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


  • 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
Breads and Baked Goods


  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.
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  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,

  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.

    • Bianca says

      Yes they can! I know this because that’s exactly how I made them. They came out great! Absolutely use flax eggs. I just needed to bake them for 35-40 minutes.

      • Sara says

        Thank you! My son is egg-allergic and I wanted to try these with flax eggs. I’m glad it worked so well! :)

  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! :)

    • Debbie says

      For all the people saying the batter and the muffins were dry – it might be because of the size of your eggs. The recipe doesn’t say what size the eggs are. Eggs can be between 42-60 grams!

  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!


    • 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!


  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.


  22. says

    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. :)

    • Angela says

      I imported the recipe into Myfitnesspal. I used pumpkin puree, coconut oil and maple syrup and everything else as called for and came up with 126 calories, 9 gms of fat, 4 gms of protein, 4 gms of sugar, and 2 gms of fiber.

  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.

  24. Karen says

    These were my first foray into pale muffins and while they had a nice consistency the flavor was lacking. I went back and looked over the recipe and noticed there is no salt. I would think adding a touch of salt would help the flavor. Next time I will try that. Otherwise they were nice after not having any bread like food for three months! Thanks for sharing all of your recipes with us newbies!

  25. Karen says

    These were my first foray into paleo muffins and while they had a nice consistency the flavor was lacking. I went back and looked over the recipe and noticed there is no salt. I would think adding a touch of salt would help the flavor. Next time I will try that. Otherwise they were nice after not having any bread like food for three months! Thanks for sharing all of your recipes with us newbies!

  26. says

    I tried these twice now, and just can’t seem to make them edible! Mine turn out very dry.
    The first batch, I used coconut oil and maple syrup.
    This most recent, I used real butter and honey. They were a little better, but still dry.
    Any suggestions?

    • HauteMama says

      Have you tried using a spoon to scoop the flour into your measuring cup instead of dipping the measuring cup into the bag or pouring flour into the cup? An extra Tablespoon or two of coconut flour in a recipe can make all the difference.

  27. Haute Mama says

    I am egg free and use gelatin in its place for all my recipes…works like a charm! Although the recipe won’t be as lofty, it will hold together once it has cooled. I chill in the fridge and voila! 7g=1 egg plus 3T water per “egg”. add gelatin to dry ingredients and water to wet, mix together immediately…if you let the wet ingredients sit on the dry without mixing right away, you will be left with rubber globs from the gelatin setting, BLECH! It takes some trial and error as to figuring out how many gelatin eggs to use. I would only use 3 for this recipe or the end result can be too firm. Good luck!

  28. Kris says

    I just made these. First batch turned out dry. I overlooked them. Second batch was great. I also added raisins and walnuts. Texture is great

  29. Lisa A says

    Loved the easy one bowl recipe. I tried butter and honey, and they tasted great. I would add a pinch of salt next time. The batter really stuck to the muffin liner paper, so next time I’m greasing my muffin tin with coconut oil. Half of the batch I added walnuts and chocolate chips, which was tasty. The original recipe muffins tasted best hot and topped with butter and raw honey. Very reminiscent of corn bread. It’s not overly sweet. It’s a great base recipe to add additional ingredients, such as carrot, zucchini, diced apple, nuts, pumpkin seeds, shredded coconut or chocolate! I will be making these again! Thanks so much!

  30. David Levesque says

    The Coconut flour is not blended with anything else is it… Its just unadulterated Coconut flour right ???
    I tried one of Mama’s gluten free recipes, and it did not turn out very well, their recipe needed their flour because it is blended with other ingredients…

  31. Katie says

    well I just made mine pulled them out of oven. They didn’t rise and are very dense! I’m very bummed. They don’t taste good at all. Really unsure of what went wrong followed the directions to a T.

  32. Lisa says

    Yay!! I knew I could count on you for a great Paleo Pumpkin Muffin Recipe! I was looking through all of my pins and yours was at the bottom. . .which means I pinned it first. So excited to try these muffins. Just in time for pumpkin season. Thanks!!

  33. leia says

    I made these today and they did not turn out well at all, i used coconut oil and doubled the recipe. First batch didn’t rise and were dense and didnt hold together well. I added a cup of whole wheat flour and a tea spoon of baking powder to the second batch and they are edible but still not the best..

  34. Patricia says

    My muffins came out looking the same way they did when they went in! They did not rise or spread out or get fluffy….just a thick looking clump of muffin mix! They were quite tasty but most stuck to the paper cupcake liner. My coconut flour was a little clumpy so I sifted it first. I’m wondering if that could be the issue? Also the recipe was a little dry looking so added a little water. I’d love to try these again if someone has any ideas for me that will make them more successful? Also they are very small (probably because there was a lot left in the liner paper lol) How would you change the instructions as far as baking time and quantity if I used the large muffin tins?

  35. Brittany Cardoza says

    I have tried tons of paleo / grain free pumpkin muffin recipes and this is hands down the best yet!
    They were perfectly moist and had a great consistency. I will be turning to your website for all of my baking from now on!

  36. Traci says

    After reading through the comments I did the following to make a delicious and satisfying muffin: same amount coconut flour (sifted after spooning into measuring cup), 4 eggs, 1/2 C pureed pumpkin, 3 heaping TBS honey, 1/4 melted coconut oil, 1/4 tsp salt, same spices & vanilla. It still looked a little dry in the end so I added a couple TBS of raw goat’s milk. Cooked for 18 minutes in mini muffin tin. They are fluffy, tasty, and not dry.

  37. Kristina says

    I just got these muffins out of the oven and they did not rise. I used everything on the list exactly, using coconut oil. And no rise. ? I wonder if adding baking powder? Any suggestions?

  38. Ali says

    I was a little apprehensive to try these after reading the comments, but I had all the ingredients on hand so I went ahead & tried them, and they came out great! The only thing I would change is to add a little more cinnamon since we LOVE cinnamon in this house. They were especially good with butter, but they were definitely moist enough without it. I think there must be something going wrong for the people who said theirs didn’t rise & were dense, because mine definitely rose (started out lower than the top of the paper liner & rose above it when done) and were not dense at all, in fact they were pretty light & fluffy. Perhaps their baking soda is too old, or like other commenters mentioned, the coconut flour was packed to tightly into the measuring cup? Size of eggs might make a difference too.. I used extra large. Thanks for the recipe Lauren, I really appreciate how quick & easy it was too.

  39. says

    I found thus recioe on Pinterest. I have these in the oven right now. I’m always looking for new (gluten and sugar free) recipe for my kids’ breakfast.
    We are all anxious to try them. I’m a bit nervous bc the batter had a “moon sand” texture and feel to it. Fingers crossed.

  40. Melissa says

    hi Lauren-

    Thanks for another great recipe. I was wondering if this would turn out okay with the honey (sugar). I realize it wouldn’t taste quite as good but would it alter the texture?

  41. Susie says

    This is my first time using coconut flour. Can we not double recipes using this flour? I doubled the recipe and I’m not getting a paste. I just have a bowl full of crumbles… is this normal? Can it be salvaged?
    Thanks for any suggestions!

    • Heather says

      I got the same, and then played with the quantities. I think it has something to to with the elevation you’re at – I’m in Calgary so we’re pretty high in terms of altitude. Basically I just added cold water, extra honey, and apple cider vinegar, until the batter was less dry and more liquid – like a regular muffin mix. That batch came out lovely!

  42. Mary says

    I made these tonight and they were delicious. I don’t think I made any changes. Your dessert recipes have been very helpful in finding things to make for my diabetic dad.

  43. Kelli says

    I just made these and have now put them back in the oven for the 3rd time. The outsides are done but insides are raw. I am at high altitude. Suggestions for next time? Thx!

  44. says

    I made these this afternoon. I really liked the texture but found the flavor lacking. I am on a candida diet and used xylitol instead of syrup or honey (anyone have any tips on using xylitol?) so I added an additional tablespoon of pumpkin for moisture. I will make again but add more spices, more xylitol (maybe 3 Tbsp?) and a little salt as one someone else suggested. Also, the muffins came out pretty tiny once I spread the batter across 10 muffin wrappers as the recipe called for so I will probably double the recipe next time and spread across 12 muffins and bake a little longer. All that said I’ve really been missing muffin-ey/baked goods on this diet and this really hit the spot for me today! Thanks for the recipe.

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