Paleo Plan

Egg-Free, Grain-Free Pumpkin Zucchini Muffins

Makes about 12 large muffins.

Approximate cooking time: 45 minutes

Recipe submitted by Cat.

Ingredients

  • 2 Tbs flax meal
  • 6 Tbs water
  • 1 cup almond flour
  • ½ cup coconut flour
  • ½ cup tapioca flour
  • 2 tsp baking soda
  • 1 tsp sea salt (optional)
  • 1 Tbs cinnamon
  • 1 Tbs allspice
  • 1 cup dates, pitted
  • 2 cups freshly baked pumpkin (or canned may be used)
  • 1 tsp apple cider vinegar
  • ¼ cup coconut oil
  • ½ (10 oz) bag frozen berries
  • ¾ cup zucchini, grated
  • ¾ cup sliced almonds or walnuts
  • paper muffin liners

Instructions

  1. Preheat oven to 350° F.
  2. Combine flax meal and water and let sit for 5 minutes, or until it forms a gooey, gel-like consistency.
  3. Combine almond flour, coconut flour, tapioca flour, baking soda, sea salt, cinnamon and allspice in large bowl. Set aside.
  4. Combine dates, pumpkin, flax meal mixture, apple cider vinegar and coconut oil in food processor until dates are roughly chopped. Fold into dry ingredients.
  5. Fold berries, zucchini and nuts into batter.
  6. Spoon into paper lined muffin tins.
  7. Bake for 30 minutes. Muffins will still be very moist, even gooey on the inside. If muffins are too moist, turn off oven and continue to "bake" until oven has cooled. Cover with foil if tops of muffins are too brown.

41 Comments

  1. My daughter is allergic to flax seed. So many recipes have it in there. What is a good substitute?

    • @Kim – If it’s being used as flour in flax meal form, you can usually substitute almond flour. Otherwise, chopped up nuts or seeds are a great substitution.

  2. I can’t find coconut flour at my local store and ordering it is such a headache. Any suggestions for substitutions? Should I just use almond meal instead?

    • Hi Mollie – Yes, almond flour is an awesome substitute for coconut flour. You may need less liquid, though, so experiment with the eggs, oil, etc. You can use this recipe for the pumpkin muffins on the site as a template of sorts.

  3. Hi, does anyone know what you can use instead of tapioca flour?
    let me know thanks!

    • Hi Karen – You can just substitute with almond or coconut flour. I just like the consistency of tapioca flour in the muffins, but the others are fine, too.

  4. These muffins were way too gooey unless you overcook them. This site is usually spot on with the recipes, but this one could have used more refining before being posted.

    • @Summer – Thanks for the feedback. I just wanted to point out the last instruction on this recipe, which helps you avoid both the gooey factor and the burning factor: “Bake for 30 minutes. Muffins will still be very moist, even gooey on the inside. If muffins are too moist, turn off oven and continue to “bake” until oven has cooled. Cover with foil if tops of muffins are too brown.”

  5. Learningcurve

    I am thrilled to find this recipe as we have just begun the paleo diet after being gluten free for 5 years but still having some issues. I would love to see more eggless recipes please!!!! One Q? For this muffin recipe where it calls for 1/2 10oz bag of berries does that mean 5 oz?
    Or is it referring to 1/2 of a 20 oz bag = to 10 oz?
    Sorry 4 the confusion. Thanks so much for the recipe! I hope they make my family happy!!

  6. learning curve

    Ok well I made them. I used added about 1 tsp or so of chia seeds to the flax b/c the flax alone didn’t seem to gel like chia does. It’s a great egg replacer and are a powerhouse of nutrients. I only used 5oz of berries. I also added xtra spices..nutmeg and ginger. I yielded 16 muffins. Score! I did need to leave them in w/ the oven off and covered with foil. They aren’t runny inside at all and everyone loves them. Thanks for recipe!!

  7. These were a disaster for me :-( They just wouldn’t cook on the inside – i put them in for and extra 30 minutes (with foil on top) and still they just caved in on the inside and stayed wet.

    Taste-wise they seemed very salty / baking soda-ey and bland :-(

  8. Savannah

    Made these up using subbing almond butter for flax meal & left out the dates. I used frozen mixed berries & the zucchini I had grated was frozen. I knew after the comments they were more than likely going to be runny. My centers were runny & the outsides were crunchy- still delious! My second batch I made mounds on a cookie sheet. They are still a little runny but I freeze & reheat them so when I reheat them they are just about perfect. They are the UGLIEST things I have ever seen but my picky kids inhaled 3 right out of the oven. They’re wonderful.

  9. Savannah

    I also left out water & salt…

  10. I modified the recipe too, just used almond flour and subbed carrots for dates. I love that they have veggies and berries in the. The taste was great, but they were very moist to mushy. I’ll make them again but play with the recipe to get them a little drier.

  11. First, I am new to Paleo. I have been reading through some of the different recipes and I have not tried these yet but was wondering if you subbed freeze dried berries in place of the frozen berries if that would help with the moisture problem, as I am thinking frozen berries would add quite a bit of extra moisture.

  12. I’ve been on this diet for a week and I’m feeling very tired and I have no energy – any suggestions?

  13. Any chance you could add a photo to this recipe? I want to Pin it on Pinterest, but it has to have a photo in order to do that. Thanks!!

  14. Wow, these are awesome! I did make a few minor changes – skipped salt, used chia instead of flax, substituted extra almond flour for tapioca flour, skipped the berries, doubled the zucchini (1 medium zucchini), and added 2 tsp vanilla and 1/2 tsp each of ginger, cloves, and nutmeg (I just can’t resist tinkering with recipes!). It made 2 dozen very short (about 3/4 inch) muffins – the small size seemed to help with the gooey middle, which is such an issue with so many coconut flour recipes. My husband even loved them, and he usually prefers wheat-y baked goods.

  15. Joan Lewis

    These are great, but as someone who struggled for years to make gluten free stuff (for my hubby), I learned a few tricks that may help. I always throw in a pinch of vitamin C (not buffered!) with pretty much any thing that has baking powder/soda in it to kick start the rising. I also cook things either in small tins, or (best) in mini bundt pans. The stem in the middle of the bundt tin allows oven heat to cook the muffins from the center out as well as the outside in and alleviated much of the gooeyness you describe.

  16. i hope someone is reading this…is the coconut oil suppose to be heated into liquid or put in as a solid???

    • Lisa – If you heat it up it’ll mix better with the other ingredients. Hope that helps.

  17. I made these last night..
    I thought they tasted fine–texture was a bit more like bread pudding.
    Here’s the changes I made: only had 3/4 cup of dates, added a bit of hot water to them because they were pretty dry; used arrowroot because we were out of tapioca; used carrots and apples in lieu of zucchini; and diced frozen mango instead of berries. I let them sit in the oven overnight after baking. And they were still VERY gooey. (The fact that this recipe doesn’t use eggs was attractive)
    My dad took two bites of his muffin and threw it away. There went all my work.
    I guess I’d bake them on a sheet and turn them into breakfast cookies/muffin tops. And I’d leave out the fruit folded in at the end. I do live in a very humid climate. I think my baked goods turn out better at higher altitude.
    I really hope that someone can figure out the ratios for coconut flour to liquid sometime soon. My entire family has gut issues, we are gluten free and dairy free; I’m already on an anti-candida diet and I’m this close to doing the GAPS diet. I’d really like to use more coconut flour but its still so much of a wild card.

  18. Candace

    My husband and I want to start eating “Paleo”, but we like to bring sandwiches to work. Is there any type of paleo bread? Like made from nut flour or something?

    Thanks so much to anyone who responds!

  19. I cook with Zucchini a lot and have found if you shred it and then squeeze out the water, it solves the Gooyness problem. (But I like them that way, just put in the fridge and eat them cold on the way to work!)

    I am also requesting we fix away to get this recipe on Pinterest. Would love to introduce more of my friends to your site. I tried using the button, but it doesn’t work since no photo.

  20. fernanda

    this migh sound silly but is this recipe ok if you are on the paleo diet? i wasnt sure because of the flours.

  21. instead of flax seed, try chia seeds. they do the gel thing too. not sure if this is ok on paleo though.

  22. I tripled the zucchini and the flax component, adding some chia for good measure and a couple tablespoons of honey. Was such a lovely pudding, I didn’t even bother cooking it.

  23. Made these tonight! It took forever, probably because I was texting and running my mouth in between getting the ingredients together, ha. These turned out great. I did put aluminum foil over the top after awhile so they wouldn’t burn too quick, but left the temp at 350. Not sure if it helped, but they didn’t burn, so all is well. Healthy treat!

  24. My son is allergic to tree nuts so Almond and Coconut flours cannot be used. ANy other ideas?

  25. After I initially left a comment I appear to have clicked
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    • Neely Quinn

      everyday paleo easy pulled pork – Can you unsubscribe from the emails you’re getting?

  26. These turned out so good! great recipe! I did end up covering them and leaving them in the oven for a couple hours after I turned the heat off. I also made 24 small/short muffins because I didn’t know if they would rise and I only filled the muffin cups 2/3 of the way. I am glad I did that because they are so moist inside and rather filling.

  27. I made these yesterday and they were great! Yes they need to bake longer than 30 minutes. I think I put them in for an extra 15-20 minutes. Make sure your push down the batter onto the baking cups. I only had a small can of pumpkin so I used that which maybe made the muffin less gooey. And I just added a bit of frozen blueberries to it – maybe 3/4 cup? I am really pleased with the taste. I will definately make these again.

  28. Heather

    Anything I could sub the almond flour for? My LO doesn’t tolerate a HUGE list of foods…..but almond flour is at the top of the list. Thanks!

    • Heather – You can sub it with a mixture of coconut flour and tapioca flour – half and half but a little bit heavier on the tapioca flour. But you’ll need to add liquid to the mix. I’ve used additional eggs, pure fruit juice, more honey, or coconut milk from a can and all have worked well to compensate for the very dense coconut flour.

  29. Trysten

    I’m allergic to almonds, if I was to sub coconut flour for the almond how much coconut would I use for the cup of almond?

    • Trysten – Good question. You can substitute almond flour with a combination of tapioca flour and coconut flour. I’d go half and half or 3/4 tapioca and 1/4 coconut and see how things go. Coconut flour absorbs a LOT of liquid, so you have to either combine it with other flours or use 6 eggs for every 1/2 cup of flour. If you’re going to do 1/2 and 1/2, maybe add an egg or two to the batter, or some other kind of liquid (apple sauce, mushed up banana, coconut milk, fruit juice, etc.). It just depends on the recipe and what you’re trying to do with it. There’s also sweet potato flour now, but it’s very expensive. There are a lot of recipes online for baked goods using just coconut flour, so I’d just experiment with some of them and see what ratios you like.

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