Paleo Pumpkin Muffins – Made with Coconut Flour

Pin It

paleo pumpkin muffin recipe
These are the most delicious, moist, melt in your mouth pumpkin muffins!

This afternoon, I put these paleo pumpkin muffins out for my family on the dining room table and when I turned around, they disappeared!

I’ve been searching for a great recipe for paleo pumpkin muffins for a long time. I made a few recipes that sounded good; however, the few that I tried didn’t seem to have that delicious pumpkin taste.

Also, one of the problems that I had with many of the recipes was that they used a combination of both almond flour and coconut flour.  Some of the people in my family are allergic to almonds,  so I couldn’t use any of those.

After searching more recipes for paleo pumpkin muffins, I stumbled across one that sounded good, but when I first made it, the inside turned out like pumpkin pudding. To work with the recipe, I added more flour and changed a few other ingredients. With these changes, the muffins came out with the perfect taste and consistency!


  •     1/2 cup coconut flour (see it here)
  •     1 cup canned pumpkin (see it here)
  •     1/4 cup coconut oil (melted) (see it here)
  •      1/4  cup raw honey (see it here)
  •     4 eggs
  •     3/4 tablespoon pumpkin pie spice (see it here)
  •     1/2 teaspoon baking soda
  •     1/2 teaspoon apple cider vinegar (see it here)
  •     1/4 teaspoon sea salt

Muffin Cups/Pan

If you don’t have a muffin pan (I don’t either), you can use these great muffin baking cups: see them here.
They’re great because they are unbleached and chlorine free!

Here’s the batter mixed with all the ingredients:
paleo pumpkin muffin
Here’s the muffins ready to go in the oven:
paleo pumpkin muffin


1.  Combine the coconut flour, pumpkin pie spice, and sea salt all in a large bowl and stir the ingredients.
2.  In a separate bowl, combine the canned pumpkin, melted coconut oil, raw honey, eggs, and stir well.
3. Slowly add the dry ingredients to the bowl of wet ingredients and mix well.
4. Add the apple cider vinegar and baking soda to the mixture and stir. (these help the muffins rise and be nice and fluffy)
5. Use a spoon to scoop the batter into muffin baking cups (I used these) or a muffin pan.
6. Bake at 350 degrees for 25 to 30 minutes.

Hint: when you first take them out of the oven, let them sit for 15 minutes before eating.

I hope you enjoy these Paleo pumpkin muffins!

Coconut Flour Pumpkin Muffins - Paleo


Related Posts Plugin for WordPress, Blogger...



  1. Debra Rammer says

    Dr. William Davis, author of the Wheat Belly Cookbook, page 67, “Coconut flour is best and most SAFELY used to modify the texture and flavor of nut meals/flour. Only occasionally is it useful as a stand-alone flour, such as a thickener for grave, as it tends to be VERY HYGOSCOPIC, or water absorbing, so much so that it can actually LODGE IN THE THROAT, because it soaks up all the moisture in the mouth and throat.” He recommends 12 parts almond meal/flour, 4 parts golden flax seed, 1 part coconut flour. Example: 1 1/2 cups almond flour, 1/2 cup golden flax seed, 2 TABLESPOONS COCONUT FLOUR. For the safety of your readers I hope that you will revise your recipes. Thank you.

    • Lori, Health Extremist says

      I appreciate your concern; however, I believe the ratio of coconut flour to liquid ingredients is what needs to be examined when determining the risk factor in regards to dysphagia. If 1/2 cup of coconut flour is used with several cups of liquid ingredients, the end result would be very moist. If 1/2 cup of coconut flour was used with only 1/2 cup of liquid ingredients, then it would be considerably dry.. When determining a risk of dysphagia, the overall ‘wetness’ of the end product is what needs to be considered.

      • says

        Recipe for Coconut flour and almond meal pancakes

        Hi Lori. I love your articles and recipe and your online presence.
        I’d like to share these pancakes that I have made a zillion times.
        These pancakes are light but satisfying. I put a dab of yogurt, berries and drizzle with a bit of maple syrup. Sprinkle with flaxseed or walnuts if you like.

        2 eggs
        1/2 cup almond milk
        1/4 cup coconut flour
        1/4 cup almond meal
        1 teasp baking soda
        1 teasp apple cider vinegar

        1. Heat a griddle or frying pan with coconut oil, coconut oil spray, or butter on medium heat.
        2. Go down the list and dump into a bowl or a quart jar or quart plastic container. Blend gently with a fork, beat out the lumps: not too much. (if you can let this sit for 10-5 minutes it will be thicker but I never wait.)
        3. Drop one tablespoon of batter into the oil and fry about 5 minutes. It absorbs a lot of oil but it’s coconut oil, so fine.
        It will be very tricky to turn it over but you have to smell it cooking, detect the slightest browning on the edges, and peak under the pancake to see if it’s ready to be flipped. With courage and determination, gently and quickly flip the pancakes. If the pan got too dry, spray the pan with the left hand while holding the pancake in the flipper on the right. Finally they fry til brown.
        Whole process takes about 15 minutes. Serves about 10 fist size pancakes. If you have leftover batter its easier to fry the next day.
        You can double the recipe if you have a family. I’d make them and keep them warm in your toaster oven or oven.

        It’s worth it when you get the hang of flipping a wet pancake that seems like its going to be a mess but it works out beautifully in the end. Worth the effort. I’ve done this many times and it’s my favorite breakfast.

        • Olivia Turnbull Nilsson says

          Lori, I am going to try these muffins as soon as I can get to the store for a pumpkin! I made your pancakes this morning (Judy) and they came out beautifully! I had no trouble turning them, and that may be because they did not run all over the place (too dry?), though I did notice they taste a bit bitter (at the back of the mouth) – hubby did not find anything wrong with them… in fact he is looking forward to having them with berries and cream!!!

    • Mary says

      I’ve tried many coconut flour recipes. I do realize that recipes that contain only coconut flour, as “the flour” do stay in my throat a bit, even those that are very moist like this one! As long as I have a glass of water nearby, it isn’t too annoying.

    • Anonymous says

      thanks for the awesome concern! when you are allergic to nuts and seeds this recipe is great! My daughter has never had an issue with swallowing coconut flour and she has been eating it since she was 1 year old.

  2. Leslie says

    Do you think lemon juice would work in place of the vinegar? I never keep it because I have reactions to it. Thanks!

    • Lori, Health Extremist says

      The reaction between the baking soda and vinegar helps the muffins to rise. I haven’t tried it without the vinegar, but if you give it a try, let us know how it comes out :)

    • Lori, Health Extremist says

      Hi Jenni, I haven’t tried that in this recipe, but if you do, let us know how it works for you :)

  3. Sharyl says

    Yum, I was looking for a pumpkin muffin recipe that didn’t contain almond flour and came across this one–being newer to Paleo baking– this appeared pretty easy– and it was easy and more importantly with that the recipe is delicious!! I topped with some pepitas for a little crunch– yeah, happy kids tomorrow when they discover the treat in their lunch boxes!!!!

  4. says

    These look wonderful! I used to use almond flour but need to avoid it for now so I’ve been looking for coconut flour recipes. I love pumpkin so I can’t wait to try these. I have to use coconut sugar, so I may try to sub it for the honey.

  5. Krys says

    OMG these are delicious! I just found your website and had to try these tonight. I’m so excited to check out the rest of your site! =)

  6. Debbie says

    These were fun to make and tasted good even before baking! Next time I will put the wet ingredients in the large bowl and the dry in a smaller bowl. They are in the oven now : )

  7. says

    I’m super excited. They’re in the oven. I added a few Enjoy Life chocolate chunks to a few of them since chocolate and pumpkin are a very friendly combination.

    I’ll keep you posted!

  8. Liz says

    Wow! I made these last night. They are outstanding.. so moist, soft, airy, pumpkiny – wonderful. Will be making again for sure!

    :-) thanks for recipe.

  9. Cynthia says

    Do you mix the vinegar with the baking soda and then add it? Mine baked 28 minutes and looked very dark but are almost wet when I eat them. I left them in the (turned off) oven all night to try and dry out – no luck. Or should I have left them in their pans for that 15 minutes cooling time? Tossing this bunch. Maybe I will leave out the coconut oil and see if that helps.

    • Lori, Health Extremist says

      I add one at a time to the bowl of ingredients, but either way it should come out the same. Sorry they did not come out well, did you substitute any ingredients? I cook mine for the full 30 minutes and then let them cool for at least 20 minutes.

      • Cynthia says

        Lori, thanks for your reply. No, I didn’t substitute anything. I will try them again, tenting them with foil if they start to get too dark. And I will leave them in the pan for 20 minutes to cool before removing. I really want to get these to come out. They look and sound so delicious and ’tis the season for pumpkin!

    • Lori, Health Extremist says

      You can substitute another sweetener, maple syrup or palm sugar may work well. I’ve made them a few times without any honey for my mom and they still came out delicious!

  10. cheryl says

    I tried these but with butter but they didn’t really look like muffins they stayed pretty soft and didn’t rise would the butter vs coconut oil make that bit of difference?

    • Lori, Health Extremist says

      Hi Cheryl, I haven’t tried making the recipe with butter, but I don’t see why it wouldn’t work. Did you substitute any other ingredients? The reaction between the baking soda and vinegar helps the muffins to rise.

  11. says

    These are delicious! Probably one of the most moist coconut flour recipes I have tried, I was so pleased! I was looking for a pumpkin muffin recipe and picked this one because it used more pumpkin than many others – I wanted it to be a prominent ingredient! I will definitely be making these again. Thank you!

  12. Jessica says

    Thank you for a nut-free, dairy-free recipe!!That is hard to find. I think I made these before. If so, they turned out/tasted great. I just remember trying a pumpkin muffin recipe before.
    If one keeps their body hydrated enough and doesn’t over-consume, there shouldn’t be a problem. I have swallowing issues from a surgery, but find more problems with potatoes than I do with a coconut flour recipe with a proper liquid ratio. And just for the record, there are health consequences to using too much almond flour.

  13. brandy says

    Hi, I noticed in one of your comments that you said you made these without honey for your mom. Does that mean you did not add a sweetener? My mom has cancer and I’m trying to find a recipe with very low or no added sweetener. Stevia tastes terrible because of the chemo. If these tasted good without the honey I’d like to try making them. Thanks

    • Lori Klein says

      My mom makes them nearly every week with no honey or other sugar and she loves them! They still taste great without the honey, just a little more plain. Best wishes for your mom!

    • Lori Klein says

      I haven’t tried substituting milk for the coconut oil, but I would guess that it would work. You can definitely use fresh pumpkin, just be sure to mash it up well to a similar consistency.

      • says

        Thanks Lori

        I tried it with milk instead of coconut oil and it worked fine. The texture was perfect.
        The only difference was the bread was sweeter, actually a bit too sweet. I don’t see how substituting milk for oil could do this but I will keep experimenting

  14. Ida says

    I’m baking these right now. I used coconut sugar and butter instead of honey and coconut oil. I can’t wait to devour these muffins, the house smells soooo good.

  15. Karrie says

    I could not get my muffins to rise with the vinegar / bake soda combo. They taste pretty good but are too solid and dense . Any suggestions ? Thanks !

    • Lori Klein says

      Hi Karrie, the muffins should rise a little, but because they’re made with coconut flour, they don’t rise anywhere near what typical bread does. I usually make my muffins fairly large so that there is much more to them.

  16. Mel says

    I tried these last night, they don’t rise, they are very moist. I used 1 whole egg & 5 egg whites, because I rarely use the yolk. I’ve slowly been giving up added sugar so my initial bite was like ugh! Where’s the sugar? Lol but as you continue to eat the you really taste the pumpkin, spice, but would the kids eat them, YES! All gone , a hit! Thanks for the recipe. I posted a picture on Instagram. @Low carb mel

    • Lori Klein says

      Glad the kids enjoyed them! I wonder if using egg whites instead of the yolk affected them rising. You can add more honey if you would like them sweeter. :)

  17. says

    Lori, would it work if I cook the pumpkin myself as I prefer not to use tinned food if possible. I don’t like the added sugar in these either? I love this site.

    • Lori Klein says

      You can definitely use fresh pumpkin. I’ve always do that in the fall when I can use pumpkins from my garden (I prefer not to use canned when possible too). You can definitely leave out the honey. I make them for my mom all the time with no honey. The pumpkin makes it taste so good, you don’t need it. :)

  18. says

    Trader Joe’s sells almond meal, coconut oil, coconut cooking spray, shredded and dried coconut, and ground flaxseed. I have also found these items at Job Lots in a aisle that had Hodgkin Mill products.

    I don’t miss white or wheat flour at all now.

    I haven’t tried your sandwich bread recipe yet that has no wheat or flour in it: soon! I love all your ideas and think your blogs and emails are always welcome. I like the simplicity, practicality, and style you have.

  19. HannaKins says

    These were very flavorful and moist! They were super easy to make – even for a baking novice. Thanks for sharing!

  20. says

    Omg, Lori, I can’t believe I never came to tell you how much I LOVE THESE MUFFINS! I’m creating my “blog besties” page for my new site and was writing about you and these muffins when I realized I never commented. Ooopsies.

    I was 6 months into my Candida diet when I tried these for the first time, and I left out the honey and they were still amazing! They still tasted very sweet to me because I hadn’t had sugar for so long – not even fruit! I’ll go share these with my 4,000 Candida peeps now! :)

    Anyway, thanks for the awesome recipe – I’ll need to try them again with the honey! xo

    • Lori Klein says

      Hi Rachael, so glad you enjoyed the muffins! This is one of my favorite recipes :) I’m so excited to check out your blog, hope you have a great holiday!

  21. Stacey says

    These are amazing!
    They are SO moist and not a bit dry, no risk of getting lodged in throat in my opinion. I didn’t have honey so I made these with pure maple syrup instead. I also added chopped walnuts and raisins and in another batch I added cranberries instead of raisins. This will now be my new GO TO pumpkin muffin recipe! Thank you!

  22. sonya says

    just one question. can you use fresh pumpkin and if so how much. i live in Australia and i havent seen canned pumpkin. thankyou so much for sharing. i cant wait to try this.

  23. Tami says

    Hello Lori,
    You are my HERO! I was on the verge of giving up on coconut flour after many failures. Sandwich bread is next.

    Thank you!

  24. Veridiana says

    I just did it yesterday with oven baked butternut squash (I live in the UK) and it was a total a total hit! Everyone loved it!!! Thank you!!!

  25. Pumpkin Fan says

    Thanks for such a great recipe LORI!!! I am a huge fan of pumpkin and these are the best pumpkin muffins I’ve ever made. I just discovered your web site & recipe and have made them 3 times this week……though once was too late at night since I mistakenly used Caynne Pepper instead of Pumpkin Pie Spice. Didn’t realize until I had one and thought why they might be oddly spicy. I discovered my mistake when double checking my spices cupboard.
    These pumpkin muffins are perfect!!! Moist, a great pumpkin flavor and just the right size. We don’t often have treats but since this is a healthy recipe I won’t feel guilty making and eating these. I will check out your other recipes and give them a try also. Thanks for sharing this great one with us.

  26. DonnaL says

    I made these this morning and when I took them out of the oven, let them cool some and they stuck to the papers. Did you spray the muffin papers?
    They are very, very moist and the bottoms got too brown, but I’ll try them again, because other recipes of yours I’ve tried and they worked fine.


  1. […] Here in New England it’s still warm outside, but I’m seeing signs of fall, like my favorite food, PUMPKINS! They seem to be at every farm stand, looking so pretty, and starting my cravings for pumpkin. I not only love to eat anything with pumpkin, but I enjoy carving pumpkins and scraping out the puree to make my pumpkin muffins. […]

Leave a Reply

Your email address will not be published.