Paleo Pumpkin Muffins

Paleo pumpkin muffins

These are the best paleo pumpkin muffins ever! I wanted to make muffins, but I did not want to go to the store to get any ingredients. Luckily, I had everything on-hand, so I quickly got to work baking these tasty snacks.

I always have canned pumpkin in my pantry. It is truly a staple in my house.

My family loves everything that I put pumpkin into, so I knew that these would be a hit.

My favourite thing about this recipe is that all the ingredients are wholesome, and it does not have any ultra-processed foods in it.

I eat a clean diet and focus on eating nutrient dense meals with tons of variety. How do I do it?

I try to eat in season as much as possible. I use an urban farmer in the summer to fall months and get local, fresh produce for that season. It lets me support my local economy and gives me organic fruits and vegetables.

It is a win-win.

Gluten Free Pumpkin Muffins

I must eat gluten free because I have celiac.

I am constantly trying new recipes out every week and this is imperative that I help others find gluten free recipes that their family will love.

These gluten free pumpkin muffins are great any time of the year. In the summer I am traveling more and usually bake these for trips.

Pumpkin has a special place in fall, so I also find myself making these when the leaves change colour.

I also have a cookie recipe that is super good, so I will not forget to put that recipe out too.

Dairy Free Pumpkin Muffins

While I do not have an allergy to dairy, I know my body does not like when I have it a lot of it during the week.

I know many of my readers are dairy free and I want to share some of these gluten and dairy free recipes. 

Many people cannot digest dairy and many have described weight loss, better digestion, and less acne when they stop consuming dairy.

If you want to see more on dairy, read Dairy: Do You Really Need It?

Ingredients for pumpkin muffins

Grain Free Pumpkin Muffins

Now what exactly is grain free you ask?

Well, grain free would be considered not consuming the following items:

  • Wheat
  • Barley
  • Rye
  • Spelt
  • Triticale
  • Corn
  • Rice
  • Oats

Products that you would no longer be able to eat would be cereals, pastries, cookies, oatmeal, bread, pasta, etc. I know that may seem like a death sentence, but after being grain free for some time, it is not that difficult.

The biggest surprise for me when going grain free, was that my food cravings for those items completely stopped. I was not feeding myself the high glycemic foods and after 30 days, I stopped craving them.

Gluten Free Pumpkin Spice Muffin

Paleo Pumpkin Muffin

These AIP pumpkin muffins are a great snack any time of the day. They pack well for trips or when you are outsideof the house and my whole family loves them. Pair with any lunch.
Prep Time 15 minutes
Cook Time 50 minutes
Course Dessert, Snack
Cuisine American
Servings 12


  • Food processor
  • Muffin tin


  • 2 large plantains (peeled and sliced)
  • 3/4 cup pumpkin puree
  • 1/3 cup coconut oil, (melted)
  • 3 tsp apple cider vinegar
  • 1/4 cup maple syrup (omit for whole 30)
  • 2/3 cup tapioca flour
  • 1/4 cup coconut flour
  • 2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp ginger


  • Preheat the oven to 375 F.
  • Add the plantains, pumpkin puree,coconut oil, apple cider vinegar and maple syrup to the food processor and blend until smooth.
  • In a large bowl, add the tapioca flour, coconut flour, baking powder, cinnamon, and ginger. Mix well.
  • Add the wet ingredients from the food processor to the large bowl and mix well.
  • Grease muffin tin with oil or lard.
  • Separate the batter into the muffin tin and back for 50 minutes.



You can easily make these whole 30 and sugar-free by omitting the maple syrup. They will still be delicious.
Keyword Gluten Free Pumpin Muffin, Grain Free Muffin Recipe, Paleo Pumpkin Muffin


What Are the Benefits of Pumpkin?

Pumpkin is so versatile. It can be used in soups, stews, sauces, desserts and on its own. Wow!

Here are the vitamins and minerals you get in pumpkin:

  • Vitamin A
  • Vitamin C
  • Vitamin B-6
  • Potassium
  • Manganese
  • Folate
  • Iron
  • Fiber

The other cool thing about pumpkin is that the seeds are edible and linked to health benefits too.

You can use fresh pumpkin in the fall or winter season or find canned pumpkin out of season. There are many brands to offer canned pumpkin without additives with only one ingredient.

How Are Sugar Free Pumpkin Muffins?

The muffin recipe does call for maple syrup, which is a natural sugar that has not been heavily processed and has other nutrients. So, these amazing muffins might not be sugar free (because of the syrup), but they sure are healthy with a light nature sweetness. If you want to omit the syrup, they will still be delicious.

Most sugars or artificial sugars, such as, refined sugar, caramel, corn syrup, brown sugar give the body a jolt of glucose in the blood stream causing mood swings and fatigue.

Not to mention, consuming these types of sugars increase the risk of obesity, heart disease and diabetes. 

Stick with natural sugars, they are way better for you.

Are you interest to learn more? Read Why is Sugar Bad for a thorough summary.

What Are Whole 30 Pumpkin Muffins?

Whole 30 muffins are not made from grains, legumes, sugar and dairy. To make these muffins whole 30, all you need to do is not include the syrup. I have made them without the syrup, and they were still very good.

The ‘30’ in the title refers to how many days that someone would eat without the items I noted above. The focus of the 30 days is to heal the gut and give it time to digest wholesome and unprocessed foods.

While I am way past my whole 30 days, they were instrumental in me finding my health.

Thanks so much for stopping by,


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About Me

Brett Duncan Gluten Free Traveller

“Committed to inspiring people with Celiac to travel the world and explore the limitless opportunities to live Gluten Free anywhere.”

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