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Paleo Pumpkin Spiced Muffins


I know, I know, another pumpkin recipe! Bear with me, but this one is so worth it. I love cooking and baking with local in season foods and right now I can get pumpkins, sweet potatoes and all kinds of winter squash fresh and at great prices at my farmer’s market. Plus you all know how much I love pumpkin flavors – Fall all year around in my little world ๐Ÿ˜‰ This is my all time favorite muffin recipe and I’d put them in a contest for best pumpkin spiced muffin any day of the week โ€“ that’s how good they are. I can hardly wait until they are done baking and the aromas that will come out of your oven are delightful. This recipe is great for breakfast or for a snack. Whenever I make a batch, I add in dark chocolate chips to half the batch and keep the other half plain. I can’t decide which way I like them best.

Paleo Pumpkin Spiced Muffins

Makes 10-11 muffins


4 free-range eggs

1 cup roasted pumpkin, sweet potato, butternut squash or canned pumpkin

1/3 cup maple syrup

ยผ cup melted coconut oil or melted grass-fed butter

1 tsp vanilla

1/3 cup coconut flour (do not substitute another flour โ€“ it will not work)

1 T pumpkin pie spice or make your own: 2 tsp cinnamon and ยผ tsp each: ginger, cloves, nutmeg, allspice

ยฝ tsp baking soda

ยผ tsp sea salt

optional add in’s: ยฝ cup dark chocolate chips, ยฝ cup raisins, pecans or other nuts


Preheat oven to 350 degrees.

Whisk eggs, pumpkin, maple syrup, coconut oil and vanilla  together in a large bowl. Stir in coconut flour, pumpkin spice, baking soda and salt. Add any optional add-in’s now. Mix until combined. Pour into paper lined muffin tray. Bake for 30 minutes. Enjoy!


This recipe is also featured on the Real Food Holiday Carnival found here!

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  1. Avatar

    I couldn’t resist making these tonight. I had all the ingredients on hand so I popped them in the oven and oh my lanta. I agree, they could win a contest. Another amazing recipe that my family loves thanks to you.

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    Made these over the weekend and the whole family loved them. They are already asking me to make them again. I’m loving the recipes on this site. Thank you!

  3. Primally Inspired

    Thanks for the kind words, Monica! I’m really glad that I can share them with you ๐Ÿ™‚

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    Great recipe! They were delicious!

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    These were delicious! I’ve already made them twice in the last week. We all love them.

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    We love these! I’ve been making them twice a week since you posted them!

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    These look great! I have a question about a possible alteration. Where I live I can’t get my hands on pure maple syrup (everything that says Maple Syrup here is actually imitation – sugar water with Maple flavoring). I was thinking of substituting honey, but what would you suggest? I wonder if I should do a 1-1 exchange, or more or less honey than the amount of syrup in the recipe? What would you suggest? Thanks for sharing the recipe!!

    • Primally Inspired

      Hi Meghan! I use honey and maple interchangeably a lot and I think honey would be delicious in these. It is a 1-1 substitute. I haven’t tried honey in this recipe yet so I’d love for you to write back and let me know how you liked them with honey ๐Ÿ™‚ thanks for the comment!!

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    Chris klรคnning

    Hi this is our new favorite muffin recipe!

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      I love pumpkin! Thanks for the recieps. I’ve been making pumpkin pie oatmeal lately. I froze some pumpkin puree in an ice cube tray. For every serving of oatmeal I add one pumpkin cube and then some cinnamon and nutmeg. ๐Ÿ™‚

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    Thanks like your Paleo Pumpkin Spiced Muffins | Primally Inspired

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    I thikthese look great too. We arent nto ultra sweet and pumpkins already sweet. What are your thoughtson omitting the sweetener altogether?

    • Primally Inspired

      Hi Sarena, thanks! I think it’d be worth a shot to try them without any sweetener. If I remember correctly, when I was experimenting with this recipe, I used only 1 T maple syrup at first. While it still tasted decent to me, it seemed adding a little bit more really brought out the pumpkin spice flavor. The 1/3 cup doesn’t make these ultra sweet, but if your taste buds are really sensitive to sugar, I’d maybe try 1 T maple syrup or go ahead and omit it. If you do, let me know how you like it!

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    We love these! A lot of the paleo pumpkin muffins don’t have as much flavor as these. These are great and by far my favorite paleo pumpkin spiced muffin.

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    I’ve made my family a lot of different paleo pumpkin muffins, but these are the best ones! Thanks for the great recipe!

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    how do you think these would do if you subbed banana for the pumpkin? I have had great success with the recipe as is. Thanks for sharing! The banana bread muffins I have found in paleo recipes are not sweet at all and I thought this might work.

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    I just whipped up a batch and they are almost gone between us, including a very picky 3 year old! Thank you so much for this recipe!, it looks like I will be making another batch this afternoon

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    Just made these and I don’t think they turned out right. Seem too moist almost like they didn’t cook enough. I put them back into the oven but still don’t seem right. Did anyone else have trouble???

    • Primally Inspired

      Margaret, after they cool, put them in the fridge for a few hours and they should firm up nicely. These are really moist muffins but if you are finding they are too moist, putting them in the fridge will help. Hope that helps! ๐Ÿ™‚

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      Mine were like that at first. I baked them a lot longer than called for. When the tops were done I took them out of the oven and out f the tins immediately. Then I left them out overnight. They are perfect now. I keep them in the fridge.

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    I love these muffins. I have given the recipe to many of my friends and there is a whole group of families eating these for breakfast every morning!! Your recipes are awesome, please keep em coming!!!

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    Can anyone please tell me why my paleo muffing come out raw/gooey in the middle? I always need to cook them longer than stated and they end up icky in the middle. I appreciate any suggestions.

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    Just an FYI,
    the ingredients include vanilla but it is missing in the directions…I just added it with the eggs.

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    Just curious… How many is too many to eat at one time? I added chocolate chips and pecans and I can’t stop eating them. I’ve had 4 today!!!!!!

    • Primally Inspired

      LOL! I hear you!!! I usually eat 3 or 4 at a time, too ๐Ÿ™‚ One batch of these is gone in less than a day at my house!

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      Not that counting calories is the most important, but I just calculated the values for this recipe based on the ingredients i used…

      breakdown for the TOTAL recipe:
      calories: 2178
      carbs: 381g
      fat: 130g
      protein: 61g
      sodium: 994g
      sugar: 300g (from maple syrup and 1/2 cup enjoy life chips)

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    This recipe sounds amazing. I’m just entering the paleo world and was a tad confused to see maple syrup in the ingredient list. Is it paleo?? I didn’t think any form of sweeteners were allowed. Just confused. ๐Ÿ™‚

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    Can’t wait to try these out! From all the positive comments this looks like a winner. Will have to wait until after the 21 Day Sugar Detox though. It will give me something to look forward to. Thanks for sharing! :0)

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    I have a 3 yr old with an egg allergy. Most times I sub the egg with flax and it works just fine, but I have never tried to sub 4 eggs. I dont want to waste the ingredients if it doesnt work, so do you think that the flax would still work? TIA!

  23. Avatar

    I just made these. They smell good! How should I store them and how long will they keep?

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    These are seriously amazing!!! First time ever in my 6 months doing Paleo diet that I’ve baked with coconut flour and the end result is so moist and delicious! Thank you so much for this recipe ๐Ÿ™‚

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    Would it taste ok to just add cocoa powder rather than the chips, do you think?

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    Would canned pumpkin work also? Thank you for your amazing recipes!!

  27. Avatar

    If I add dates to this recipe will I have to change it at all?

  28. Avatar

    So yummy, thank you. I tried them last week and made a double batch this morning. I had to hide the remainder before they all were eaten. I did add a little more soda as we live at 5000 ft. I opted for both raisins and pumpkin seeds today. And a few more seeds on top because they were pretty! I think I’m going to try and drop some of the syrup out, I’m diabetic and try and to keep my carbs low. But I’m worried this will affect the moistness.

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    Fantastic! I added 1/2 cup each raisins and chopped almonds, and I baked in a loaf pan for about 55 minutes. So easy to spontaneously mix up. As soon as it came out of the oven, we left to run some errands. Came home to the delightful aroma, and of course the fabulous flavor!

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    I can’t eat syrup sweeteners & was wondering if I could substitute your fruit paste instead of maple syrup.

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    Was wondering if you could substitute coconut sugar instead of the maple syrup?

  32. Avatar

    I love seeing this recipe, and also the one for the banana bread…will try them as soon as I get coconut flour! Have you tried making the pumpkin recipe as two small bread loaves…wondering if this would also work? I don’t use any sweeteners since I’m sugar/carbo sensitive, is Stevia an alternative? Thanks!

    • Primally Inspired

      Hi Barbara! Yes, I’ve made this recipe as bread loaves before and it works really well. It takes a little while longer to bake than the muffins, depending on the size of your bread pans. And yes, Stevia would work well. Enjoy ๐Ÿ™‚

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    Just found your website and I love it! I made these today for back to school lunches and they are awesome! I added 1/2 cup of chocolate chips and I had read on another website to add 1/2 tsp of apple cider vinegar with the baking soda to make the muffins come out a little fluffier. I combined the acv and baking soda in a separate small bowl and then added it to the wet ingredients. Seemed to work, they came out nice and plump. My only regret is not making a double batch, they will not last long they are so gooooood! Thank-you!

  34. Avatar

    I made these this morning for the first time. I took them to my daughter class party before even trying them. They were a huge hit everyone loved them. I used butternut squash and added in chocolate chips. I also used half syrup and half honey to make the 1/3 c sweetner. I will be making these again probably tonight!

  35. Avatar

    According to the recipe, only coconut flour will work. I am allergic to coconut. Is there anything else at all that will work? I don’t even care if it’s healthy – I love anything and everything to do with pumpkins and am always looking for more good pumpkin recipes. Thanks!

  36. Avatar

    Wow, what a yummy and moist muffins! Thank you for sharing this lovely recipe!! Definitely a keeper!! Yum-yum-yumm!!

  37. Avatar

    i have never made other pumpkin muffins and I won’t be looking for another recipe. Most things I have made with coconut flour leave a very dry mouth/throat feel, so I was hesitant. That couldn’t be less true with these.
    I am curious how you manage to get 10-11 muffins out of this. I have only been able to get 7-8, so they go very fast.

    • Primally Inspired

      Oh that’s great to hear B! ๐Ÿ™‚ I only fill them about 3/4 full and am able to squeak out about 10 or 11. I always make a double batch when I make these because they go so fast around here, too!

  38. Avatar

    This recipe has been a lifesaver for me! I am starting to have issues with almonds and almond flour so finding a breakfast/muffin recipe that just uses coconut flour has been wonderful. I’ve made these pumpkin muffins several times over the past few months, especially when I know I’m going to have a busy day. They are perfect for a quick breakfast or snack and they aren’t too sweet so you don’t feel like you are eating something that you shouldn’t. Thanks again so much for these!

  39. Avatar

    I’m wondering if you could turn these into pancakes!

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