Fiber: 2.5g Protein: 3.2g Cholesterol: 62mg

Adapted from


For a single-serve version try this

Pumpkin Spice Coconut Flour Mug Cake:

Coconut Flour Pumpkin Spice Mug Cake

Check out more delicious Coconut Flour Muffins:

Double Chocolate Beet Muffins


Grain-Free Vanilla Almond Muffins


Coconut Flour Zucchini Muffins


Coconut Flour Sweet Potato Muffins



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  1. says

    Have been eating lots of pumpkins since late September….and I still want more. These muffins look super duper delicious!

  2. Kate says

    These are FABULOUS! I did sub freshly grated nutmeg for the allspice and sprinkle the tops with a just a bit of turbinado. Absolutely lovely whether one is concerned about gluten or not. I’m coming to truly love coconut flour. Thanks so much for posting this.

  3. Christina says

    I made these today and they are delicious!! Just one question as I’m new to using coconut flour and oil in breads…I tested with the toothpick and it came out clean but I noticed the muffins are very moist- fluffy and cake like, but moist and I was worried at first that I didn’t leave them in long enough but I believe this is how they are supposed to be… Is this due to the coconut oil and/or coconut flour? Thank you for this recipe!!

    • Regina says

      Your description sounds about right Christina. It’s the combination of coconut flour, eggs and pumpkin that keeps them quite moist. I notice when I try to make bigger muffins and don’t make 12 but only 8-9 muffins from this amount of batter they will be even moister. So I don’t make them too big anymore.
      In general using coconut flour will never result in the same texture as wheat flour muffins would. But we still quite enjoy these although don’t have to avoid wheat due to any allergies etc. I hope you enjoy them too

  4. Carrie says

    Found this recipe yesterday looking for something pumpkin-y to make for a friend. It was my 2nd attempt using coconut flour and my 1st success! Thanks for an easy and tasty recipe.

  5. says

    These are awesome! I couldn’t believe how easy they were! Added a bit of grated ginger for some zing and hemp seeds for a bit more crunch, also honey is an awesome sub for maple syrup!

    • Regina says

      Hi Antoinette, I added nutritional information at the bottom of the recipe box for the pumpkin muffins. I am not sure what you mean by ‘carrot ones’ ?

  6. Sarah says

    Wow, wow!! what a yummy recipe. They turned out fantastic. I didn’t use the baking powder cause it doesn’t follow Paleo guidelines and I just used the baking soda. This recipe made 10 muffins that were actually nice and big and fluffy. They tasted so good. Im having a hard time not going back to have another. I will def use this recipe again. thank you for posting.

    • Regina says

      So happy to hear the muffins worked for you Sarah. Thank you for the feedback on baking powder. I don’t eat paleo and somehow always thought there were paleo baking powder options (like Hain brand featherlight). Will keep this in mind for future recipes.

  7. says

    I made these last night and I love them!! I added 12T of protein powder and 6T chia seeds, and an extra 1/3c pumpkin and they have an amazing texture. Trying to go paleo so thank you for making it easier!! 🙂

  8. jan says

    Hi, I’m looking forward to making these and wonder if you know if these muffins would freeze well. I haven’t used coconut flour before.

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