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. This coconut flour healthy pumpkin muffins (and bread) recipe is the perfect way to ring in the season.
Healthy Pumpkin Muffins (and Bread!)
Unlike most baked goods, these delicious muffins are a great low-sugar snack or breakfast. Instead of refined sugar or brown sugar, they use natural sweeteners, like honey, stevia, or maple syrup. They’re also packed with plenty of protein, fiber, and healthy fats. Slather some grass-fed butter on the top and they make the perfect yummy fall breakfast.
Perfect Paleo Pumpkin Bread
If this is your first time baking grain-free bread, expect a denser bread or muffin. They’re still moist with a soft texture and all the warm flavors of pumpkin spice (with just the right touch of sweetness).
Instead of all-purpose flour, white whole wheat flour, or even whole wheat flour, these muffins rely on coconut flour. I use this a lot to bake with in my grain-free recipes. Whole grains are often a staple in healthier muffin recipes, but it’s not something our family eats much of.
Since coconut flour can vary, if your batter ends up way too thick, then add a little bit of milk to thin it. Some muffin recipes replace the butter or coconut oil with applesauce. I haven’t personally tried it here, but let me know if you do!
Pure Pumpkin Flavor
You can use homemade pumpkin puree or a can of pumpkin for these. They’re delish either way! Just be sure to not get the can of pumpkin pie filling at the store instead of pure pumpkin. While the filling already has added spices, it also has lots of added refined sugar.
Even though pumpkin has become a staple in fall cooking it’s worth having all year round. Pumpkin is high in vitamin A (the beta-carotene version), vitamin C, and potassium. There’s nothing quite like biting into some warm pumpkin bread or muffins!
The healthy pumpkin muffins are delicious by themselves or with a little melted butter or coconut oil. This recipe also freezes well once baked if you prefer to batch cook.
Healthy Pumpkin Muffin Variations
Add in some dark chocolate chips, chopped nuts, or dried cranberries to the batter.
Top with a dollop of raw milk or 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.
Need an egg-free version? Try making the muffins with flax eggs, made with ground flaxseed and water mixed together. Here’s how to substitute eggs in recipes like cupcakes, muffins, and more.
If you are looking for a grain-free, low-carb, and sugar-free bread for breakfast or dessert … try this recipe! It just might become a new favorite.
Healthy Pumpkin Muffins Recipe
Equipment
- 8×8 baking dish (optional)
Ingredients
- 5 large eggs
- 1 cup pumpkin puree (fresh or canned pumpkin)
- 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 maple syrup, or a few drops of stevia extract)
- coconut or olive oil (for greasing the pan)
Instructions
- Preheat oven to 400°F.
- Lightly grease muffin tins (or use paper muffin liners) or an 8×8 baking dish with coconut oil or olive 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 the batter is too thick, add a little coconut milk, almond milk, or water to thin, but don’t let it get runny at all.
- Scoop into greased muffin cups with a ¼ cup measure or pour into a greased 8×8 baking dish.
- Bake for 13-18 minutes for a muffin pan or 20-25 minutes for bread. Cook until lightly browned and set in the middle (a toothpick inserted in the middle should come out clean).
Notes
Nutrition
Like this recipe? Check out my cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!
What’s your favorite way to eat pumpkin? What mix-ins do you like adding to your muffins? Leave a comment and let me know!
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.
I added some pure maple syrup, they turned out great and had a little more sweetness 🙂
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.
I used coconut sugar and maple syrup
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.
Stevia does not heat well, try monk fruit.
I added chocolate chips to mine and sprinkled vanilla powder on the top
I’m allergic to eggs, what’s a good substitute?
I am also allergic to eggs. In most baking recipes I substitue 1TBS flax meal dissolved in 3 TBS water. Good luck!
Ok, this might not be a hack for everyone but I made this as a treat for my kids. I cooked it in a mini donut maker and omitted all sweetener. Instead I made a glaze of a little powdered sugar, a splash of maple syrup and thinned with a dribble of milk. My kids liked it and it was a much healthier alternative to white flour donuts fried in seed oils.
I’m assuming you mean the smaller can of pumpkin puree, right?
Any size can and just use a cup of it
Lol yes wellness mama yes ?
Love this recipe…easy and a great breakfast idea!
Sounds delish!! Can’t wait to dig in….timers set….6 minutes to go…thanks for sharing!
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!
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!
I agree. This definitely would have been better with some type of sweetening. A few spices would have improved it as well.
Honey is the sweetner.
Is 1/4 cup honey or stevia not a sweetener???????
Sugar is poison. Stop eating added sugar for 21 days then try these and they will taste amazing.
100%
I quit sugar a few years ago and my MS, RA and FibroM have all reacted positively. Inflammation is greatly lessened therefore damage to my body and pain is less as well. Sugar is terrible for the body. We ought to get what our bodies need by more natural means, honey is great and healing. My taste buds have also benefitted. Now sugar intake at any level causes my body to react in a very negative way health wise so seeing and feeling being 100% believing I wont even take the risk.
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!
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…
Good for you on alternatives to the dr.’s recommendation!
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 🙂
I didn’t see cream cheese in this Pumpkin Bread and Muffins
recipe….Am I missing something? Thanks… L
It wasn’t in the actu recipe just the suggestions in the article above
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.
Ohh, I’m trying this! Thanks!
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!
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 😀
Took a lot of ingredients for not a lot of flavor. Yuk. So hard to find low carb, sugar free stuff.
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.
So true. I even tried adding more honey in second batch. Did nothing
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!