Coconut Flour Pumpkin Muffins

Coconut flour pumpkin muffins gaps scd paleo

Although I occasionally love making complex, intricate creations in the kitchen, I usually crave simple and satisfying recipes. When creating recipes, I often challenge myself to dirty as few bowls and utensils as possible!

Coconut flour pumpkin muffinsYou’ll only need one bowl, one spatula, and a few measuring cups for these coconut flour pumpkin muffins… that means you can whip them up at a moments notice without leaving behind a train wreck in the kitchen. Can you say perfect Thanksgiving or Christmas breakfast?

Tweaking Coconut Flour Pumpkin Muffins

Feel free to use squash puree, mashed banana or probably even applesauce in place of the pumpkin. In the same way, you can change up the spices, add vanilla extract or use maple syrup instead of honey (if you aren’t on SCD or GAPS). Take advantage of what is in your fridge or pantry to personalize the recipe.

These coconut flour pumpkin muffins boast a moist, light texture… avoiding the dry and crumbly demise of many coconut flour baked goods.

Coconut Flour Pumpkin Muffins

10 minutes

25 minutes

Yield: 10 muffins

Coconut Flour Pumpkin Muffins

Ingredients

  • 1/2 cup coconut flour (I like this one)
  • 4 eggs, at room temperature
  • 1/4 cup softened butter, real lard or coconut oil
  • 6 Tbs. pumpkin purée (or squash or carrot purée)
  • 2 Tbs. raw honey or pure maple syrup
  • 1 tsp. cinnamon or pumpkin pie spice
  • 1/4 tsp. ground ginger
  • 1 tsp. vanilla extract
  • 1 tsp. apple cider vinegar
  • 1/4 tsp. baking soda

Instructions

  1. Preheat the oven to 350 degrees and line 10 muffin cups with liners. (I use these unbleached parchment paper baking cups.)
  2. Stir together the coconut flour and eggs until a smooth paste forms. Stir in the butter/lard, then the pumpkin pureé and honey. Then mix in the spices, cider vinegar and baking soda.
  3. Divide between prepared muffin pan. Bake for about 25-30 minutes, until golden and the top springs back when lightly pressed.
http://empoweredsustenance.com/coconut-flour-pumpkin-muffins/

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Comments

  1. says

    Hi Lauren,

    You’ve been so inspiring and although I cooked really well before…I’m finding ways to cook even better with the GAPS/LowvOxalate eating lifestyle…much because of you!

    A lovely holiday to you,
    -Kathie

  2. Karen says

    These were super for Thanksgiving! Thanks so much for the recipe. We didn’t have any vinegar, and they were still perfect!

  3. nancy says

    These just came out of the oven and they are great! I gave a warm one to my two year old and she was done with it and asking for another before I’d even finished putting the butter on mine. Toddler-approved. :)

    I really appreciate one-bowl recipes– thanks very much for this one!

    • Dana says

      I just made them and replaced the eggs with chia seed because my son is egg allergic, as well. You can taste the chia a bit since its replacing a lot of egg, but it’s a nice option that our whole family can enjoy. I don’t know if they would stay together, but these would be really good with shredded zucchini or carrot, too.

      • says

        Wow! I’m so excited to hear that these semi-worked with chia eggs! I don’t use chia seeds, but a lot of my readers ask if they can substitute chia for eggs in my coconut flour recipes. This is good to know, so thanks for sharing.

  4. Barbara says

    Not sure what went wrong. Mine came out extra dry. I used Tropical Traditions coconut flour and followed the recipe. The coconut flour and eggs were a like a stiff dough, not a smooth paste. When I got to the end of the recipe, the batter still looked too dry so I added 1/4 C applesauce. They were still dry and dense after baking. Help! Suggestions?

    • says

      That is very odd indeed. Are you at a very high altitude? Also, were the eggs at room temperature? The addition of the extra applesauce would weight the muffins down, so that would certainly make them dense. I would suggest trying it without changing anything. The egg/coconut flour mixture does look thick–that is normal.

    • nancy says

      @Barbara, that was my experience with just about every coconut flour recipe I tried until I started spooning the flour into the measuring cup instead of scooping. It wasn’t like I was packing it into the measuring cup before, but even a little bit too much coconut flour seems to go a long way. Just thought I’d share in case that’s your issue too! :)

      • Barbara says

        @ Nancy, thanks for the tip. I did indeed scoop the coconut flour, so I will try spooning it into the cup instead. Thanks again :)

  5. rach says

    What if I can’t get raw honey? And is honey the best option (or maple syrup or molasses?). I’m new to baking…
    Are these a snack or a breakfast? What is your typical eating pattern (breakfast ? lunh, dinner, snacks, et…would love to know what you eat. Thnaks for lovely website. Will they keep well for a few day sin a container? In fridge?

  6. says

    Hi Lauren,

    Those look delicious! But I have a question for you: I know you went through the GAPS diet and had to eat some pretty gross foods (at least they’re gross to me), so can you give me any tips for eating and drinking things that make me gag? Thanks a ton!

    Charity

    • Aline says

      You should slowly get used to the tastes, increasing over time, until you are used to drinking broth or soup made with homemade broth every day. My son had that issue and his broth, after I make it, I put 2 qts broth, 1 qt water, 4 cups shredded carrots, 2 tbsp cinnamon, 3 tbsp ghee, boil for an hour, then strain out carrots (can eat separate). He likes that broth and we are increasing the amount he has. If you are gagging you may have oral sensory issues. There are some exercises you can do before eating to help with that, google.

  7. says

    Hi Lauren,

    Those look delicious! But I have a question for you: I know you went through the GAPS diet and had to eat some pretty gross foods (at least they’re gross to me), so can you give me any tips for eating and drinking things that make me gag? Thanks a ton!

    Charity

  8. Ryan says

    I actually used butternut squash instead of pumpkin, maple syrup instead of honey, and a little more baking soda/ACV. They turned out so good that my SAD eating family RAVED about them! My kid even brought some to school to share with friends. Her friends also raved about them not knowing the actual ingredients. I want to thank you for what you do as your sharing of your recipes have helped me to stay on the GAPS/SCD diet to help heal my gut. Sharing IS caring and you care a lot!

  9. Charlissa Smith says

    Hi Lauren. These look amazing! Do you know if one can substitute coconut flour for say tapioca flour or oat flour? We’re also trying to eliminate gluten products and I really appreciate any yummy recipes like this! Thanks!

  10. meredith says

    Just made these tasty muffins! They taste delish and the nutmeg was a great addition. I used the Vitamix (which I normally use for coconut flour muffins to prevent clumps). Not a good idea because the batter is thicker than the average recipe. Next time I’ll go for the suggested one bowl.

  11. Kristen says

    I just made these and they are coming out of the oven looking just as I put them in…they did not rise at all and they look very dry as did the batter when I was finished mixing everything. Seems to have so many good reviews I just dont know where I went wrong.

  12. Poetically Challenged says

    I am completely addicted to these muffins, I recommend them to everyone. Here are some tasty add-ins: slivered almonds, vanilla extract, and/or orange extract. The orange extract makes the pumpkin flavor sing!

  13. Shelly says

    My dough was also very dry, not crumbly, but very paste like. I added a bit more coconut oil (about 1 tblspn), and pumpkin (1/2 tblspn) to it to see if that would help, and it did loosen it up, but not by much. Baked they did not puff up at all (I wasn’t expecting much, but a little something). The only difference is I used a local organic honey, instead of raw honey, and there’s no mention on if the coconut oil should be in a solid or liquid state, mine was in a liquid. I haven’t had a chance to try one yet, they literally just came out of the oven, but they still smell delicious.

  14. Elle says

    Just made these with some modifications and they turned out great! Added a very ripe banana, 1/2 c. shredded coconut flakes and 1/2 c. Enjoy Life chocolate chips. Omitted the spices and also used 1/2 can of pumpkin instead of the amount called for. These muffins were very moist and were done in 22 minutes. You can easily play around with this recipe and add whatever you have on hand. I’ll try making some morning glory muffins next time using this recipe base. Thanks for the recipe, Lauren….will look forward to trying some of your other recipes.

  15. Dee says

    I seldom take the time to comment on blogs, but I have to tell you, these muffins are fabulous. They’re the first thing I made with coconut flour, and I’ve made them at least once a week since. Moist, filling and not too sweet, they might be the best muffins I’ve ever had. Thanks a bunch for this truly great recipe!

  16. Michelle says

    Thanks for sharing! I made these, but replaced the butter/oil/lard with equal amount of nonfat greek yogurt. They still came out very moist and tender! Now my goal is not to eat them all by the end of the day. Look forward to more simple coconut flour recipes that taste good!

  17. Meg says

    These were delicious! Thank you for the recipe! I added raw walnuts an raw pumpkin seeds into the mix. I also made a crunchy sweet topping with unsweetened coconut, coconut sugar and a little coconut oil! Amazing!

  18. Bob says

    Not much to these. Kinda bland. Didn’t rise. Somewhat dense. I think they need more spice, some coconut sugar, more baking soda.

  19. Lauren Elisabeth says

    Hey! Well, I agree with Bob, they’re kinda bland. The texture wasn’t too bad, but the only way they were actually good was smothered in butter. I’ve never used coconut flour in anything, so do you think because it has no sugar and it’s not regular flour that maybe I just haven’t adjusted to the taste of extremely healthy food yet? :)

  20. KGH says

    Very tastey … made them this morning. I used maple syrup as well. Probably would add more spice. But they were moist … I’ve given up wheat so have been looking for substitutes. These were perfect.

  21. says

    I’m so glad I came across your website I can’t wait to try your receipts and other information on healthy eating.
    Thanks for a wonderful site.

    Maxine

  22. says

    Hi,
    I am wondering if it would be possible to get an idea of calories per serving on your recipes? I have recently decided to go gluten-free and am also watching my total calorie intake. Love these recipes, just concerned I will think “oh they’re healthy” and overdo it. :)

  23. Carla says

    Hi, I enjoyed reading about this recipe and can´t wait to make these. I am on a no sugar diet, no glutten, and no carbs, sooo, the choices I have are very limited. If I use liquid Stevia instead of honey or maple syrup, how many drops would be the equivalent, and would the consistency change? Could you help me with this? any suggestions? THANK YOU.

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