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Grain Free Pumpkin Muffins

Grain Free Pumpkin Muffins

I’ve spent many years baking with wheat, rice, spelt, oat and other grain-based flours, and I can tell you it’s tough to make a baked treat that has the right texture and taste without using them. So, I was particularly excited to adapt a few recipes from Cooking with Coconut Flour to meet our dietary and allergy needs (and to see if they passed the “kid test”).

They did! In fact, these muffins surpassed our expectations greatly, and were fun to make with the help of a four-year old armed with a whisk. These GAPS/SCD-legal and Paleo-friendly muffins also contain a modicum of nutrition for a treat, owing to the many eggs, nuts and veggies you can include in them.

Coconut Flour Pumpkin Muffins
Yields 6
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  1. 6 pasture-raised eggs, room temperature
  2. 4 Tbsp. coconut oil or butter, melted
  3. 1/2 cup mashed pumpkin or butternut squash
  4. 1 cup honey, maple syrup, Rapadura sugar OR palm sugar (for a low-sugar version, use 1/2 cup sweetener and 40 drops liquid stevia.)
  5. 1 tsp. ground cinnamon
  6. 1/4 tsp. ground mace or pumpkin spice
  7. 1/2 tsp. sea salt
  8. 1 tsp. gluten-free vanilla
  9. 1/2 cup sifted coconut flour (where to find)
  10. 1/2 tsp. baking powder*
  1. Blend together the eggs, butter (or oil), pumpkin or squash, sweetener, cinnamon, mace, salt and vanilla.
  2. Combine coconut flour with baking powder and whisk into batter until there are no lumps. Use a stick blender for speed.
  3. Pour batter into greased muffin cups.
  4. Decorate muffin tops with a pecan or shredded coconut, if you wish.
  5. Bake at 400 degrees F for 18 minutes, or until a toothpick or fork comes out clean.
* If you need to substitute for baking powder, 1 tsp. of baking powder equals
  1. 1/4 teaspoon baking soda plus 1/2 teaspoon cream of tartar plus 1/4 teaspoon cornstarch OR
  2. 1/4 teaspoon baking soda plus 1/2 cup buttermilk, sour milk or yogurt to replace 1/2 cup non-acidic liquid in the recipe
Small Footprint Family

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DISCLAIMER: The content on Small Footprint Family is for educational purposes only, and is not intended as medical advice. I am not a medical professional and the information contained on this blog should not be used to diagnose, treat or prevent any disease or health illness. Please consult with a qualified health care professional before acting on any information presented here. Any statements or claims about the possible health benefits conferred by any foods or supplements have not been evaluated by the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease.


  1. How many does this make?

    • Depends on the size of your muffin pan. It makes 6 medium muffins for us.

  2. I am so excited about these- however I’m struggling to cook them through. They come out burned on the outside and raw on inside. What am I doing wrong? Thank you!

    • Wow! That is odd. I’d say your oven is running hot or you’re using a muffin tin that transmits heat unevenly. Try turning the temps down a bit and cooking a little longer.

  3. Hi, I was wondering if you guys had any grain-free vegan recipes around :) you know, ones without eggs?

    • You really can’t really bake with coconut flour without eggs. Egg substitutes like flax goo just don’t work with coconut flour. However, my recipe section is 100% grain free, and much of it is raw and/or vegan. The raw/fermented section is definitely egg free.

  4. These look very good and so moist! Thanks for linking up at our Gluten Free Fridays party! What a fantastic link up of recipes and other GF goodies! Each week, I am so amazed! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :) I hope that you’ll join us this week! Cindy from

  5. These muffins look delicious! Thanks for sharing at The Gathering Spot.

  6. These look amazing! I make a very similar one but with a few chocolate chips. Thanks for sharing with Natural Living Monday! I hope we see you next week!

  7. Hi Dawn,
    These are great muffins! Thank you so much for sharing your awesome recipe with Full Plate Thursday. Hope you have a great weekend and come back soon!
    Miz Helen

  8. Your muffins look soooo yummy! If you haven’t already, I’d love for you to visit my Gluten-Free Monday party at and link up this and any other GF idea you would like to share. I hope to see you there.

  9. The muffins sound delicious. Where do you get coconut flour? I often use arrowroot flour (or powder) as a thickener. I wonder if arrowroot could be used instead of the coconut flour.

    • You can find coconut flour online here. You cannot sub arrowroot flour in this recipe. Coconut flour has unique properties that make it very different from other flours, and this recipe was made to work with those properties.


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