These Paleo Nut-Free Pumpkin Muffins are a simple and healthy treat. They are gluten free, dairy free, and naturally sweetened.
This post is sponsored on behalf of Bob’s Red Mill. All opinions are 100% my own, of course! Thank you for supporting brands that help make Real Food with Jessica possible!
It's fall which means all things pumpkin. One thing I don't have on my site is a nut-free pumpkin recipe and I knew that needed to change. These muffins did not come easily, but I'm so glad I kept at it because they turned out great. I'm still working on nut-free baking and I know you guys need it. I think you will be so happy with the results and hopefully my failures mean you won't have them.
A Blend of Flours
At first I tried with just coconut flour and after 2 failed attempts I added another flour in- tapioca. This made them have the perfect texture and moistness. The texture is a big deal because they can sometimes be too soggy, or dry, or dense, or just not muffin-like. These are fluffy and cake-like and I think you will love them! I used Bob's Red Mill for both of these flours because it's so important to use high quality ingredients and I know I can always count on them for quality and consistency.
These are easy to make and mix up in one bowl. One simple step of sifting the coconut flour may seem tedious, but it really ensures that there are no lumps in the batter. I tried without sifting and it's hard to get all those lumps smooth. It just takes a minute and makes the muffins perfect.
These are naturally sweetened with just maple syrup. They are sweet, but not overly sweet. You could also use honey if you want. I just think the maple works great with the pumpkin spices.
Just like most paleo baked good- these are best stored in the fridge. Usually I leave them on the counter for 1 day then place them in the fridge. You can rewarm them or serve them cold. Also, the chocolate chips are optional, but a fun little addition.
These pumpkin muffins are tender, spiced just right, and nut free! Everyone will love them and they can even be packed in school lunches. 🙂
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Paleo Nut Free Pumpkin Muffins
Ingredients
- 1 cup canned pumpkin
- 4 large eggs
- ½ cup maple syrup
- 1 teaspoon vanilla
- 1 ½ teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- ½ cup Bob's Red Mill Coconut Flour
- ⅓ cup Bob's Red Mill Tapioca Flour
- ½ teaspoon salt
- 1 teaspoon baking soda
- ⅓ cup dairy free mini chocolate chips optional
Instructions
- Preheat oven to 350° and line a muffin tin with 10 parchment liners. Set aside.
- In a large bowl, combine pumpkin, eggs, maple syrup, vanilla, pumpkin pie spice, and cinnamon. Mix well.
- Make the dry mixture. Sift the coconut flour and measure ½ cup into a small bowl. Sifting it ensures no lumps in the batter. Add tapioca flour, salt, and baking soda to the coconut flour. Stir to combine.
- Add dry mixture to the pumpkin mixture and stir to combine. Mix really well until no dry spots or lumps remain. Scoop into muffin liners. This should make 9-10 muffins. Top with mini chocolate chips if using.
- Bake 23-25 minutes. Store any leftovers in the fridge after 1 day.
Nutrition Information
Tara says
These were delicious and had the perfect texture! Absolutely loved them for breakfast with coffee, a excellent treat without being too sweet. Will be sending this recipe to my gluten free family and friends. Wasn’t sure when they were done so I think I overbaked them by just a few minutes but they were still great. Thank you!
Jessica DeMay says
You're welcome, Tara! I'm so glad you love them! Thanks for the great feedback 🙂
Teri Holland says
These look Great! My only problem is that Bob's Red Mill products are made in a facility that produces nuts & tree nuts. ?
Jessica DeMay says
Oh no! I didn't know that. I'm sorry about that, I hope you find a brand with a dedicated facility that you like.
Pam says
A little confused on using Coconut sugar. Some people say no you cannot use on Paleo and some say yes. If trying to watch my weight, would coconut sugar be something to stay away from?
Thanks,
Jessica DeMay says
Hi Pam- Coconut sugar is unrefined and has a low glycemic index. For weight loss I would recommend limiting treats in general, but coconut sugar once in a while is fine.
Josie says
Could I use Bob's 1:1 gf flour instead of coconut and tapioca flour?
Jessica DeMay says
Hi Josie- I don't think that would work. You could try it on these muffins: https://www.jaysbakingmecrazy.com/2016/09/07/paleo-pumpkin-muffins/
Carla Moore says
Thank you! Looks yummy and perfect for Thanksgiving! Can the eggs be omitted or substituted? I cant use eggs due to food sensitivity but some recipes need them for binding.
Jessica DeMay says
Thanks, Carla! I haven't tried, but a substitute should work. Enjoy!
Bev says
I have been looking for really good coconut flour recipes that don't use almond flour, (tree nut allergy) and these look perfect. Thank you so much!
Jessica DeMay says
You're welcome, Bev! I hope you love them!