Gluten-Free Paleo Pumpkin Muffins

Finding a fall breakfast that works with a paleo lifestyle while still satisfying your pumpkin spice cravings can feel nearly impossible. Between avoiding grains and refined sugars, it often seems like you have to choose between eating healthy and enjoying those cozy autumn flavors we all love.

Thankfully, these paleo pumpkin muffins solve that problem perfectly: they’re naturally sweetened and grain-free, packed with real pumpkin flavor, and soft enough that even the pickiest eaters will ask for seconds.

What Kind of Pumpkin Should I Use?

For these muffins, you’ll want to use plain pumpkin puree, not pumpkin pie filling – there’s a big difference! Pumpkin pie filling already has spices and sugar added, which will throw off the balance of flavors in your recipe. You can find plain pumpkin puree in the baking aisle, usually right next to the pumpkin pie filling, so just double-check the label. If you’re feeling ambitious, you can also make your own puree by roasting a sugar pumpkin and blending the flesh, but the canned stuff works just as well and saves you time. Either way, make sure your pumpkin puree is at room temperature before mixing it in – this helps everything combine more easily.

Options for Substitutions

These paleo muffins are pretty adaptable, so here are some swaps you can make:

• Almond flour: This is really the star of paleo baking, so I’d stick with it if possible. But if you need a substitute, try a mix of coconut flour (use only 1/2 cup) and add an extra egg since coconut flour absorbs more liquid.
• Maple syrup: Honey works great as a 1:1 swap, or you can use coconut nectar if you have it. The muffins might be slightly less sweet with honey, so taste and adjust if needed.
• Coconut sugar: You can skip this entirely and add an extra tablespoon of maple syrup, or use any granulated sweetener you prefer like monk fruit or date sugar.
• Pumpkin puree: Sweet potato puree or butternut squash puree work well here. Just make sure it’s the same consistency as pumpkin puree – not too watery.
• Walnuts: Pecans, almonds, or pumpkin seeds all make great substitutes. You can also leave them out completely if you prefer smooth muffins.
• Spices: If you don’t have all the individual spices, you can use 2 teaspoons of pumpkin pie spice instead of the cinnamon, ginger, nutmeg, and allspice combo.

Watch Out for These Mistakes While Baking

The biggest mistake you can make with these paleo pumpkin muffins is using pumpkin pie mix instead of pure pumpkin puree – the pie mix contains added sugars and spices that will throw off your recipe completely. Another common error is overmixing the batter once you add the almond flour, which can make your muffins dense and heavy instead of light and fluffy – just fold the ingredients together until barely combined. Since almond flour behaves differently than regular flour, keep a close eye on your muffins after the 15-minute mark because they can go from perfectly baked to overdone very quickly. For the best texture, make sure your eggs are at room temperature before mixing, and if your batter seems too thick, add an extra tablespoon of maple syrup rather than regular milk to keep it paleo-friendly.

What to Serve With Paleo Pumpkin Muffins?

These spiced pumpkin muffins are perfect for breakfast or an afternoon snack with a hot cup of coffee or chai tea. I love spreading a little almond butter or coconut butter on top while they’re still warm – it melts right in and adds extra richness. They also pair really well with a simple fruit salad or some fresh berries on the side, which balances out all those cozy fall spices. For a more filling breakfast, try serving them alongside scrambled eggs or a smoothie bowl topped with nuts and seeds.

Storage Instructions

Keep Fresh: These paleo pumpkin muffins stay moist and delicious when stored in an airtight container at room temperature for up to 3 days. If your kitchen is really warm, you can pop them in the fridge where they’ll keep for up to a week – just let them come to room temperature before eating for the best texture.

Freeze: I love freezing a batch of these muffins for quick breakfasts! Wrap each muffin individually in plastic wrap or store them in a freezer-safe container for up to 3 months. They thaw perfectly and taste just as good as fresh.

Warm Up: To enjoy frozen muffins, just thaw them at room temperature for about an hour, or pop them in the microwave for 20-30 seconds. If you want that fresh-from-the-oven taste, warm them in a 300°F oven for about 5 minutes – the walnuts get nice and toasty again!

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1250-1400
• Protein: 28-34 g
• Fat: 80-90 g
• Carbohydrates: 110-125 g

Ingredients

For the wet mixture:

• 3 eggs
• 1 cup pumpkin puree (not pumpkin pie mix)
• 1/3 cup maple syrup
• 1 tsp vanilla extract

For the dry mixture:

• 1 1/2 cups almond flour
• 2 tbsp coconut sugar
• 1 tsp baking soda
• 1/2 tsp baking powder
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 1 tsp ground nutmeg
• 1/2 tsp ground allspice
• 1/2 cup chopped walnuts

Step 1: Preheat the Oven and Prepare Muffin Tin

Preheat your oven to 350°F (175°C).

Line a muffin tin with muffin liners or grease it with nonstick spray to prevent the muffins from sticking.

Step 2: Mix the Wet Ingredients

• 3 eggs
• 1 cup pumpkin puree (not pumpkin pie mix)
• 1/3 cup maple syrup
• 1 tsp vanilla extract

In a large bowl, whisk together the eggs, pumpkin puree, maple syrup, and vanilla extract until the mixture is smooth and well combined.

Step 3: Combine the Dry Ingredients

• 1 1/2 cups almond flour
• 2 tbsp coconut sugar
• 1 tsp baking soda
• 1/2 tsp baking powder
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 1 tsp ground nutmeg
• 1/2 tsp ground allspice
• 1/2 cup chopped walnuts

In a separate bowl, stir together the almond flour, coconut sugar, baking soda, baking powder, ground cinnamon, ground ginger, ground nutmeg, ground allspice, and chopped walnuts.

Make sure everything is evenly distributed.

Step 4: Combine Wet and Dry Ingredients

• wet mixture from Step 2
• dry mixture from Step 3

Pour the dry ingredients from Step 3 into the wet ingredients from Step 2.

Use a rubber spatula to gently fold them together until just combined and no streaks of flour remain.

Try not to overmix the batter for the best texture.

I like to stop mixing as soon as the flour disappears to keep the muffins light and fluffy.

Step 5: Bake the Muffins

• batter from Step 4

Spoon the muffin batter into your prepared muffin tin, filling each cup about 3/4 full.

Since this recipe makes 14-16 muffins, you may need to bake in batches.

Bake at 350°F (175°C) for 23-26 minutes, or until a toothpick inserted into a muffin comes out clean.

Once baked, let the muffins rest in the tin for 5 minutes, then transfer them to a cooling rack to cool completely before enjoying.

Gluten-Free Paleo Pumpkin Muffins

Delicious Gluten-Free Paleo Pumpkin Muffins recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 14 minutes mins

Cook Time 28 minutes mins

Total Time 42 minutes mins

Servings 4

Calories 1325 kcal

Ingredients

  

For the wet mixture:

• 3 eggs
• 1 cup pumpkin puree (not pumpkin pie mix)
• 1/3 cup maple syrup
• 1 tsp vanilla extract

For the dry mixture:

• 1 1/2 cups almond flour
• 2 tbsp coconut sugar
• 1 tsp baking soda
• 1/2 tsp baking powder
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 1 tsp ground nutmeg
• 1/2 tsp ground allspice
• 1/2 cup chopped walnuts

Instructions

 

• Preheat your oven to 350°F (175°C). Line a muffin tin with muffin liners or grease it with nonstick spray to prevent the muffins from sticking.
• In a large bowl, whisk together the eggs, pumpkin puree, maple syrup, and vanilla extract until the mixture is smooth and well combined.
• In a separate bowl, stir together the almond flour, coconut sugar, baking soda, baking powder, ground cinnamon, ground ginger, ground nutmeg, ground allspice, and chopped walnuts. Make sure everything is evenly distributed.
• Pour the dry ingredients from Step 3 into the wet ingredients from Step 2. Use a rubber spatula to gently fold them together until just combined and no streaks of flour remain. Try not to overmix the batter for the best texture. I like to stop mixing as soon as the flour disappears to keep the muffins light and fluffy.
• Spoon the muffin batter into your prepared muffin tin, filling each cup about 3/4 full. Since this recipe makes 14-16 muffins, you may need to bake in batches. Bake at 350°F (175°C) for 23-26 minutes, or until a toothpick inserted into a muffin comes out clean. Once baked, let the muffins rest in the tin for 5 minutes, then transfer them to a cooling rack to cool completely before enjoying.