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    Home » Breakfast

    Healthy Pumpkin Muffins (Paleo, Gluten-Free, Dairy-Free)

    Published: Sep 17, 2020 by Stephanie 32 Comments

    This post may contain affiliate links. Please read full disclosure.

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    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.

    pumpkin muffins topped with pecans and cinnamon

    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
    ingredients in pumpkin muffins

    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.

    batter for muffins in a clear glass mixing bowl

    Scoop equal portions in to muffin pan with lined baking cups and bake in preheated oven till toothpick inserted comes out clean.

    pumpkin muffins in pan lined with baking cups prior to being baked

    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
    pumpkin muffin that has been biten.

    More coconut flour recipes...

    • Coconut flour pizza crust
    • Coconut flour pancakes
    • Cheesy coconut flour biscuits
    pumpkin muffins in baking liners after being cooked

     

    Until next time- xoxo

    Stephanie

    📖 Recipe

    Print Save Saved! Pin Recipe
    3.91 from 21 votes

    Healthy Pumpkin Muffins (Paleo, Gluten-Free, Dairy-Free)

    Coconut Flour Pumpkin Banana Muffins are  healthy deliciously moist muffins that are perfect for breakfast or snacks.
    Course Breakfast, Snack, Snacks
    Cuisine American
    Prep Time 10 minutes minutes
    Cook Time 20 minutes minutes
    Total Time 30 minutes minutes
    Servings 12 muffins
    Calories 186kcal
    Author Stephanie

    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
    Prevent your screen from going dark

    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

    I melted the coconut oil on the stove prior to starting recipe.
    Can use nut butter of choice. I used cashew nut butter in this recipe.
    Store in covered container in the fridge for up to a week.
     
    Nutrition information does not include optional topping.
    *Nutrition Disclaimer

    Nutrition

    Serving: 1muffin | Calories: 186kcal | Carbohydrates: 16.8g | Protein: 4.3g | Fat: 12.4g | Saturated Fat: 7.6g | Cholesterol: 41mg | Sodium: 122mg | Potassium: 175mg | Fiber: 4.8g | Sugar: 5.2g | Calcium: 16mg | Iron: 3mg
    Tried this recipe?Mention @applesforcjblog or tag #applesforcj

    Updated- originally posted September 2018

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    Reader Interactions

    Comments

    1. Katie

      October 01, 2021 at 5:22 am

      Do you get a more pumpkin flavor or banana flavor because I have baked with bananas before?

      Reply
      • Stephanie

        October 01, 2021 at 8:04 am

        Hi Katie, it's more of the pumpkin flavors and the banana is added for natural sweetness.

        Reply
      • Katie S

        October 14, 2023 at 9:09 am

        I made these this morning and my toddler and husband both love them! great seasonal treat (and I needed a recipe that used coconut flour!)

        Reply
        • Stephanie

          October 14, 2023 at 3:53 pm

          Yay and thank-you! ❤️

    2. Jill

      October 22, 2019 at 3:30 pm

      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!

      Reply
      • Stephanie

        October 22, 2019 at 4:43 pm

        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.

        Reply
      • AScott

        September 07, 2020 at 12:27 pm

        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.

        Reply
    3. Jamie

      September 17, 2019 at 5:08 pm

      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.

      Reply
      • Stephanie

        September 17, 2019 at 5:24 pm

        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.

        Reply
    4. SELENA YU

      September 16, 2019 at 1:48 am

      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

      Reply
      • Stephanie

        September 16, 2019 at 1:36 pm

        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?

        Reply
        • SELENA YU

          September 16, 2019 at 5:11 pm

          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

          September 16, 2019 at 6:35 pm

          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

        August 09, 2020 at 10:00 am

        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.

        Reply
    5. SILVIA GRISELDA BUONGIORNE

      September 10, 2019 at 1:39 am

      Hey, thanks for this! What is the nutrition value of this? I can't find it.

      Reply
      • Stephanie

        September 10, 2019 at 1:39 pm

        You're welcome Silvia! I just updated the recipe card to include the nutrition value.👍

        Reply
    6. Marissa

      November 15, 2018 at 7:14 pm

      If I am doing Whole30 and maple syrup is not an option... would you suggest just leaving it out or using maple extract?

      Reply
      • Stephanie

        November 15, 2018 at 7:44 pm

        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!

        Reply
    7. Karly

      September 16, 2018 at 2:50 pm

      These muffins looks so delicious! Can't wait to try them.

      Reply
      • Stephanie

        September 16, 2018 at 2:53 pm

        Thanks Karly and they're sooo good! 😉

        Reply
    8. sheenam | thetwincookingproject.net

      September 16, 2018 at 11:49 am

      So yummy!!!!

      Reply
    9. Natalie

      September 16, 2018 at 4:59 am

      These muffins look so delicious and perfect for weekend brunch!

      Reply
    10. Emily Hill

      September 11, 2018 at 8:19 pm

      These look way to yummy to be healthy. Totally pinning for fall!

      Reply
      • Stephanie

        September 11, 2018 at 9:21 pm

        Thanks Emily and they are totally yummy! 😀

        Reply
    11. Pam

      September 11, 2018 at 8:07 pm

      I bet these would freeze quite well. That way you could just take out as many as you need. Beautiful photos!

      Reply
      • Stephanie

        September 11, 2018 at 9:10 pm

        Yes Pam I'm pretty sure they'd freeze well even though I haven't tried yet with these. And Thanks 😀

        Reply
    12. Rae

      September 11, 2018 at 6:02 pm

      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!

      Reply
    13. Danielle

      September 11, 2018 at 5:43 pm

      These look really tasty! Sounds like a perfect breakfast or mid morning snack! I love the crunch pecans on top.

      Reply
    14. Cindy Gordon

      September 11, 2018 at 5:26 pm

      Printed this and making for breakfast next week! YUMMMMM

      Reply
      • Stephanie

        September 11, 2018 at 9:11 pm

        Thanks Cindy and these are sooo Good. Totally mine and the hubbies favorite 😀

        Reply
    15. Heidy L. McCallum

      September 11, 2018 at 5:13 pm

      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.

      Reply
      • Stephanie

        September 11, 2018 at 9:12 pm

        Thanks Heidy and I hope you get a chance to try these 😀

        Reply
    3.91 from 21 votes (11 ratings without comment)

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    Hi, I'm Stephanie! The Recipe developer and writer behind APPLES FOR CJ. Welcome to my Happy Place! Here you'll find a collection of my Best Gluten Free & Vegetarian recipes, along with some healthy lifestyle tips. Hope you'll stay awhile!

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