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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. 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
Simple gluten-free, dairy-free, and grain-free pumpkin muffins made with coconut flour, warm spices, and pumpkin for a healthy and nutritious breakfast. Can also be made as healthy pumpkin bread.
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Servings 12 muffins (or 1 loaf)
Calories 139 kcal
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).
Optional: Finely grind almonds or pecans and mix with butter or coconut oil to make a crumble topping.
Store the healthy pumpkin muffins in an airtight container at room temperature.
Serving: 1muffinsCalories: 139kcalCarbohydrates: 14.6gProtein: 3.9gFat: 7.6gSaturated Fat: 5.8gCholesterol: 68mgSodium: 131mgFiber: 4.7gSugar: 6.7g
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!