Paleo Pumpkin Muffins {dairy, refined sugar & gluten free}

By , On November 11th, 2014, In: Breakfast, Dairy Free, Paleo/Grain Free

8 Servings ~ 25-30
Home » Breakfast » Paleo Pumpkin Muffins {dairy, refined sugar & gluten free}


  • 1 cup pumpkin
  • 1/4 cup coconut oil
  • 3 eggs
  • 8 pitted dates
  • 1 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ground ginger
  • few dashes ground cloves
  • 1/4 tsp Himalayan sea salt
  • 1 tsp vanilla extract
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 cup ground flax
  • 1/2 tsp baking powder
  • 1/2 baking soda
  • Crumble:
  • 1/2 cup almond flour
  • 1/4 cup chopped pecans
  • 1 tsp ground cinnamon
  • 2 tbsp. coconut sugar
  • 2 tbsp. coconut oil



Many of you have been asking if I had a recipe for pumpkin bread or muffins and over the years I have played around with different ingredients and recipes.  Finally, I can share with you a delicious recipe that is perfect for breakfast or dessert!  These muffins are fluffy, sweet and I didn’t even have to add any granular sugar!  GASP!!!!!

The pumpkin puree part was so creamy and sweet that I will be using this in another recipe; so keep your pumpkin radar on Spoonful of Health!  Oh, are you still wondering what I used to get this muffin sweet? It was 8 dates that did the trick! I know, I could hardly believe it myself!

Of course, I had to share some food science on the pumpkin with you {wink wink}!  The high quality of antioxidants in the form of vitamins A, C, E, and mineral zinc have such helpful/healthful benefits.Wait there is more, vitamins B and minerals like potassium, iron, calcium, magnesium, manganese, phosphorus and copper!

Whew, that is just about all of the letters of the alphabet and a super mineral packed food!  You can find research on how the phytosterols and fiber in pumpkin can help support healthy cholesterol and LDL levels.





It is no wonder we find pumpkin in facial products and often read about how these essential minerals and vitamins can help with everything from inflammation to bone health!  My favorite is the rich levels of L-tryptophan found in pumpkin because it encourages a happy mood!  This amino acid has been researched to help with depression; we have had great results with that in our clinic with the addition of the Dr’s protocol.

It makes complete sense why so many of us get so happy when it is pumpkin season! So get your happy on and eat some pumpkin {pumpkin muffins that is}!


5.0 from 1 reviews
Paleo Pumpkin Muffins {gluten, dairy & refined sugar free}
Prep time
Cook time
Total time
Serves: 8
  • 1 cup pumpkin
  • ¼ cup coconut oil
  • 3 eggs
  • 8 pitted dates
  • 1½ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ tsp ground ginger
  • few dashes ground cloves
  • ¼ tsp Himalayan fine pink sea salt
  • 1 tsp vanilla extract
  • 1 cup almond flour
  • ¼ cup coconut flour
  • ¼ cup ground flax
  • ½ tsp baking powder
  • ½ tsp baking soda
  • Crumble:
  • ½ cup almond flour
  • ¼ cup chopped pecans
  • 1 tsp ground cinnamon
  • 2 tbsp. coconut sugar
  • 2 tbsp. coconut oil
  1. In a food processor or Vitamix, blend first 10 ingredients- pumpkin puree to vanilla extract.
  2. In a separate bowl, sift almond, coconut flour and ground flax with baking soda & powder.
  3. Mix the liquid ingredients into the dry until it is nice and creamy. It will be a thicker consistency.
  4. Pour batter into 8 muffin tins lined with unbleached liners.
  5. Mix all the crumble ingredients making sure pecans are finely chopped.
  6. Sprinkle few tablespoons over each muffin pressing gently into batter so it sticks.
  7. Cover with tin foil the first 20 minutes baking but make sure the foil isn't touching the muffins.
  8. Bake in a 350 degree oven for 25-30 minutes or until golden brown.
I have used fresh pumpkin that I froze and it worked great too! The extra pumpkin left from the can 15 oz can be used in a smoothie with all its added nutrition. If eggs are an issue, I have made these with and extra ½ cup flax and ¼ cup water- mix them together and add to pumpkin puree. When covering with foil, use a few tooth picks to ensure it doesn't touch muffins. These muffins are moist and fluffy and will cook through compared to many grain free recipes I have tried. Please use organic ingredients when you can.

With a Spoonful of Health,


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9 Comments on "Paleo Pumpkin Muffins {dairy, refined sugar & gluten free}"

  1. Kristen November 12, 2014 at 11:16 am - Reply

    Yummo! I love pumpkin and actually planned to make some today for Jassy’s teachers bday! I may add shredded zucchini. Think that will be ok??

    • Dawn Rofrano November 12, 2014 at 1:25 pm - Reply

      Hello Kristen, I love the idea! When coming up with this recipe I finally got it fluffy and perfect by taking away 1/4 cup of pumpkin puree because they were too dense and heavy. That and I added a third egg allowed the batter to fluff right up. Knowing that zucchini contains high ratio of water it may weigh it down. However, with that said I personally don’t mind a dense muffin. Maybe doing half and half of pumpkin and shredded zucchini. Let us know how it turns out for other readers.

  2. Kristen November 12, 2014 at 5:32 pm - Reply

    How do you recommend storing them?

    • Dawn Rofrano November 17, 2014 at 10:56 am - Reply

      Hello Kristen, The first day you can leave them out on the counter covered. After that I would refrigerate them up to 3 days. Enjoy!!

  3. Sean November 14, 2014 at 5:47 pm - Reply

    Dawn, these were absolutely amazing! I hadn’t had a muffin in (what felt like) forever!!! I can’t wait to eat them again! What a perfect snack/treat without the guilt!

    Thank you so much for sharing it!!! xo

    • Dawn Rofrano November 17, 2014 at 10:54 am - Reply

      Hi Sean, I am so glad you liked them and especially honored for it to be the first muffin you ate in forever!

  4. Kristen November 25, 2014 at 4:39 pm - Reply

    Making them again today to bring for Thanksgiving morning 🙂

  5. Jess January 23, 2017 at 4:08 pm - Reply

    I made the adjustment for egg-free that you recommended: 1/2 cup flax + 1/4 cup water. Is that correct? They didn’t taste good at all. I have loved every other recipe of yours, so just curious if the flax to water ratio was mistyped.

    • Dawn Rofrano February 21, 2017 at 11:54 am - Reply

      Hi Jess, I am sorry I am just now seeing this…some computer glitches unfortunately. I am so sorry you didn’t like the taste. Were the dates on the smaller side as that could make a huge difference. Since these were from 2014 I have to go back in my recipe journals….I usually fill one up every 6 mo. Anyway, I will make these again with the flax exchange over the eggs and trouble shoot it for you. I am wondering if I added extra dates with the egg-free version as I have done that in the past. I want to make it up to you; can I send you a bag of organic flax for your trouble? I dislike throwing food out and I hope you salvaged them maybe with drizzle of honey.

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