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Pumpkin Nut Muffins

November 20, 2018


Approximate cooking time: 60 minutes



This is a variation based on Bruce Fife’s muffins from his excellent coconut flour cookbook. Unlike sugary and starchy wheat flour muffins that are mostly devoid of nutrients, just one of these wheat and gluten-free beta carotene-rich muffins has half an egg’s worth of high quality protein and micro nutrients, and just a hint of sweetness from a bit of pure maple syrup or honey.


These muffins are a great substitute for sugary cupcakes, especially if you add ¾ cup of dark chocolate chips.





½ cup coconut flour, sifted

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground cloves or 2 teaspoons pumpkin pie spice mixture instead of individual spices

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup cooked puréed pumpkin

6 eggs, beaten

4 tablespoons coconut oil (or unsalted butter), gently melted

⅓ cup pure maple syrup, preferably Grade B (or less) or honey

1 teaspoon vanilla extract

1/4 cup coarsely chopped pecans or walnuts

3/4 cup semi-sweet or bittersweet chocolate chips (opt for at least 60% cacao)



  • Preheat oven to 400°F.

  • Grease muffin pan(s) very well or use aluminum disposable muffin liners (muffins stick too much to paper muffin liners). Using aluminum foil muffin liners instead of paper liners also allows the muffins to sit unsupported on a sheet pan without a muffin tin. A double batch baked in aluminum liners will fit on a large sheet pan for easier and faster baking of larger quantities.

  • Sift coconut flour, baking soda, salt, and spices into small bowl. Stir to blend well and set aside.

  • Place pumpkin purée in a medium mixing bowl. One by one, crack the eggs into the bowl, mixing well with the pumpkin purée after each egg is added.

  • Add melted coconut oil or butter, maple syrup, and vanilla extract and mix thoroughly.

  • Add flour mixture to egg mixture and blend well with a whisk until most of the floury lumps have disappeared, but don’t stir more than necessary to blend. Gently fold in nuts, if using.

  • Spoon into greased muffin pan or cup liners to two-thirds full. Bake for 18–20 minutes, until lightly golden brown on top and toothpick inserted into center of muffin is “clean” when removed.

  • Turn out and cool on wire rack. Serve warm or room temperature. No frosting needed.



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