Paleo Pumpkin Apple Muffins, Dairy/Nut/Refined Sugar Free

pumpmuffinsHave you ever tried baking with coconut flour? It’s a great alternative to the popular, gluten/grain free almond flour. It’s not nearly as allergenic, and contains plenty of fiber, as well as healthy saturated fat and protein.  Like almond flour, it’s low in carbs and is  gluten free (depending upon the manufacturer). (more info)

Coconut flour is probably the most Paleo friendly of all the gluten/grain free, low carb flours, even though baking is obviously not the most Paleo-like activity!  The only downside to using it is that it’s very dense and typically requires the use of many eggs to soften it.  So, if you’re avoiding eggs, your replacement options may be limited. I am going to play around with some recipes during the holiday season to try different substitutions.  Update>>>Here’s an egg/multiple food allergen free recipe for Paleo Chocolate Muffins/Cupcakes.

I did recently manage to tweak one of my daughter’s favorite recipes to take the egg whites out (they’re the most allergenic part of the egg), and was pleasantly surprised with the end result. The original recipe is by Leah over at Ponderings from my Heart blog. It’s for GAPS Coconut Flour Apple Cinnamon Muffins, which are a quick, easy breakfast or snack option for a college student like my daughter.

Since it’s pumpkin season, and the puree is a great substitute for eggs, I turned her recipe into a pumpkin apple recipe.  I only was able to take out the egg whites so far, with surprisingly delicious results, but I am still working on a completely egg free version. We’ll see if I can get it right.

Here’s my recipe for Paleo Pumpkin Apple Muffins, which to me taste like a cross between a muffin and a slice of pumpkin pie:

Paleo Pumpkin Apple Muffins, Dairy/Nut/Refined Sugar Free

Yield: 12 to 14 muffins

Pumpkin Apple Muffins are grain/gluten/dairy/nut/refined sugar free. Paleo/SCD/GAPS compliant.


  • 1 cup pumpkin puree
  • 1 large apple (I used honeycrisp), peeled and chopped small or grated
  • 6 egg yolks (at room temperature)
  • 1/2 cup coconut oil, melted
  • 1/2 cup applesauce (unsweetened)
  • 1/4 cup honey
  • 2 tsp pure vanilla extract
  • 3/4 cup coconut flour (sifted, or whisked, to remove any lumps)
  • 1/2 tsp Celtic Sea Salt
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • optional topping: coconut butter, softened (about 1 T per muffin)


  1. Preheat the oven to 350 degrees.
  2. In a large bowl, combine pumpkin, egg yolks, applesauce, coconut oil, honey, and vanilla. In measuring cup, mix together coconut flour, salt, baking soda, and cinnamon. Add dry ingredients to wet ones. If there are lumps, press down with large spoon until there aren't. When thoroughly combined, fold in the apples, until evenly distributed.
  3. Place bleach free baking cups into 12 muffin tins, and spoon the batter into each. You may have enough for an extra muffin or two. Bake for 22 to 25 minutes at 350 degrees, until lightly golden.

Food for thought:

Please use organic ingredients whenever possible.

I hope you enjoy these!

Do you have a favorite coconut flour based recipe to share?

Please note that this post has been shared with the Natural Living Monday, Slightly Indulgent Tuesday, Gluten Free Tuesday, Allergy Free Wednesday, Gluten Free Wednesday, Real Food Wednesday, and Party Wave Wednesday blog carnivals.  I’m happy to say that a week later, it was featured in the Slightly Indulgent Tuesday carnival!


About Dawn

As a Certified Health Coach, I provide motivated individuals with the resources, tools, support and encouragement they need to make the gradual changes in food and lifestyle that could completely transform their lives. Contact me.

14 Responses to Paleo Pumpkin Apple Muffins, Dairy/Nut/Refined Sugar Free

  1. Leah November 6, 2013 at 11:45 am #

    Yum!!! These look awesome as well as delicious! That’s great you were able to make these without the egg whites! We are definitely going to have to try these. I love how you were able to cut down on the amount of honey too since you added the applesauce. I always feel I’m using too much honey when I dump in an entire 1/2 cup. I created an egg free grain free banana muffin recipe with chia seed replacer. If you try it, let me know what you think. For me, the taste was great but the texture was a little off. So I ate it with sliced bananas and butter. Yum!
    Leah recently posted…See the Light Art Review and GiveawayMy Profile

    • Dawn November 6, 2013 at 2:21 pm #

      Thanks, Leah! I agree about the honey. It tastes so good in baked goods that people often forget that it’s still a sweetener that should be used in moderation. Since we don’t bake nearly as much as we used to, I don’t worry about it as much anymore, though. My daughter likes your recipe as is, and she doesn’t eat them every day or week. I’m looking forward to trying your banana muffin recipe too. Happy Baking!
      Dawn recently posted…Deliciously Simple Paleo ApplesauceMy Profile

  2. LAYNE November 17, 2013 at 2:23 pm #


    • Dawn November 18, 2013 at 7:20 am #

      Yes! Just make sure you use 100% pure maple syrup. I haven’t tried it myself, but it should come out fine. Some use agave syrup instead, but as the quality of what’s available in often in question, I’m not a fan of it. Thanks for your comment. Have a happy, healthy week!
      Dawn recently posted…A Recipe for a Healthy, Happy Holiday SeasonMy Profile

  3. Renee December 10, 2013 at 4:45 am #

    Hi! These look great! Anyway you can use whole eggs and if so, would I just cut the amount of eggs called for in half? If not, any ideas on how to use the egg whites? Thanks in advance!

    • Dawn December 10, 2013 at 8:24 am #

      Thanks for your comment, Renee! I’d have to play around with the recipe in order to add back the whites. I would first try using 4 to 6 whole eggs, and taking out the applesauce and 1/4 cup of the pumpkin. I can’t really say how it would come out unless I saw for myself what the consistency of the batter was. Feel free to play around with it, or just use the egg whites for some kind of souffle. You could also just go with the original recipe without the pumpkin. They taste great too! Good luck, and have a joyous holiday season.
      Dawn recently posted…Paleo Purely Chocolate Cupcakes, Egg and Multiple Food Allergen Free!My Profile

  4. Kathryn Dilligard December 13, 2013 at 4:34 am #

    Mmmm.. I love muffins. I’m gonna try these!

  5. Mark January 6, 2014 at 9:22 pm #

    Looks like a great paleo snack. I will give it a try this weekend. Thanks!

  6. Aureli 0055 February 9, 2014 at 11:30 am #

    Ok – its my wife’s fault. She made me quit eating all that crap years ago. Sometimes I think my ears are getting big and furry because of all the green, orange and red vegetation I eat. But I feel better and am in better shape at 63 than at 43, and I’m still climbing towers.
    Aureli 0055 recently posted…Sweet Potato Cottage PieMy Profile

  7. Boris April 20, 2014 at 5:45 pm #

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