Coconut Flour Pumpkin Muffins

Coconut Flour Pumpkin MuffinI have my aunt to thank for this recipe, which I asked for when she dropped of these coconut flour pumpkin muffins a few months back.  I think she told me where she got the recipe, but it has totally slipped my mind, so I may not be able to give proper credit where it is due.

And now that we are getting way too much snow and not enough school for my kids, I find I am getting a little stir crazy.  Instead of going outside and shoveling the driveway like I should, I am pulling out recipes and gearing up in the kitchen, where it’s much warmer, and tastier too.

Food For Thought

In some ways, this recipe is very similar to my Coconut Flour Banana Muffins, with the emphasis on coconut flour as the base, and a total exclusion of gluten or wheat.  Again, for anyone keeping score at home, I am not totally wheat free, but rather have made a decision to vastly reduce the amount of wheat we eat at home, especially the modern wheat, which I am convinced is a much different plant than what we called wheat one or two hundred years ago.

And of course, since I’m a sucker for coconut, I couldn’t help but fall in love with any recipe that includes both coconut flour as well as coconut oil!  Not only do I love the taste of almost all things coconut, but it’s such a healthful food, both in flour form as well as oil.  I almost feel as it is my duty to try and get as much coconut into as many recipes as possible!

Coconut Flour Pumpkin Muffin Nutrition Chart For Thoughtful CookingAs I looked through the rest of the ingredients in this recipe, there really isn’t too much to object to at all.

Growing up, I was not a huge fan of pumpkin in any form, not even a cake.  But it’s a different story now.  I’m not ready to gobble down a can of pureed pumpkin all on its own, but finding ways to get some pumpkin into my diet seems like a noble goal, one more way to make sure my family is exposed to as many nutrient dense foods as possible.

My biggest concern about this recipe was the added maple syrup.  But after doing just a little math, which doesn’t come easily, I told myself to relax a bit.  The recipe calls for 1/2 cup, which is 8 tablespoons.  Divided by 12 muffins, equals 2 teaspoons of syrup per muffin.  If I were on a zero tolerance diet, I guess this recipe would be a non-starter.  But I’m not, I can handle a little sugar, and I like that it’s in a more natural form than processed white sugar.

Besides, I actually tried this recipe with no syrup, and a few other small tweaks, and the results weren’t even worth the time it took to make them.  So I’ll stick with my aunt’s recipe, which still comes in below 200 calories each, and thank her for introducing these coconut flour pumpkin muffins to our family.


1/2 cup pumpkin puree
6 eggs
1 tablespoon vanilla paste
1/2 cup coconut oil (melted is easier to measure and mix)
1/2 teaspoon baking soda
1/2 cup coconut flour
1/2 teaspoon sea salt
1 tablespoon pumpkin spice
1/2 cup maple syrup
dried fruit (optional)


  1. Pre-heat your oven to 350 degrees
  2. Prepare a muffin pan with 12 liners and cooking spray
  3. Measure out all of your dry ingredients into a mixing bowl
  4. In a second mixing bowl, measure out all of your wet ingredients
  5. Combine the two bowls and mix well until your batter is smooth
  6. If you are using a Vitamix, like I do, then you can simply measure everything straight into your container and fire it up to combine all of the ingredients.
  7. Measure out roughly even amounts of batter into each of the muffin papers, and place into the oven
  8. Cook for about 25 to 30 minutes, or until a cake tester or toothpick comes out clean
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