October 20, 2014

Low Carb Pumpkin Muffins

coconutflourMuffins are one of my all time favorite foods. Therefore, I have made and eaten many muffins in my 34 years. These low carb pumpkin muffins are both tasty and full of whole food nutrients! It’s easy to find gluten free muffin recipes, but they all had some drawbacks if I wanted to eat them daily. I’m not a huge fan of using gluten free baking mix (the brown rice mixture), because it causes a large impact on blood sugar.  I always like to point out that just because a food has a claim like “gluten free” doesn’t mean it’s a nutritious choice.

Almond flour is another ingredient that I see used a lot in gluten free and paleo baking. I like it on occasion and in small amounts, but the amount of almond flour used in some of these recipes is too much for my liking. Nuts are so easy to use as a snack or part of a meal, but they can definitely be overdone. You can read more HERE about that. Additionally, many people with digestive issues don’t process nuts well.  I would rather save my nut consumption for convenient snacks, rather than eat them (sometimes an equivalent 1/4 cup ground, which is about 1/2 cup whole) in muffin form.

Coconut flour is is a perfect replacement for the above flours. Again, for occasional use, the above flours may not be a big deal, but I wanted something for everyday use. Coconut flour takes some getting used to, in terms of replacing other flours, because it absorbs a lot more liquid than most flours.  Coconut flour is low in carbs, rich in healthy fats, and high in fiber. Look for a recipe that already uses coconut flour, instead of subbing it in. Usually I decrease the sweeteners in recipes, but I wouldn’t recommend it for this one. In my opinion, it really adds to the moisture and flavor. It’s a pretty minimal amount, as it is. These make about 8-10 muffins. They freeze really well, also.

pumpkin-coconut-muffinsLow Carb Pumpkin Muffins 


  • 1/2 cup coconut or almond flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs
  • 3 Tablespoon coconut oil, melted or avocado oil
  • 1/3 cup (or less) honey
  • 1 teaspoon vanilla extract
  • 1/2 cup of optional mix in’s, like raisins, walnuts, sunflower or pumpkin seeds, chocolate chips, etc


  1. Preheat oven to 400 degrees F. Oil the muffin cups or use paper liners. 
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool. 

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