Paleo Pumpkin Muffins

Paleo Pumpkin Muffins

As a Paleo version of this breakfast favorite, this muffin recipe uses almond flour, almond butter and organic pumpkin puree in place of the traditional ingredients. You can use applesauce in place of the optional honey if desired for moisture and sweetness.

The nutritional values provided are for two muffins.

Recipe makes 6 servings.
Approximate Cook Time: 40 minutes
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 30
Rating: 4.53
Login or Sign Up to rate this recipe.


11/2 cup(s) almond flour
3/4 cup(s) pumpkin puree, organic
3 large egg(s)
1 teaspoon(s) baking powder
1 teaspoon(s) baking soda
1/2 teaspoon(s) cinnamon
11/2 teaspoon(s) pumpkin pie spice
1/8 teaspoon(s) sea salt
1/4 cup(s) honey, raw, (optional)
2 teaspoon(s) almond butter
1 tablespoon(s) almonds, sliced
1 package(s) paper muffin liners


  1. Preheat oven to 350 F.
  2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 teaspoon melted coconut oil to batter).
  3. Mix all ingredients and pour evenly into tins.
  4. Bake for 25 minutes on the middle rack.
  5. Sprinkle almonds on top immediately after taking them out of the oven.
Photo courtesy: Khrys

This recipe inspired in part or in whole from here.


  1. jassnip

    Oh these were absolutely yummers!

  2. Andrew

    So reading the inspired recipe about agave nectar. Do you still put it in?

    • Jason G.

      Good point. Agave is definitely paleo-controversial, to put it mildly. Our goal with Paleo Plan is to provide Paleo resources, but not to take hard stands on things one way or the other, as all of these issues are very much personal decisions when there is some controversy. Even Robb Wolf discusses when it’s acceptable to drink milk or eat grass-fed butter. However, we’re definitely willing to modify our stance on things to what serves our members best.

  3. Jeff

    Good luck finding canned pumpkin. All the stores in my area are out and apparently will be so until august or september this year. Also Whey is a milk byproduct for those who aren’t aware.

  4. Andrew

    In San Diego I went to EVERY market. Ralphs has it in the pie cooking section! All other stores (trader joes, whole foods, albertsons) all had the canned pumpkin that had syrup or sugar in it. I was quite surprised that ralphs had it.

  5. Jeff

    I’m making this again, and using apple sauce and chocolate whey instead (I only had that flavor on hand). So far the mix is pretty tasty, and I can’t wait to see how it tastes this time around. Last time I left out the whey and used less agave than was suggested, and it was pretty good. However I wanted to go as close to the recipe as possible this time.

  6. Katy

    I’ve substituted apple butter in a lot of recipes and it has worked great. Use homemade (best done in a crock pot) or store bought that has no other additives. Also I’ve used ripe bananas but they have a strong flavor.

  7. John Meek

    I must admit I use up to half almond meal (grind up some blanched almonds if you don’t have any) and qunoia flour ( for a better crumb/mouth feel. This is also amazing with banana/chopped walnuts (omit the pumpkin spice) and pumpkin w/ dried cranberries. Honestly I prefer honey over the agave so its not quite so sweet.

    The basic recipe is rock solid, just make sure that when you are putting in powders (flax/protein/etc) that you do not dry out the batter too much. If it is not “pourable” it is too stiff and needs a little water to ensure consistency and a smooth crumb when cooked.

  8. Kevin Williams

    Trader Joe’s sells cheap almond meal. It isn’t organic, but it works great in these muffins. They were a bit crumbly. I undercooked them to make sure they stuck together.
    I didn’t use agave. I used about 1 Tablespoon sucanot (evap. cane juice) and a couple packets of Truvia (“natural” calorie-free sweetner).
    I added water to make up for the missing liquid.
    next time I may just use apple juice or apple sauce instead of any sweetners.
    Also, Whole foods (at least near me) seems to have canned pumpkin year round.


    These were good but taste a lot like the carrot banana muffins. I found almond meal/flour at Central Market in bulk for a little cheaper than Red Mill. I couldn’t find canned pumpkin so I went with Farmers Market Organic Pumpkin Pie in a can. It has evaporated cane juice so I didn’t use any agave nectar. I also didn’t add in any of the pumpkin pie spice since it was already in the canned pumpkin. I did add in the additional cinnamon. I also omitted the French Vanilla Whey. Just for fun I added cranberries (sweetened with apple juice) and walnuts. These are great to grab and go!

  10. SAMBoddy69

    Made these last night – and my only changes were 1) Hazelnut flour (because I was out of almond) and 2) 1/8 cup honey & 1/8 cup marmalade instead of the nectar. So, so good! Next time, I want to try it without the ‘sugars’ and use applesauce instead.

  11. mkritten

    Any suggestions for replacing the Whey powder? My son is allergic to all dairy.

  12. wingman

    Any suggestions for substituting agave? How about honey?

    • Jason G.

      You can actually just eliminate the agave. The muffins will be less sweet, but I think they’ll still be great.

  13. Shrader

    I used egg white protein instead of whey:
    I also used honey in place of the agave.
    They were delicious!

  14. Kennn

    I substituted 1/2 cup of homemade applesauce for the agave nectar and it was delicious.

  15. Sarah

    These pumpkins were easy to make and are delicious! I’ll be making more this week.

  16. Laura

    The recipe says 1 1/2 almond flour, I’m assuming that’s ‘cups’?

    • Jason G.

      Yes, sorry. Recipe should be fixed now.

  17. TBCcrossfit

    I use Coconut Crystals for sweetner. It is unbleached, un-refined, gluten free, no-GMO, vegan, 100% pure coconut sap. I also leave out the whey and add more almond meal.

  18. Rose

    What is the calorie/fat content for these? Seems like using ground nuts is a high calorie, high fat choice.

    • Jason G.

      I actually don’t know what the calorie count is, but I imagine you’re right. It’s definitely dense. Do manage how many you have if you’re working on body composition.

  19. Fran

    I doubled the recipe b/c it said 6 muffins….well once made it really made 12 not 6. I ended up with 12 regular muffins, and 40 mini muffins. I had to cut my 2 year old off at 5. He loved baking them!


    I made the recipe exactly as written and it was FANTASTIC! Although the “almonds” listed at the end of the directions are not on the list of ingredients. I added some sliced almonds on top of the muffin a few minutes before they were finished cooking. I made exactly 6 muffins…and I have exactly 5 left!


    What is the nutritional breakdown of these? I log my food and would like to know how many calories, fat, carbs, protein etc I am having when eating one muffin.

    And my recipe when I made them, made 8 instead of 6.

  22. JenniferBliss

    I made the recipe and was able to make 9 muffins….and the are divine! perfect for breakfast on the run. If you do the calculations–it comes out to be 167 calories/muffin if you make 9 muffins. If you make 6, as directed, it comes out to be 250calories/muffin. Obviously, if you drop the agave nectar and use apple sauce the calories and carbohydrate count will go down.

  23. cerlandson

    what size can does call for with the pumpkin……..are there different sizes of pumpkin cans? the one I have is 29 ozs

    • Neely

      It calls for 3/4 cup, so any size is fine – just measure out the 3/4 c.

  24. Susan Pauldine

    Whey? I thought that was not Paleo it’s from milk?

    • Neely

      Good catch. Thanks, I changed that ingredient to almond butter instead.


  25. tbpaulsen

    I made the recipe as stated above, but left out the 5 almonds. The nutritional information that I came up with was as follows: 1,657cal–115g of fat, 127.5g carb, 63.5g protein. Divide the totals based upon the number of muffins that you made and break it into blocks based upon the 7g protein/block, 9g carbs/block, 3g fat/block (assuming you aren’t eating another protein/meat with this meal)

  26. McSeif

    I followed all the directions exactly, except I used coconut flour instead of almond (my husband doesn’t like almonds). The “batter” was completely dry. I had to add a lot of applesauce, and coconut milk…. Did I do something wrong?

    • Neely

      Coconut flour actually has a tendency to be a bit dry because it’s so dense. Try it with the almond flour, or a mixture of the two and see how it goes. You could also experiment with tapioca flour – it gives things a stretchier, moister consistency.

  27. bestmdb

    These made 5 nice large muffins like the kind you find in the bakery. I used a silicone muffin tray ended up cooking about 30 minutes. Pretty much followed the what’s above except could only find pumpkin pie mix. They turned out great!!

  28. TinaK

    great recipe! Easy to make! The only problem is that I cant stop eating them.,…….:)

  29. clayton123

    followed the recipe above and they came out perfect! super delicious and moist! yay :)

  30. freedomfood

    i like to eat in season as much as possible, so i subbed out the canned pumpkin for summer squash! i just processed it a bit. :-)

  31. unknown

    We added some raisins & little pieces of dark chocolate. Yummy!!!

  32. Becca

    Baked these up last night, exactly as in the recipe. Soooo yummy!

  33. Kate

    My 4 year old and I LOVE these! We use the applesauce for honey substitute – so great! Thank you!

  34. Abby

    I’ve just made this for the first time. Wow! Thank you so much – they are perfection in a muffin tin!

  35. missmacbet

    Really good, and inspiration for the following meal:

    (1) Slow-cooked (crock pot) chicken, seasoned (with a light hand) with curry powder, garam marsala, pumpkin pie spice (yes, just a bit), turmeric, and smoked paprika. Everything went into the crock pot with organic chicken broth.

    (2) Then — A lovely gravy made with the juices from the crock-pot chicken using tapioca flour and ghee;

    (3) Chicken was shredded and strewn across chunks of these delicious, moist muffins….

    (4) Ahhh yes — topped with the tasty, tasty gravy.

    Oh my heaven.

  36. Chelsea

    My (non-paleo) nephews LOVED these and so did we! They both asked for “more cupcake please” twice =)

  37. davestys

    Awesome recipe! YUM – thanks!

  38. photuris

    These are good, but be careful not to over bake by even a few minutes. I left them in for 28 minutes thinking they needed more cook time like the carrot muffins ( not thinking there wasn’t as much bulk in them like dates and carrots ). Now they are dry! There isn’t enough pumpkin flavor IMO. Next time, I will add more pumpkin, more spice, cranberries and perhaps a banana to bring more moisture. I doubled the recipe and only used 1/4 honey. This seems to be sweet enough! Great recipe.

  39. jrivera

    the site says “muffins” (plural) for breakfast…I’m assuming that two is considered a meal?

  40. Steph

    AMAZING!! Used the exact recipes and it was great!

  41. Jade

    These are fantastic! Definitely recommend the paper cups, as they aren’t the easiest to get out of the muffin tins without them. Also added some shredded ginger, a bit of cardamom and a tiny bit more salt.

  42. Yolanda

    Batter came out too thick-just put in the oven. Update later. :)

  43. Yolanda

    I followed the directions and put them in a decorative muffin tray (don’t need cups) they slipped right out and were so dry this morning I could n’t eat them. any idea what I did wrong-only difference was I couldn’t find almond flour and used gluten free flour. will try again

  44. Katharina

    Just made these and they are incredible! I subbed 1/4 cup apple sauce instead of honey but they are still fantastic! Will definitely make them again!

  45. Raegen

    Kept checking to see if this required any liquid since they were SO SO thick, but followed it exactly (except I did double it) and they were very heavy & Didn’t get “cooked” in the middle…now I have a double dose of them. :(

  46. Lucy

    I used olive oil in the pan instead of baking cups and after 10 minutes out of the oven they just slipped out. This recipe made 12, not 6, which was great because I love them!
    I found almond flour at Trader Joe’s for $3.99 per pound.

  47. Sue

    I loved these, the first time I tried them, I felt they needed a little something, so added more cinnamon and pumpkin pie spice the next time and also added a few “Enjoy Life” mini chocolate chips. Soooo Good!

  48. Jennifer

    I too got 12 muffins instead of 6 and needed to put them in for extra time to cook the middles. But very delicious!

  49. Laura P

    I made these for thanksgiving and they were a HIT with my non-paleo family. I also got 12 good sized muffins instead of 6. For almond flour, I just put whole almonds in a food processor and ground until flour-like. I added about 3 ounces of apple sauce and extra pumpkin pie spice. I used paper cups which made it so easy to serve. They were delicious – so moist and flavorful! Thanks for the recipe!

  50. shane.oa

    Extra raw honey does the trick.

  51. V Girl

    These muffins are great! I wanted something low carb, not necessarily “paleo”, and this recipe was easy and yummy. I followed the recipe exactly and added vanilla protein powder. I doubled the recipe because I wanted a dozen. I ended up with 12 huge muffins but they cooked well and are moist and fluffy. I will definitely make them again!

  52. Michel

    Love these! I used a bit more cinnamon, pumpkin pie spice and raw honey. Also added frozen blueberries and cacao nibs – so delish!

  53. Shane

    Very bland :-( I made a second batch and tripled the amount of spices and honey – still nothing…. :-(

  54. Marguerite

    Tried a batch, no flavor. Also, needed to bake them longer. Just tried another but added mashed bananas and raisins. Hopefully better tasting.

  55. Marguerite

    The banana and raisins helped a ton. They are so good!

  56. Renee

    OMG! I tried these but used my home canned sweet potatoes instead of pumpkin as I’m allergic to pumpkin. My husband devoured them! I too had to cook them longer (about 3 minutes). I only got 6 (may be the size of the pan you use?). Definitely going to make more!! A keeper in my house for sure!! I have tried numerous, numerous, numerous gluten free recipes and nothing has compared to this recipe!! Thank you!!

  57. Suzie

    Like many of the others, we made these muffins and thought they were good, but needed a little something. I tried doubling the cinnamon, adding a little more salt and a couple more teaspoons of honey. Delicious!

  58. Breanna

    So, this is what I did: ground my own almond flour in my coffee grinder. Followed the recipe except triple the spices. Also, instead of honey I used 3/8 c. light agave nectar. I also added raisins. After reading about the dense, undercooked muffins, I opted to use oiled mini-muffin tins (Yielded me three short of 3 dozen). Baked for 12 minutes at 325 (because baking with almond flour generally is better at a lower temp than regular flour). Also, instead of almond butter I just added 2 extra tsp of pumpkin.

    AWESOME! And super moist!!!

  59. Breanna

    P.S…. my batter WASN’T super thick, like some said theirs was. Maybe your flour was too packed?

  60. Momma O

    YUMMY! They did stick to the pan quite a bit (as there is no ‘real fat’ and I used coconut butter because that’s what I had but will use the oil next time and make sure the pan is well coated. I baked in a mini muffin pan and filled all 24 rounds with a little batter to spare, baking time was more than plenty at 20 minutes for mine. I might even lessen the temp. and add cooking time if I make minis next time. I also used Trader Joe’s Almond Flour (hope they still have it for my next batch, it was the last I had). I thought I needed banana but was confused with another recipe so I altered it anyways using 1/2c pumpkin, 1/2 a (thawed) frozen banana and regular local honey (which may have helped to thin the consistency, as well as the moist banana). I didn’t have pumpkin spice so I added more cinnamon, a couple shakes of ginger and nutmeg. I would definitely recommend this recipe and look forward to adding some cacao nibs!!

  61. Kaisa

    A few changes to this recipe:

    1 cup almond meal
    1/2 cup coconut flour
    Whole can of pumpkin
    2 tablespoons melted coconut oil
    Shredded coconut (add to your liking)

    Everything else the same, though I kinda just eyeball the spices :) Eating one of the muffins right now – delicious!

  62. akwafunk

    Color me genuinely shocked at how light and traditionally muffinlike these are. They are, I guess, a little low on flavor, but several folks have made suggestions to remedy that. Never would have known these were gluten-free if I hadn’t baked them myself. I got 9 muffins out of this recipe – and paper wrappers make it painless.

  63. newtothis

    These were disgusting. I used a gluten-free Bob’s Red Mill flour and sifted it so the batter wouldn’t be too heavy. I also added a little almond milk to loosen up the batter. They still tasted awful.

  64. Bridget

    Love these!! Made them in mini muffin pan cooked for half the time. Perfect bite sized snack

  65. akwafunk

    Honestly folks – if you’re not following the recipe it really doesn’t seem fair to give this a dud rating. Gluten-free flour does not equal almond flour. Am baking a batch for the week, and I’ve added some banana to up the sweetness a little. Got 10 this time.

  66. emmie76

    where do you find the calorie information?

    • Neely

      emmie76 – We get our calorie info from But if you mean, where on the site do you find the calorie info, it’s at the bottom of the recipes in the nutrition info tab, but you have to be logged in to see it.

  67. spottedsparrow

    Just made these and am very disappointed. They came out incredibly dry, dense and bland. I followed the recipe exactly, omitting the honey as it said optional. Clearly the batter needs this extra moisture, so I’d recommend adding a banana or more pumpkin if omitting the honey. The spices need to be doubled at the least.

  68. Jessica

    These were great! We added one mashed banana, based on other comments, but otherwise fallowed the instructions. YUM!

  69. jillnicole22

    I added 1 mashed banana, as some other posters suggested and I double the spices (plus a little ginger-person preference in all my pumpkin stuff) and these were SOOOO good. Baking time was as stated for me and I’m high altitude-perfectly moist! Best baked good I’ve had since starting paleo. My husband and 2 year old got 2nds and 3rds!! Going in the favorites list. Thank you!

  70. JOe

    I used paper cups and next time will use more oil. They stuck to the cups badly. Other than that i thought they tasted great.

  71. Christina

    These were a bit bland. I followed the recipe except added 1/4 cup unsweetened apple sauce instead of honey. Next time, I’ll add some blueberries or strawberries–I think that could sweeten it up without adding too much sugar. A lot of ppl suggested bananas but they are a bit too sugary for me–

    Overall, great recipe BASE for muffins.

  72. Victoria

    Simple, fast and yummy! My husband (who does not bake much at all) made these and included the honey, and the recipe made 9 delicious moist muffins. Thanks for sharing this recipe!

  73. Jennycash

    For those making this recipe with gluten free all-purpose flour and then saying they’re bland or “disgusting” – of course they are. Almond flour is completely different than all purpose flours made with rice, potatoe, tapioca, etc. it’s not a fair comparison, and it’s not a fair review if you use a main ingredient that completely alters the original recipe.

  74. greeneyesfl

    Yum!!!! I added 1/3 cup applesauce, will try the banana next time. My 9 year old is on her second one right now.

  75. Shelly


  76. Melanie

    I omitted the honey and added stevia and carob chunks. I also served them topped with the coconut whipped cream. Super good!!!

  77. Tiffani

    I doubled the batch and added raisins for a little extra sweetness. Might try some banana or shredded coconut next time but 25 minutes was plenty of cooking time and coconut spray is magic for getting them out of the pan without having to use cups. My non-paleo coworkers thought they were tasty and wanted the recipe.

  78. Meg

    This is the first Paleo breakfast I’ve made other than the typical eggs/veggies/meat. We got the almond meal from Trader Joe’s for $3.99/lb: the cheapest I’ve seen it! I followed the directions to a “T” except for the almond butter because we didnt have any. Instead, I used 2 tsp coconut oil. These turned out PERFECTLY. Moist and delicious. I used our silicone baking cups without a problem. We had coconut milk with vanilla along with the muffins, which was the perfect combination. For two carb-addicts to enjoy this breakfast, it has to be pretty darn good! This recipe is a keeper!

  79. Greatmind

    Delicious!!!! Thank you so much for this recipe. It was a success here, my hubby and kids loved it. I used a little bit of rapadura sugar instead of honey. I didn’t have the pumpkin spice so I just increased the amount of cinnamon. We ate them on the next morning and they tasted really yummy and fresh :)


    These are absolutely amazing and super easy to make. My very picky 8 year old loves them and her friend ate two while she was at my house then asked for another as she was leaving. My husband, who says he doesn’t like nuts, likes them. Psst… I didn’t tell him they were made with almond flour.

  81. briesean

    This is our first Paleo recipe we have ever made (other than meats and veggies). The batter wasn’t pourable?? The only thing we changed was coconut flour instead of almond flour (as we didn’t have any – we are having a hard time finding it here in Canada). They were a crumbly texture, so we tried adding a little more oil. They came out of the oven at 25 minutues and were not baked through ( so we just put them back in the oven). Any ideas?

    • Neely

      Briesean – The almond flour can’t actually be subbed out with coconut flour because it’s very dense and absorbs tons of liquid. You need to add more eggs or applesauce or something to make up for it. Or you can use half tapioca flour and half coconut flour instead of the almond flour. Hope that helps.

  82. briesean

    Ok! First batch didn’t turn out…. :( I just put the second batch in the oven and I think they are going to turn out! I did as some others said and added some unsweetened applesauce, I also added more pumpkin! Here’s hoping they taste as great as they smell!!

  83. Louisa

    These were fantastic! I used whole almonds that I blended, as I didn’t have any almond flour. I also used apple sauce instead of the honey. I baked the pumpkin and pureed it, so the mixture was not thick at all. Delish! I also had to convert the temp and was a bit worried about the cooking time, but it all worked out in the end!! I’ll be cooking these again!

  84. Krystal

    Can you use coconut flour for these? New to Paleo and still trying to figure out the difference in baking between the two. Thanks!

    • Neely

      Krystal – Yes, but not as a one to one substitution because coconut oil is very absorptive and sucks up a lot of liquid. Try doing half coconut flour and half tapioca flour. Or just add 4 eggs for every half cup of coconut flour you use. Yep. Four.

  85. Cynthia

    One word to describe these muffins…YUMMY! I read through most of the post before making the muffins and I’m glad I did. I was worried about the muffins being too dry so, Instead of 3/4 pumpkin, I used 1 cup. The muffins were very moist. I also doubled the spices for more flavor. I will be making these muffins again!

  86. willti1

    Im thinking you could put this in a bread pan also?? I love banana nut bread with blueberries so might try some version of this as well… Getting ready to make first batch!

  87. willti1

    I’ll stick with the banana carrot muffins… These are bland

  88. josiewow

    I am so glad to have come across this website and I am very excited since I am puerto rican my culture is the sweeter and saltier the better and i am def. looking for a new way of eating. thanks again and please any tips i would appreciate it.

  89. tracy

    Great recipe! I didn’t want to use the honey to I put in a1/4c of peach butter and a bit of stevia to sweeten. Yum Yum the carbs I’ve been missing with out the carbs!

  90. seanandkikismom

    Love this!! My favorite, and the kids love too….I use half can of pumpkin, and about 3/4 cup of pureed bananas..Great breakfast when you are in a hurry, along with a couple hard boiled eggs….freezable too!! They are now a staple in my freezer, for when we are rushed!

  91. Ameke

    Just made a batch & my daughter & I loved them! We only added a pat of butter after taking them out of the oven & had to cook for 30 minutes not 25.

  92. LMcLean

    Wonderful and easy reciepe. The turned out moist and tasty, I used cut up carrot in mine to add texture too.

  93. Amanda

    These are delicious, I opted against the sliced almonds, and added Enjoy Life mini chocolate chips. Such a treat!

  94. Jill Sommers

    Hi – this was my first attempt at cooking with “alternative flours”. I didn’t have almond flour so I substituted coconut flour at a 1;1 ratio. tehehehheeee – that DID not work. It was very dry. Came out more like a crumble than a batter. Any thoughts, suggestions, ideas?

    • Neely

      Jill – Ha! Yeah, you definitely can’t do that. What I usually do is mix coconut flour half and half with tapioca flour and then add 4 eggs per 1/2 cup of coconut flour used. It’s a lot of eggs, but it’s so dense that you really do need them. Hope that helps. Good luck next time!

  95. GMayer

    I have made these three times already!! Added some unsweetened shreded coconut for texture. They are really good!!

  96. Beth

    I have not been successful finding almond flour – any ideas? I have almond meal but seems to be way too dense. thanks!

  97. Danielle Tarango

    I just started on my challenge yesterday and I have to say as a self proclaimed “foodie”, an coming from a family that owns multiple gourmet restaurants I thought for sure these would taste like cardboard.. but I gotta say it was a great recipe!! My 2 changes were coconut milk instead of almond milk.. I figured there was already so much almond flavor, and the coconut is more creamy and like dairy.. and I added 1 tbs vanilla exrtact for flavor. Loved it, and will definatly add this receipe to my list of must haves.. Thank you!!

  98. Melissa Christiansen

    @Danielle T. – “My 2 changes were coconut milk instead of almond milk.. I figured there was already so much almond flavor……” I don’t see any type of milk listed in the ingredients. Am I missing something?? I want to make these today.

  99. Donna

    Beth I use Almond Meal found in Woolworth for the Almond flour and that works fine

  100. Angel14181

    I finally found the Almond Flour in the hippie….uh….organic section :) (Right next to the Coconut Flour that I couldn’t find either!) of our grocery store. It’s by Bob’s Red Mill. You can also request that your local store carries it, and often times they will!

  101. Kari

    My son is allergic to eggs, can I use flax eggs instead?

    • Neely

      Kari – Yes, absolutely.

  102. Laurie

    To those looking for almond flour… You can use almond meal too. You can find it at Trader joes as well as whole foods!

  103. Angel14181

    These were awesome! I added a little sprinkle of Pumpkin Pie Spice on top before I baked them and folded cut up 86% dark chocolate bits into the batter. These were amazing!

  104. Alma Heisey

    Please explain to me what all I did wrong except using coconut flour instead of the almond that I could not find. All other ingredients were as listed. My mixture was just crumbs and when baked stayed just crumbs. Someone mentioned using coconut milk instead of almond milk. The recipe above doesn’t call for any liquid, instead of “pouring” the batter I dipped crumbs into pans. Please help me.

  105. Alma Heisey

    how do i moderate my comment?

    • Neely

      Alma Heisey – I don’t believe you can moderate your comment, but I can moderate it for you. Sorry about that. To answer your question about the muffins and the flour, the thing you did wrong was to use coconut flour as a 1:1 substitution for almond flour. It’s VERY dense and requires quite a bit more liquid than almond flour, which can usually be used as a 1:1 substitution for wheat flour. What I usually do is use 1/2 tapioca flour and 1/2 coconut flour, then add about 4 eggs per 1/2 cup of coconut flour used. Does that make sense? Otherwise it’s a dry, crumbly mess as you found out. Hope they turn out better next time!

  106. Kathy

    Why are others referring to “milk” there is none in the ingredients list?
    Can i use RICE flour insted of the almond which my stores do not have.?

  107. bencro

    Seriously…I followed the recipe exactly, and also got crumbs. Can anyone explain how 3/4 c canned pumpkin and 3 egs will make all these dry ingredients “pour”?

    1½ cups almond flour
    3/4 cup canned pumpkin (or cook and puree pumpkin yourself)
    3 large eggs
    1 tsp baking powder
    1 tsp baking soda
    ½ tsp ground cinnamon
    1½ tsp pumpkin pie spice
    1/8 tsp sea salt
    1/4 cup raw honey (optional)
    2 tsp almond butter
    1 Tbs sliced almonds

  108. Carol

    To bencro – I used a ice cream scoop instead of “pouring”. It works great and doesn’t make a mess.

  109. Shelley

    I followed the recipe to the “T” which gave me good results. The consistency was moist and cake-like. I used canned pumpkin that was on hand prior Paleo. I didn’t even consider whether or not, there was any type of sugar added. I would definitely make this a regular.

    Also, I appreciate all the good information shared by the commenters. Very helpful, overall.

  110. Charla

    Made this exactly like the recipe states and they are AWESOME! So thankful for this site!

  111. dbateman

    My son has a severe tree nut allergy, what can I use instread of the almond items?

  112. William

    This seemed like a HUGE waste of pumpkin, so with the left over purée I made these:

    I used raisins instead of chocolate chips, both the muffins and the cookies turned out awesome!

  113. Tiffany

    These are so good. I have made these approximately 10 times; each time adding or subtracting certain ingredients. Everytime I have made them I have added honey (because I like my sweets), and a small handful of raisins or dried cranberries. YUM! I also sprinkle extra cinnamon in the batter, every time. Enjoy!

  114. Kim

    Plan on making these along with fresh fruit for a Seahawks play-off brunch tomorrow! Can’t wait to try them!

  115. msmouse99

    These were so good! The bottoms of mine stuck to the paper cup though. I think I baked them too long. But still wicked yummy!

  116. Cynthia

    Bland and followed the directions exactly. Was there once a different recipe as some of the comments reference protein powder. I wll try making these again and follow the advice of others and double/triple the spice amount. Wish me luck.

  117. Anonymous

    These were awful! My husband and I both gagged and spit them out immediately. Followed the recipe to a “T”. Don’t try them!

  118. Sharon

    When it calls for nuts or almond flour , how do I substitute? i have a high intolerance to nuts.

  119. Christie

    These are awesome!!!! I have made them many times and even took them to a pot luck at the office and they were gone in no time! I usually leave out the almond butter and put a few chopped walnuts on top. I make a double batch, freeze them, and they are great thawed also! Thanks for the yummy recipe!

  120. Aloha

    What could be a good egg substitute? I am dying to make these but I’m not eating eggs right now because I’m on an elimination diet. Any ideas?

    I’m planning to use unsweetened applesauce instead of the honey if I make these.

  121. classicmom71

    What about adding chia seeds to muffins.. any opinions about that? If I soak them first, it shouldn’t dry out the muffins, at least that’s what I’m thinking. I noticed that adding bananas to anything increases sweetness without adding honey, agave or any other favorite. My son is a huge fan of anything banana. I love all of the muffin recipes.. my kids can’t get over how sweet they all are without the addition of “sugar”.
    I started Paleo 10 days ago (ate modified Paleo prior to) – without changing my exercise routine I dropped 7 lbs in 6 days. I’m not skimping on meals – and I’m not overweight (I’m now at 123lbs). After 10 days I’m blown away at how I feel AND how flat my stomach is. ZERO bloating. I know this is about muffins.. but I think relative too. =)

    • Neely Quinn

      Classicmom71 – Sure, try the chia seeds out! Let us know how it goes. Glad you’re having such success on the diet :)

  122. Jay Roman

    I just made these, I made it with the honey and still wasn’t very sweet. If that’s you’re thing, great. But I prefer the carrot banana muffins.

  123. Caveman Sam

    Thinking of making these in bulk 20+ and freezing them. Just unsure if it will ruin them, Any thoughts?

    • Neely Quinn

      Caveman Sam – Nope, I do it all the time :)

  124. Ereynihc

    Made these with Sweet Potatoes and nutmeg instead of Pumpkin. Pumpkin is hard to find when its Easter! They taste great and the house smells wonderful!!!

  125. lkennepp

    I made these for the second time. I was out of almond butter (used it for snacks all week), so I used a little unsweetened applesauce this time. The texture was so much better and they were sweeter. I could literally eat all of them at once, but I am resisting the temptation!!! :)

  126. Charla

    I am addicted to these and make them pretty much every week. I make the recipe exactly as it calls for (honey incl.) and I use a 1/4 c. Measuring cup to measure out the batter so I have consistent sized muffins. I freeze them in two packs (i get 10 mussins) and with a little rotisserie chicken, it is my absolute favorite breakfast!

  127. Lissa

    I am allergic to cinnamon so instead of pumpkin pie flavors, I added 2 tablespoons of baking cocoa and made chocolate pumpkin muffins. They are amazing! My kids LOVE them.

  128. Terra

    I’m allergic to almonds, what can I substitute for those ingredients?

    • Neely Quinn

      Terra – Coconut flour, tapioca flour, plantain flour, sweet potato flour. For almonds in general, you could do bacon pieces, dried fruit, chocolate chips, carob chips, or some other nuts or seeds you’re not allergic to.

  129. Stephanie Williams

    I am new to this paleo stuff but I have made the pumpkin muffins just as the recipe calls for. They were delicious. I put them in a tupperware container and after five days they tasted like they were soured or something. Are you not suppose to put them in a covered container? Or, are you suppose to refrigerate them? Not sure what to do. Too expensive to take a chance on them going bad again.

  130. KBrock

    WOW! These were great! mmmmmmm!

  131. Evie

    Where does the recipe mention whey protein powder? How much?

    • Neely Quinn

      Evie – There’s no whey protein in these muffins anymore. I believe it used to be in there, but we took it out.

  132. ameliadp

    can you substitute the almond flour with coconut flour??

    • Neely

      ameliadp – Yes, but you have to add WAY more liquid. They say 4 eggs per half cup of coconut flour. You can also add coconut milk, almond milk, frozen berries (they actually provide a lot of juice) or some other kind of liquid, or a combination of any of those to make it work.


    I need a substitution for the almond flour, my daughter has a very serious nut allergy. I tried coconut flour but it made them to dense. Anyone got some ideas?

  134. Drea

    What about unsalted sunflower flour. I know there are a few places online that sell it. But if you have a good food process you could make your own. I can’t speak to its use in this recipe.


    OMG!!! These are going to be dangerous! Soooo good!


    these were amazing! Even my pickiest kid asked for me to make these again and again!!

  137. Reverendlrc

    Definitely needs more flavor. Perhaps more pumpkin and other spices?

  138. Tracy

    Followed this recipe to a “T” and they were the bomb!!!!!

  139. katie

    These are OK … very bland for me. Followed the instructions to a T, left out the honey but I think they need it.

  140. Dixie

    I also followed the recipe as written. My husband says they are great “with butter!” But he loves all muffins with butter! Meanwhile, I’m munching mine Paleo style. Thanks for the delicious recipes. Your site was recommended by my Naturopath, when I asked him where to go for the specific Paleo he wanted me to follow.

  141. Jamie Toft

    Can the muffin recipes be used to make breads as well? I’m thinking about trying them in mini-bread loaf pans.

  142. Farmslp

    Has anyone substituted coconut/tapioca flour for the almond flour yet? My daughter is allergic to almonds? How did they turn out & what were your ratios?

  143. Katy

    I made these once and they were delicious! and I’m not baker so that’s saying a lot
    I am in the process of making them again now. this time i added a bit more honey (it’s my vice)
    I also added 1 Tbs of chia seeds to sneak in a little somethin’ somethin’ extra (I did this the first time
    I made them and it worked perfectly) as well as
    adding a bit more almonds than the recipe calls for.
    I’m hoping for the best, can’t wait to eat them :))

  144. Johanna

    I’ve made these multiple times and they’re great! This time I added in some dairy-free chocolate chips and they are SO good!

  145. Ellie

    These were great muffins! I used almond meal instead of almond flour and they had a light, crumbly texture. A little more cinnamon would have been even better.

  146. Chris

    I made these muffins this morning. I added fresh grated ginger. Very flavorful, but too dense, did not rise. Seems to me something missing.

  147. Cara

    I just made these today and made the following adjustments based on previous posts: about 1.5 times the cinnamon and pumpkin spice, added 2 tsp of coconut oil, one ripe banana, and raisins. Perfect texture at 24 minutes. A – MA – ZING!

  148. Annette

    I just made the pumpkin muffins with the following changes: instead of 1 1/2 cups of all almond flour, I used 1 cup of almond and 1/2 cup coconut flour, I used 1/4 cup date paste that I made myself(very easy) and I added 1 tbsp veg. oil and 3 tbs. milk because the batter was too stiff. Baked them for 23 minutes and they are delicious!!! I sprinkled golden flaxseed powder on top before I put them in the oven. They are moist and not too sweet, just a hint and nice and pumpkiny!!

  149. Leslie M

    I made them as is (with honey) and love them!

  150. Michael L

    I’m just starting on week 11(2014) and this is listed as breakfast, any substitutions. If i want a muffin i want a real muffin. The cost to make these is just crazy IMO paleo should also be cost effective buying what’s in season. Just a suggestion.

  151. Anne-Marie

    I found these to be nice and moist and a great “grab-and-go” breakfast. I used parchment paper liners and had great muffins.

  152. Karen M

    I made these exactly as per the recipe and they tasted beautiful. The quantity didn’t make quite as many as I’d hoped but they were still fantastic.

  153. Laura

    My son, will not eat cooked eggs ie. hard boiled, scrambled and the like. I am open and all any suggestions on how to supplement his proteins. Thank you!

    • Neely

      Laura – Meat is a way better protein source than eggs. will he eat meat?

  154. Vandana

    I read through the recipe and all the comments and made these muffins with some modifications. These muffins are so good. They are moist, delicious and it’s hard to eat only 1 with my coffee each morning! Also, my house smelled wonderful with the baking of these muffins. So, I doubles the cinnamon and pumpkin pie spice, added 1/4 c of unsweetened applesauce, 2 tsps. of coconut oil, increased the pumpkin to 1 c and added in a very, ripe mashed banana. The next time, I think I will try adding in some shredded carrots. My recipe made 13 small-regular size muffins and my non-Paleo eating husband loved them as well. Great recipe!

  155. Suphapgrma

    Homemade pumpkin is the EASIEST thing to make and Halloween pumpkins are still plenty fresh. Just take a whole big pumpkin and put in oven on foil on a cookie sheet. Bake all afternoon @300 degrees, check to see if soft and drooping slightly. Take out of oven, while still warm the sharp knife slips in easily; cut off pieces and slice off skin. I put chunks of pumpkin in my mixer (but food processor or blender would work ok, just messier! Make to pureed consistency…throw away skin, seeds (or keep seeds), foil, all at one time in the trash! Put two cups in sandwich bag, flatten to freeze.

  156. Summer M

    I need a ratio for coconut flour if anyone has one. I am allergic to tree nuts. I keep trying and can’t seem to get it right.

  157. Kim C.

    I LOVE these! I usually add chocolate chips and vanilla extract.

  158. Stacy Lake

    These are phenomenal!! I also made a glaze using a little coconut oil with some honey & a splash of vanilla. Delicious!!!

Leave a Comment

Paleo Pumpkin Muffins

Number of servings 6
Approximate cooking time: 40 minutes

Nutritional information provided to Paleo Plan
members only. Login to see them, or sign up.


11/2 cup(s) almond flour
3/4 cup(s) pumpkin puree, organic
3 large egg(s)
1 teaspoon(s) baking powder
1 teaspoon(s) baking soda
1/2 teaspoon(s) cinnamon
11/2 teaspoon(s) pumpkin pie spice
1/8 teaspoon(s) sea salt
1/4 cup(s) honey, raw, (optional)
2 teaspoon(s) almond butter
1 tablespoon(s) almonds, sliced
1 package(s) paper muffin liners


  1. Preheat oven to 350 F.
  2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 teaspoon melted coconut oil to batter).
  3. Mix all ingredients and pour evenly into tins.
  4. Bake for 25 minutes on the middle rack.
  5. Sprinkle almonds on top immediately after taking them out of the oven.