Healthy Pumpkin Muffins that are deliciously moist and bursting with all the Fall flavors of pumpkin spice. And since these muffins are naturally sweetened with banana, they are perfect for a healthy breakfast or snack. Gluten free, Paleo, Dairy free, Refined Sugar free.
Okay, so if you haven't guessed by now, I'm already full force back into the Fall baking mode!
And with that comes all things pumpkin... including this Pumpkin Chocolate Chip bread that I posted last week.
But to keep these Pumpkin Banana Muffins on the healthier side, I opted to bake them using coconut flour.
Coconut flour is one of my favorite flours to bake with for a myriad of reasons..
Why I love using Coconut flour in recipes..
It's high in fiber, protein and healthy fats. Plus low in sugar and perfect if you're following a paleo or gluten-free diet.
Ingredients needed for these healthy muffins
- Coconut Flour
- Pumpkin Puree- make sure it's just plain pumpkin in the can, not pumpkin pie
- Coconut Oil- unrefined virgin
- Maple Syrup
- Bananas
- Eggs
- Nut Butter- I recommend cashew butter for these but you can sub with another nut butter
- Spices and Baking Soda
- Vanilla Extract
- Pecans-optional for topping
How to make these healthy pumpkin muffins
Full directions in recipe card below!
Preheat oven to 375 degrees and line a 12 cup muffin pan with baking cups.
In small bowl whisk together the dry ingredients and set aside.
Meanwhile mash bananas in large mixing bowl, then add pumpkin, maple syrup, coconut oil, eggs & vanilla extract.
Add dry ingredients and mix till everything is thoroughly incorporated.
Scoop equal portions in to muffin pan with lined baking cups and bake in preheated oven till toothpick inserted comes out clean.
Recipe tips and notes
- Take eggs out of the fridge first as room temperature eggs work better- you can always place them in a bowl of warm water if you forget.
- You'll want to use overripe bananas for optimal flavor since that's where most of the sugar comes from.
- Make sure to remove lumps from coconut flour by whisking or sifting it.
- Don't over mix the batter.
- Use fresh baking soda- old baking soda is not going to always give you the same results.
- I recommend using an ice cream scoop to get equal portions into your muffin pan.
- These muffins are moist and don't yield the same results as bakery style muffins
More coconut flour recipes...
Until next time- xoxo
📖 Recipe
Healthy Pumpkin Muffins (Paleo, Gluten-Free, Dairy-Free)
Ingredients
- ½ cup + 2tbsp. coconut flour
- 1 tsp. baking soda
- ¾ tsp. ground cinnamon
- ¼ tsp. ground nutmeg
- ½ tsp. ground ginger
- ¼ cup +2 tbsp. melted coconut oil
- 1 cup canned pumpkin
- 3 eggs
- ⅓ cup nut butter
- 2 ripe bananas
- 2 tbsp. maple syrup
- ½ tsp. pure vanilla extract
optional:
- ¼ cup chopped pecans for topping
- additional cinnamon for topping
Instructions
- Preheat oven to 375 degrees and line 12 cup muffin tin with baking cups.
- In small bowl whisk together coconut flour with baking soda, cinnamon, nutmeg, & ginger until combined making sure to remove any clumps. Set aside.
- Meanwhile in large mixing bowl add bananas and mash with fork.
- Then add pumpkin, nut butter coconut oil, maple syrup, vanilla extract, & eggs. Mix till thoroughly combined.
- Stir in coconut flour mixture and stir till incorporated.
- Spoon equal portions in baking cups and bake in preheated oven approximately 20 minutes or until toothpick inserted comes out clean.
Notes
Nutrition
Updated- originally posted September 2018
Katie
Do you get a more pumpkin flavor or banana flavor because I have baked with bananas before?
Stephanie
Hi Katie, it's more of the pumpkin flavors and the banana is added for natural sweetness.
Jill
These look so good and full of everything I love. Has anyone substituted the coconut oil with something else? I can’t eat much coconut oil. Thanks!
Stephanie
Hi Jill, I haven't personally tried substituting it with anything else so I can't say for sure. You could possibly try a different oil or melted butter. Let me know how it works out for you.
AScott
I substituted the coconut oil with half butter and half grapeseed oil, worked well! These came out really moist and fluffy (I added 1/4 tsp of baking powder), but the flavors weren't as strong as I was hoping for. Not sure if it's because I used almond butter, I was hoping for more of the spices to come through. The texture is good, but no strong flavors to carry it. I would use chunks of dried ginger next time.
Jamie
Followed the recipe, it's way too dry.
Is the "can" of pumpkin the 12oz or 15oz?
No way to fix this recipe and waste of food.
Stephanie
Hi Jamie, the recipe calls for 1 cup of canned pumpkin. So I'm not exactly sure how much pumpkin you used. If you followed the recipe EXACTLY there is no way they should have been too dry. These muffins are moist... so I feel like you must have missed something in the recipe. Let me know if you'd like me to help you troubleshoot it further.
SELENA YU
I found the muffins to be really soggy? I followed the recipe exactly and the muffins came out very wet. I even put it in for 5 minutes longer
Stephanie
The muffins are suppose to be moist but should not have been soggy. There are multiple factors that could have affected the texture. Possibly you didn't use enough coconut flour?
SELENA YU
I used 1/2 a cup and 2 tbsps packed 🙁 but they have a dense and moist texture when they are straight from the fridge.
Stephanie
You can always store them at room temperature if you don't like them straight from the fridge. They just won't keep as long.
Karis
The brand of coconut flour you use can make a difference. I usually use Bob's Red Mill, and recipes turn out as they should. I recently bought 5 pounds from Azure Standard, and the flour doesn't absorb nearly as well. I have to use about 1/3 more. This could be your problem.
SILVIA GRISELDA BUONGIORNE
Hey, thanks for this! What is the nutrition value of this? I can't find it.
Stephanie
You're welcome Silvia! I just updated the recipe card to include the nutrition value.👍
Marissa
If I am doing Whole30 and maple syrup is not an option... would you suggest just leaving it out or using maple extract?
Stephanie
Hi Marissa, I would say it would be okay to just leave out the maple syrup. Depending on how sweet you like muffins you could also add an extra banana. Hope this helps! Let me know how they turn out!
Karly
These muffins looks so delicious! Can't wait to try them.
Stephanie
Thanks Karly and they're sooo good! 😉
sheenam | thetwincookingproject.net
So yummy!!!!
Natalie
These muffins look so delicious and perfect for weekend brunch!
Emily Hill
These look way to yummy to be healthy. Totally pinning for fall!
Stephanie
Thanks Emily and they are totally yummy! 😀
Pam
I bet these would freeze quite well. That way you could just take out as many as you need. Beautiful photos!
Stephanie
Yes Pam I'm pretty sure they'd freeze well even though I haven't tried yet with these. And Thanks 😀
Rae
I've only recently begun to cook with coconut flour, and I'm amazed by how well the flavors develop without being too coconut-y. These muffins are sure to be a success this fall!
Danielle
These look really tasty! Sounds like a perfect breakfast or mid morning snack! I love the crunch pecans on top.
Cindy Gordon
Printed this and making for breakfast next week! YUMMMMM
Stephanie
Thanks Cindy and these are sooo Good. Totally mine and the hubbies favorite 😀
Heidy L. McCallum
Oh my gosh, these muffins look amazing. The photos really make the muffins pop out to me too. I totally want to try these out as soon as the weather cools down. They look great.
Stephanie
Thanks Heidy and I hope you get a chance to try these 😀