Coconut Flour Pumpkin Muffins (Gluten-Free, Paleo, Vegetarian)

pumpkin muffins in a muffin tin

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 coconut flour pumpkin muffins are also rather nutritious for a treat, owing to the many eggs, nuts and veggies you can include in them.

If you like this recipe, you can easily add it to your weekly meal plan with the Real Plans customizable meal plan and shopping list app!

pumpkin muffins in a muffin tin
4.50 from 16 votes

Coconut Flour Pumpkin Muffins (Gluten-Free, Paleo, Vegetarian)

This delicious recipe for gluten-free, coconut flour pumpkin muffins is also nutritious, owing to the many eggs, nuts and veggies you can include in them.
CourseBreakfast, Dessert, Snack
CuisineGAPS, Gluten Free, Paleo, Vegetarian
Makes6 muffins
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
This recipe may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.



  • Blend together the eggs, butter (or oil), pumpkin or squash, sweetener, cinnamon, mace, salt and vanilla.
  • Combine coconut flour with baking powder and whisk into batter until there are no lumps. Use a stick blender for speed.
  • Pour batter into greased muffin cups.
  • Decorate muffin tops with a pecan or shredded coconut, if you wish.
  • 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:
  • 1/4 teaspoon baking soda plus 1/2 teaspoon cream of tartar plus 1/4 teaspoon cornstarch OR
  • 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


Calories: 375kcalCarbohydrates: 55gProtein: 7gFat: 16gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 164mgSodium: 247mgPotassium: 179mgFiber: 5gSugar: 48gVitamin A: 3419IUVitamin C: 1mgCalcium: 60mgIron: 2mg


43 thoughts on “Coconut Flour Pumpkin Muffins (Gluten-Free, Paleo, Vegetarian)”

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    1. Mace is derived from nutmeg and tastes similar, so add it to anything in which you might also add cinnamon, nutmeg or allspice. Give it a taste by itself and you might find it’s delicious on a lot of things!

  1. 4 stars
    I cooked these with half the amount of maple syrup and added a fourth cup of flax meal because the mixture still felt really watery. Overall they turned out good and were PLENTY sweet enough. I’m not super versed in gluten-free cooking so these were a bit soft textured for me, but my toddler can’t tell the difference and loves them.

  2. 4 stars
    Really great!
    Loved it.
    Just one question
    Can you freeze half the mix? Considering 6 eggs in the mix…. or can I half everything and add the same amount of pumpkin?

    Novice baker

    1. Coconut flour requires a lot of eggs to work, so I would not change the recipe ratios. However let us know how the batter freezes. I’ve never tried that.

    1. No, you cannot properly substitute a sugar for a fat in baked goods. The oil is a vital component of the recipe and is very good for you.

  3. These were yummy! I only used 1/2 cup pure maple syrup, and they were plenty sweet. I also added some raisins.

  4. These are delicious! Made them this evening for my book club meeting tomorrow morning. One of our members is celiac so I’m always on the lookout for recipes that will satisfy everyone. This is it.
    Thank you.

  5. 5 stars
    Excited to try out this recipe because I actually have all of these ingredients in my kitchen right now. Thanks for posting!

  6. Dawn is a personal friend of mine. I went looking for a good coconut flour muffin recipe as the last one I made was lame. These are so insanely divine, I’ve made them 4 times now. My family devours them in one day. My friends love them. Thank you, Dawn for being the best thing on the internetz.

  7. You guys know that pasture raised eggs are not sustainable…

    Don’t get me wrong, I am not in favor of factory farms, but the math for the amount of eggs consumed annually x space to raise those eggs means pasture raised translates into cutting down forests to convert to farmland. Until we can learn to stop using so many eggs (i.e. more vegans) advocating against big farm policies that increase egg production may actually do more harm than good.

    Thought I should point that out since the point of this site seems to be about sustainability. I am gonna go with a recipe that doesn’t call for so many eggs instead.

    1. You’re assuming that a farm would ONLY produce eggs. Monocultures are part of the industrial model. In contrast, chickens fit in very well into a mixed-use, permaculture-based farm that rotates pasture with crops, or encompasses holistic grazing of cows and other ruminants on the same pasture. This is usually how it is done. No clear-cutting needed.

      Raising chickens in the backyard or on smallholdings (which is becoming very popular) also provides a source of healthy, humane, outdoor-raised eggs. It wasn’t that long ago that all eggs were produced in this way. Industrially produced eggs are the newcomers. 🙂

      Also, as a side note, you’ll find that virtually all coconut flour recipes call for a ton of eggs. It’s the nature of coconut flour to need a lot of them to produce quality baked treats. If you prefer to use fewer eggs, definitely avoid coconut flour recipes!

      1. Well said! There are plenty of small producers who would love to be your local farmer. Ask around and you will be pleasantly surprised.

    2. You speak as if we must have pastures dedicated to chickens alone. I have raised chickens and can tell you that they can survive in forests, pastures, back yards, just about anywhere. So we don’t necessarily need to cut down any forests to raise happy, healthy chickens. Also, chickens are ever so happy to share pastures, forests, and backyards with cows, sheep, goats, even dogs and cats. Eggs are perfectly sustainable. More sustainable than say, cashew milk, coconut flour, etc. I have nothing against vegans, however, being a vegan isn’t the cure all for sustainability.

  8. What a great recipe! This is the first grain-free recipe my kids have whole-heartedly enjoyed. Thanks so much!! These are going on my weekly meal plan for breakfast.

  9. I made these this morning & they’re good! I was hesitant on the recipe seeing as there’s only 1/2 cup coconut flour to all that liquid so I added just a pinch more…About 15 minutes in the tips of the muffins began to burn (is it because there are lots of eggs?) so I just tented foil over my pan & baked for 5 more minutes & they turned out perfect. Glad I found this recipe, it’s a keeper.

    1. I’m so glad you enjoyed them! Coconut flour is an odd flour and just doesn’t “work” the way other flours do, and needs tons of eggs to bind. I’m glad you were able to keep them from burning!

      1. 5 stars
        12 small muffins. I just made them for the first time, for sweetener, I used muscovado sugar. They turned out delicious! Thank you.

  10. 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!

    1. 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.

    1. 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.

  11. Avatar photo
    Cindy (Vegetarian Mamma)

    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

  12. Avatar photo
    Katie @Mexican Wildflower

    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!

  13. 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

  14. 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.

  15. 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.

    1. 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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