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Wellness Mama » Blog » Recipes » Breakfast Recipes » Grain-Free Pumpkin Bread and Muffins

Grain-Free Pumpkin Bread and Muffins

September 7, 2018 (Updated: July 30, 2019)   —  by Katie Wells

Pumpkin Spice Bread and Muffin

Reading Time: 3 minThis post contains affiliate links. Click here to read my affiliate policy.

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  • Perfect Paleo Pumpkin Bread+−
    • Variations
  • Grain-Free Pumpkin Bread and Muffins
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Ahh, fall… the glorious season of apples, pumpkins, changing leaves, and cooler weather (finally!). I definitely get in on the fall pumpkin craze and start making pumpkin spice everything this time of year — from pumpkin spice lattes to pumpkin spice room freshening spray.

This coconut flour pumpkin bread (and muffin) recipe is the perfect way to ring in the season. Unlike most baked goods, they make a delicious and low sugar snack or breakfast with plenty of protein, fiber, and healthy fats.

And, they’re pumpkin! Score.

Perfect Paleo Pumpkin Bread

If this is your first time baking a grain-free bread, expect a denser bread or muffin, but a soft texture and all the warm flavors of pumpkin spice (with just the right touch of sweetness).

This bread is delicious by itself or with a little melted butter or coconut oil. This recipe also freezes well once baked if you prefer to batch cook.

Variations

  • Feel free to add in chocolate chips, chopped nuts, or top with a dollop of coconut whipped cream.
  • If you eat dairy, you can pour half of the batter into an 8×8 pan, add slices of cream cheese, and then add the rest of the batter.
  • We also mix it up and use a similar coconut flour base recipe to make grain-free banana bread or apple cinnamon muffins.

If you are looking for a grain-free, low-carb, and sugar-free bread for breakfast or dessert … try this recipe!

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Pumpkin Spice Bread and Muffin
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4.24 from 104 votes

Grain-Free Pumpkin Bread and Muffins

Simple pumpkin muffins made with coconut flour and pumpkin for a healthy and nutritious breakfast.
Course Breakfast
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 12 muffins (or 1 loaf)
Calories 139kcal
Author Katie Wells
The ingredient links below are affiliate links. Click here to read my affiliate policy.

Ingredients

  • 5 eggs
  • 1 cup pumpkin puree
  • ¼ cup coconut oil (or butter, softened)
  • ½ cup coconut flour
  • 1 tsp baking soda
  • 1 tsp vanilla extract
  • 1-2 TBSP pumpkin pie spice (or cinnamon)
  • ¼ cup honey (or a few drops of stevia extract)

Instructions

  • Preheat oven to 400°F.
  • Lightly grease muffin tins or 8x8 baking dish with coconut oil. A regular loaf pan doesn't work well.
  • Put all ingredients in a medium-sized bowl and mix with an immersion blender or strong whisk until smooth and well incorporated. If batter is too thick, add a little coconut milk or water to thin, but don’t let it get runny at all.
  • Scoop into greased muffin tins with a ¼ cup measure or pour into a greased 8x8 baking dish. 
  • Bake for 13-18 minutes for muffins or 20-25 minutes for bread until lightly browned and set in middle.

Notes

Optional: Finely grind almonds or pecans and mix with butter or coconut oil to make a crumble topping.

Nutrition

Serving: 1muffins | Calories: 139kcal | Carbohydrates: 14.6g | Protein: 3.9g | Fat: 7.6g | Saturated Fat: 5.8g | Cholesterol: 68mg | Sodium: 131mg | Fiber: 4.7g | Sugar: 6.7g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

What’s your favorite grain-free recipe? Will you try these?

These healthy and grain free pumpkin bread muffins are made with coconut flour and pumpkin for a healthy and delicious treat.

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Category: Breakfast Recipes, Dessert Recipes, Recipes, Snack Recipes

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (161 Comments)

  1. Stacey

    January 18, 2012 at 8:49 PM

    I tried this recipe and really did not care for it.  I don’t want to use sugar but it really didn’t have any taste – needs something.  

    Reply
    • Morgan

      June 19, 2015 at 6:23 AM

      I added some pure maple syrup, they turned out great and had a little more sweetness 🙂

      Reply
      • Crystal

        October 15, 2015 at 8:14 AM

        But it didn’t make it sweet at all. I agree that it needs to be a little sweeter. Any suggestions? I’ve tried adding more sweetener, but unfortunately, it makes it even soggier–one of the things I don’t really like about paleo breads.

        Reply
        • Lisa

          October 26, 2019 at 2:38 PM

          I used coconut sugar and maple syrup

          Reply
    • Susan

      November 22, 2015 at 4:57 PM

      1 star
      I tried this last night and it had no flavor. Can’t have honey, so subbed stevia. My daughter thinks it needs some salt…and more sweetener. Not sure if I’ll try this one again. 🙁 Disappointing because of how many eggs I used to make this.

      Reply
      • carmen

        August 23, 2019 at 6:47 PM

        Stevia does not heat well, try monk fruit.

        Reply
    • Gina

      October 25, 2019 at 11:25 AM

      I added chocolate chips to mine and sprinkled vanilla powder on the top

      Reply
  2. Jackie Riley

    January 17, 2012 at 5:22 PM

    I’m allergic to eggs, what’s a good substitute?

    Reply
    • Amy fontec

      January 20, 2012 at 8:33 AM

      I am also allergic to eggs. In most baking recipes I substitue 1TBS flax meal dissolved in 3 TBS water. Good luck!

      Reply
  3. Shannon

    January 16, 2012 at 1:42 PM

    I’m assuming you mean the smaller can of pumpkin puree, right?

    Reply
    • Wellness Mama

      January 16, 2012 at 10:15 PM

      Any size can and just use a cup of it

      Reply
      • Vionette

        October 5, 2018 at 5:46 PM

        5 stars
        Lol yes wellness mama yes ?

        Reply
  4. Teree Lay

    January 15, 2012 at 12:52 PM

    Love this recipe…easy and a great breakfast idea!

    Reply
  5. Teree

    January 15, 2012 at 12:11 PM

    Sounds delish!!  Can’t wait to dig in….timers set….6 minutes to go…thanks for sharing!

    Reply
    • Whitney

      August 23, 2019 at 3:57 PM

      Loved these so much. We’re used to less sugar. They’re very sweet to us!! Very bright spot in the GAPS/SCD diet. Thank you!

      Reply
  6. Harmony

    January 14, 2012 at 4:19 PM

    I’m a little hesitant to try this because I see no sweetener. Is this correct? I just don’t see pumpkin having the natural sweetness that the apples in your original recipe provide. Thanks!

    Reply
    • Karen

      January 18, 2012 at 3:15 PM

      I agree. This definitely would have been better with some type of sweetening.  A few spices would have improved it as well. 

      Reply
      • Emily-Kate

        October 23, 2013 at 9:17 AM

        Honey is the sweetner.

        Reply
    • Ann

      February 4, 2016 at 5:59 PM

      Is 1/4 cup honey or stevia not a sweetener???????

      Reply
    • Thomas

      September 23, 2019 at 8:58 AM

      Sugar is poison. Stop eating added sugar for 21 days then try these and they will taste amazing.

      Reply
  7. Lisa

    January 12, 2012 at 3:32 PM

    LOL! I just printed out this recipe and taped it up on my cabinet to make these for my daughter, who requested muffins today. I got ready to start and read “Coconut flour BANANA bread” and thought I had the wrong recipe! Can’t wait to try them. I’m trying to find soft foods that Olivia can eat as she recovers from yesterday’s tonsillectomy. Trying to look for something healthier than the “Gatorade and Mac & Cheese” recommendations from her doctor!

    Reply
    • Wellness Mama

      January 12, 2012 at 4:36 PM

      haha… thanks for catching that… tried to copy the formatting and save some time and didn’t change it… whoops! Poor thing… tonsillectomies are tough… I had one when I was five :-(. If she will eat it, homemade soups and bone broths are very soothing to the throat, or even just some gelatin in warm water would help sooth and heal faster…

      Reply
    • Laura P.

      September 10, 2015 at 11:24 AM

      Good for you on alternatives to the dr.’s recommendation!

      Reply
  8. Carrie

    January 11, 2012 at 9:38 PM

    Good gosh, you had me at cream cheese! I’m totally making this tomorrow, and that’ll give me a good excuse to use the iPhone app recipe picture feature too! Happy day 🙂

    Reply
    • Lutrecia Macdonell

      January 14, 2014 at 7:37 PM

      I didn’t see cream cheese in this Pumpkin Bread and Muffins
      recipe….Am I missing something? Thanks… L

      Reply
      • stacy

        November 13, 2015 at 3:28 PM

        It wasn’t in the actu recipe just the suggestions in the article above

        Reply
  9. Karyn

    January 11, 2012 at 6:55 PM

    Perfect – I was looking for some baked goods I can freeze for after baby’s arrival. I’m going to try hard to not fall into the post-partum-carbs-are-easy trap.

    Reply
  10. Lisa R

    January 11, 2012 at 4:54 PM

    Ohh, I’m trying this! Thanks!

    Reply
    • Lisa Brotherton

      June 8, 2015 at 8:21 PM

      5 stars
      This has quickly become a family favorite! We have just begun the Maximized Living Advanced Nutrition Plan and I’ve been scouting for recipes. I’m really enjoying reviewing your collection and look forward to trying many of the great recipes and ideas you have here. Thank you so much for sharing!

      Reply
      • Teresa

        October 1, 2016 at 8:15 PM

        5 stars
        Hey Lisa! We love these too! We love the Maximized Living nutrition plan as well, and I don’t think there’s a thing on this blog that doesn’t fit. Sugar detoxing isn’t so bad when you have all these yummy recipes! These muffins were awesome, and one of our kids said they were his favorite muffins in the whole entire world 😀

        Reply
    • Jodi

      January 24, 2016 at 6:56 PM

      1 star
      Took a lot of ingredients for not a lot of flavor. Yuk. So hard to find low carb, sugar free stuff.

      Reply
      • Tina

        September 2, 2016 at 7:36 AM

        3 stars
        I added a lot more pumpkin spice and cinnamon. I also added more vanilla. Mine turned out fabulous! I’ve tried a lot of pumpkin paleo recipes. This one after tweaking it was very good.

        Reply
      • Jess

        September 23, 2016 at 3:28 PM

        1 star
        So true. I even tried adding more honey in second batch. Did nothing

        Reply
    • val

      July 7, 2016 at 9:10 AM

      Well, the batter is to die for. I made a double batch to make the effort worth it, plus I need that many to eat! I added 2 tablespoons of maple syrup and 1/4 cup coconut milk for JUST the RIGHT flavor! Yummm! Was a little bland until the additional maple syrup and coconut milk. I highly suggest using maple syrup & maybe in place of honey, for that matter. The coconut milk helped with flavor and to make it not so thick. The batter is soooo tasty. I can hardly wait to try a muffin!

      Reply
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