Pumpkin Pie Donut Holes (Paleo & AIP)

Who doesn’t love pumpkin pie at the holidays? It’s one of those things that you just can’t get any other time of year, and absolutely screams holidays! I’ve never gone a single Thanksgiving without some sort of pumpkin themed dessert. But I have to be honest… I’m not always in the mood to make my own pie crust after I’ve already made everything from scratch for the holidays! That’s why I made these paleo pumpkin pie donut holes!

These pumpkin pie donut holes still give you all of the things you love about that pumpkin pie flavor, all while being much easier to make. Plus, unique dessert is always welcome in my house!

They’re paleo, AIP, and nut free put still are easy to share with others!

What You’ll Need For These Pumpkin Pie Donut Holes

Tigernut flour

I really love baking with tigernut flour because it’s a grain free, nut-free way to get really great baked goods. Tigernuts are a tuber, not a nut, and they taste great in these donut holes.

Coconut flour

This helps to off set the moisture from the pumpkin. I haven’t tried subbing this out.

Tapioca Starch

These help bind and make the donut holes more “doughy”. You can so sub arrowroot in it’s place, and possibly even cassava flour.

Maple Syrup

Gotta sweeten donuts 😉 You can also sub honey.

Palm Shortening

Palm shortening makes these super cake-y! I typically work with coconut oil, but I love the texture that palm shortening gives these donut holes.

Pumpkin Puree & cinnamon

These ingredients give it the pumpkin pie element.

Gelatin

Gelatin helps to bind the donut holes, however, you can add it in without blooming it like a gelatin egg for this recipe. Just scoop it in dry 🙂

Coconut butter

Also known as coconut mana or coconut cream concentrate. This acts as a glaze over top the donut holes. You can leave this out if you don’t have any on hand.

Just look at that yummy, cake-y texture! So, so good! Here’s how you make them…

Pumpkin Pie Donut Holes (Paleo & AIP)

Ingredients

  • 1/3 cup tigernut flour
  • 1/4 cup coconut flour
  • 1/4 cup tapioca starch
  • 1/4 cup palm shortening
  • 1/4 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 tbsp gelatin
  • 1/4 tsp baking soda
  • 1 tsp cinnamon
  • Pinch of sea salt
  • FOR THE GLAZE (optional)
  • 2 tbsp melted coconut butter
  • 1 tsp coconut sugar

Instructions

  1. Preheat the oven to 350 F and line a baking sheet with parchment paper
  2. Sift together the flours and set aside in a separate bowl
  3. Cream together the palm shortening and maple syrup until thoroughly combined
  4. Combine the palm shortening, maple syrup, and flours and stir. Then add in the pumpkin, dry gelatin, cinnamon, salt, and baking soda and mix to combine.
  5. Roll the dough into donut holes (you'll have 6-7) and place on the parchment paper
  6. Bake for 15 minutes or until browned
  7. For the glaze, top with melted coconut butter and a sprinkle of coconut sugar
  8. Serve warm
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These are the perfect extra little dessert to serve during the holidays, or to just keep around if you have a sweet tooth!

I hope you love them as much as I do!

Pumpkin Pie Donut Holes (Paleo & AIP)

Paleo Apple Crisp (AIP & Nut Free)

Would you believe me if I said that I’ve never made my own apple pie from scratch? It’s true! I don’t know what held me back back when I ate gluten, but it’s certainly not for lack of loving apple desserts during the holidays. But let’s be honest… it can be lot of work to make a grain free pie crust from scratch, especially when you’re already making an entire Thanksgiving dinner. So when I was craving a paleo and AIP apple dessert to make this holiday season, my mind went straight to a paleo apple crisp!

Apple crisp has all of the flavor and nostalgia of an apple pie, but it’s much easier, and equally as delicious in it’s own right. This crisp is full of healthy fat, easy to use ingredients, and a tart and sweet flavor! I shared this with my parents who get a lot less of my grain free creations, and they loved it none the less!

Paleo Apple Crisp (AIP & Nut Free)

The Ingredients You’ll Need For The Paleo Apple Crisp

Granny smith apples

I find granny smith apples to work best for this recipe as they’re a good balance of tart and sweet. You can

Shredded coconut, coconut flour and tapioca starch

These help form the base and body of the actual crisp. You can sub arrowroot for tapioca starch, but this particular recipe cannot be made coconut free.

Coconut oil

Coconut oil helps act as a binder for the crust. I haven’t tried any other fats, but I assume that lard or butter could also be a good option if you tolerate them.

Maple syrup

Seeing as these apples are tart, you have to add a little sweetness with the maple syrup. You can also easily sub honey if that’s what you have on hand.

Lemon juice

Lemon helps add a bit more kick to the tartness of the apples and make this whole dessert even more delicious!

Paleo Apple Crisp (AIP & Nut Free)

Paleo Apple Crisp (AIP & Nut Free)

Serving Size: 5-6

Ingredients

  • 6 granny smith apples, peeled
  • 1/3 cup + 2 tbsp coconut oil, softened
  • 1 cup shredded coconut
  • 1/4 cup coconut flour
  • 1/4 cup coconut butter, softened (also known as coconut mana)
  • 1 tbsp tapioca starch
  • 3 tbsp maple syrup
  • 2 tsp cinnamon
  • Juice of half a lemon

Instructions

  1. Preheat the oven for 375 F and prepare and 8x8" baking sheet
  2. Prepare the apples by chopping into large square pieces, discarding the core. Pour the apples into a bowl and combine with 2 tbsp coconut oil, cinnamon and the juice of half a lemon. Scoop the apples into the baking dish and set aside
  3. Make the crisp by combining the shredded coconut, coconut flour, and tapioca starch and mixing well. Add in 1/3 cup of coconut oil, the coconut butter, maple syrup and mix well.
  4. Using your hands, evenly spread out the crisp mixture onto the apples, pushing down to spread out.
  5. Bake in the oven for 40-45 minutes or until the crisp is golden brown.
  6. Serve by itself or with compliant ice cream
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Paleo Apple Crisp (AIP & Nut Free)

That’s all there is to it for this yummy little dessert! It’s so perfect for the holidays, and oh so addictive! I couldn’t stop eating it when I first tried it, and I’m sure that all of your guests will love it too. This recipe serves roughly 5-6, but it varies but how heavy handed your guests are 😉

I hope you enjoy your holiday meal, and be sure to tag me on Instagram if you try this yummy little crisp!

Paleo Apple Crisp (AIP & Nut Free)

 

Paleo Pumpkin Chocolate Chip Cookie Skillet (AIP, Gluten Free)

I’ll never forget when I first learned about the existence of cookie skillets. One of my friends had a birthday dinner planned at BJ’s Brewhouse where they’re known for their pizookies (essentially just cookie skillets) and I lost it with excitement. I remember going on tumblr (this was before Instagram was as big as it is) and looking up photos of pizookies to amp myself up. And of course, the cookie skillet did live up to the hype. It was warm, gooey, sweet, and so delicious!

Needless to say, it’s been a hot minute since I’ve had a BJ’s pizookie, or any cookie skillet for that matter. Making one that’s grain free, lower in sugar, egg free, and dairy free seemed like no easy feat. But what can I say? I was up for a challenge! Fall always inspires me to get creative with baked goods.

This paleo pumpkin chocolate chip cookie skillet is just as delicious as any other you’ve had, plus it’s gluten free, grain free, nut free, dairy free, lower in sugar, and it’s paleo and AIP compliant. Can I get an amen?

With the holidays coming up and Halloween just a few days away this is the perfect way to satisfy a sweet tooth!

The Ingredients You’ll Need For The Paleo Pumpkin Chocolate Chip Cookie Skillet

Tigernut Flour

Tigernut is need nut free, as tigernuts are actually a tuber. It’s a grain free flour that’s similar to almond flour. If you can have almonds, you can try subbing almond flour as well, though I haven’t tried this recipe with other flours.

Tapioca Starch

Tapioca helps bind this cookie together. You can also sub arrowroot starch.

Pumpkin Puree

It is October, right? Gotta have the pumpkin! Pumpkin puree really helps the flavor and texture of this cookie skillet and helps keep it moist and gooey.

Chocolate Chips

This cookie skillet has lots of flavor without the chocolate chips, so you can easily leave them out. If you’re AIP, I would use this recipe instead.

Gelatin egg (or 1 real egg)

Gelatin is a great egg substitute, and one that I always needs as I react to eggs. You can try other options like flax eggs if you tolerate, or you can easily just use one real egg. I use vital proteins, but great lakes also works.

Paleo Pumpkin Chocolate Chip Cookie Skillet (AIP, Gluten Free)

The Skillet You’ll Need

I didn’t use a big cast iron to make this cookie skillet. Rather, I just used a 6″ mini cast iron skillet! It’s perfect for a little cookie skillet to share! I got it from World Market, here.

If you don’t have a 6″ skillet, you can easily use any other pan you have that’s a similar size and just scale the recipe accordingly. A skillet is fun, but not necessary!

Paleo Pumpkin Chocolate Chip Cookie Skillet (AIP, Gluten Free)

Ingredients

  • 2/3 cup tigernut flour (see above for substitutions)
  • 1/3 cup tapioca flour
  • 1/3 cup pumpkin puree
  • 2 tbsp maple syrup
  • 2 tbsp coconut oil (plus extra for greasing the pan)
  • 2-3 tbsp chocolate chips (sub this recipe for AIP)
  • 1 tsp cinnamon
  • 1/4 tsp baking soda
  • FOR THE GELATIN EGG (sub 1 regular egg)
  • 1/4 cup water
  • 1 tbsp gelatin

Instructions

  1. Preheat the oven to 400 F and grease a 6" skillet (like this ) or a baking pan with coconut oil
  2. Sift the two flours together until well combined. Mix in the remainder of the ingredients (reserving the egg/gelatin egg) and combine
  3. For the gelatin egg (sub 1 regular egg if tolerated) place a small pot on the stove with 1/4 cup of water and lightly sprinkle in the 1 tbsp of gelatin. You don't want any clumps. Allow the gelatin to bloom for 2-3 minutes.
  4. Turn the stove on low heat to let the gelatin melt. This will take 1-2 minutes. Don't let it burn!
  5. Remove the mixture from the stove and use a whisk or immersion blender to vigorously whisk the mixture until it's frothy.
  6. Add the gelatin egg (or regular egg) to the cookie dough and stir together immediately.
  7. Pour the cookie dough into a well greased 6" skillet/pan and smooth it out with the top of a spoon
  8. Bake for 15-18 minutes or until baked through. The cookie will be soft and gooey!
  9. Top with coconut milk ice cream if desired, or serve by itself. Remember to be careful with the hot skillet!
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How to enjoy this cookie skillet…

This is definitely the ultimate treat… don’t dinner 😉 Here’s how I recommend enjoying it!

  • Top with coconut milk ice cream or extra chocolate chips
  • Share with a friend for a movie night or after dinner dessert
  • Serve slices at a party

However you choose to have it, I hope you enjoy!! Be sure to tag me on Instagram to let me know how you like it!

Paleo Pumpkin Chocolate Chip Cookie Skillet (AIP, Gluten Free)

Paleo Pumpkin Energy Bars (Whole 30 & AIP)

This season always feels like one of the busiest times of year! School is back, work is busy, there’s always just one too many events, and if you’re lucky enough to have nice fall weather, you want to get outside! Though on the go seasons of life can be fun, it can often spell disaster for healthy eating. Temptation of just grabbing convenience food, or eating junk at a party is all too real… especially when there are so many seasonal flavors to enjoy. That’s why I’m sharing these easy pumpkin energy bars! They’re grain free, paleo, Whole30, and can easily be made AIP.

These pumpkin energy bars are the absolute perfect snack to store on the go when you’re feeling tempted by seasonal treats. It has all of the flavor of a pumpkin treat, but none of the grains and added sugars!

After everyone loved the grain free granola bars I posted for back to school, I really wanted to make a pumpkin version that was a bit different. These are inspired by RX bars, and are incredibly easy to make.

Pumpkin Energy Bars (Whole 30, Paleo, AIP)

The Ingredients You Need For These Pumpkin Energy Bars 

Almonds

Almonds are a great healthy snack on the go, and give these bars the perfect crunch. If you don’t tolerate nuts or are following the autoimmune protocol, I suggest swapping tigernuts (which are not nuts, but a tuber vegetable) or more coconut.  

Coconut chips

Coconut gives these a bit more dimension than just a nutty, pumpkin-y flavor. These are the coconut chips I recommend using, but you can use other varieties of dried coconut.

Baked apple chips

Apple is another fall favorite, and one that I just had to these bars! This is the brand I use and recommend, but you can also use a homemade version.

Dates

Where as in my other grain free granola bar recipe I used coconut butter to bind the bars, I use dates in this one. Dates are pretty sugar-y, so you’ll want to be careful with how many of these bars you have if you’re blood sugar is easily thrown off by dates.

Pumpkin puree

Gotta have the pumpkin, right? I used canned pumpkin for this recipe.

Collagen peptides

Traditional RX Bars (and a lot of other protein bars, really) use egg white protein, which I’m less of a fan of than collagen peptides. Collagen comes with added benefits of supporting your gut, hair, nails, and joints. Plus, most of us in this paleo community have collagen on hand more easily. I use Vital proteins collagen, but you can use other brands.

Pumpkin Energy Bars (Whole 30, Paleo, AIP)

Ingredients

Instructions

  1. Add the almond, coconut, and apple to a food processor and blend until chopped finely
  2. Add in the dates, pumpkin puree, collagen, and cinnamon and blend
  3. Line a baking dish with parchment paper and evenly flatten the mixture into the dish
  4. Place the baking dish into the refrigerator for 3-4 hours to allow to harden
  5. Remove once solidified and slice into 9 slices
  6. Serve chilled and enjoy!
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How to store these bars

Store these bars in the fridge in a glass tupperware container. If you’re worried about sticking, simply line them the container with parchment. They’ll keep for about 4-5 days in the fridge. You can also store them in the freezer to help them last longer!

These bars are best right out of the fridge as they’re more solidified this way. If you know you’re going to be traveling with them and eating them a few hours later, I recommend traveling with a small ice pack, or freezing them beforehand to keep them colder longer.

How to serve these bars

  • Serve them as a Halloween party treat
  • Take them along as a snack (see above for directions)
  • Store them in the fridge for an easy go-to snack

Pumpkin Energy Bars (Paleo, Whole 30, AIP)

Paleo Pumpkin Donuts with Chocolate Frosting (AIP, Gluten free)

This post contains affiliate links.

I haven’t had donuts in years. It used to be one of my favorite college study snacks. I had actually discovered the perfect time of night to pick up a study fuel donut in the Dunkin’ Donuts drive through where they would give me an extra fee donut. I loved my BOGO study donuts. At the time, I should’ve known better. I had already had my Hashimoto’s diagnosis for years and even started to uncover my gut issues, but I clearly didn’t care much. The temptation of a sugary donut was too much for me to resist, even if it meant bloating, stomach pain, and anxiety all night. I know so many people can relate!

Here’s the thing… you don’t have to just get donuts through a drive through and suffer with bad side effects to enjoy a treat every now and then! Donuts are easier to make than I realized, and when you combine the right flavors, they’re the perfect way to satisfy your sweet tooth, and your fall pumpkin cravings!

These Paleo Pumpkin Donuts are basically my dream treat that I wish I would’ve had all those years ago, studying for finals into the wee hours of the morning. Maybe I don’t recommend eating them at night anymore or quite as excessively as I used to, but they’re a great treat to indulge in, or bring along to a party!

Paleo Pumpkin Donuts with Chocolate Frosting (AIP, Gluten free)

The Ingredients You Need For These Paleo Pumpkin Donuts

Coconut Flour

Coconut flour helps keep these donuts grain free, and absorbs moisture. There is no good swap for coconut flour for these donuts.

Tigernut Flour

Seeing as these donuts are also AIP and nut free, tigernut flour is the other flour present. Though this is all I’ve tested these with, you can also try almond flour if tolerated or cassava flour… I just can’t guarantee the same results.

Tapioca starch (or arrowroot)

Tapioca helps bind these guys! You can also sub arrowroot.

Gelatin egg (or a real egg)

As I’m an egg free recipe developer, all of my recipes are made with gelatin eggs from gelatin like this (you can also use great lakes). However, yo can also sub 1 normal egg.

Canned pumpkin (or fresh)

Gotta have pumpkin for pumpkin donuts 😉 You can use either canned or fresh.

Maple syrup

You definitely need sweeter if you want to make these donuts. Honey is another good swap for maple syrup.

Coconut oil

Coconut oil works best in this recipe, but you can try other fat sources as well.

Chocolate Frosting Options…

These donuts are great on their own, but a chocolate frosting really amps up the flavor. You have a few options for a frosting…

Avocado Chocolate Frosting

This is the easiest option, but definitely has a bit of an avocado flavor. I recommend this recipe. 

Palm Shortening Frosting

For this, you need palm shortening, coconut milk, maple syrup, and cocoa powder. You’ll find the recipe below.

Carob Frosting

To make the frosting AIP, use either one of these recipes and just sub carob powder.

Simple Mills Frosting

This is a great options, and a wonderful short cut! You can find a store locator on the Simple Mills website for their amazing frosting.  

Paleo Pumpkin Donuts with Chocolate Frosting (AIP, Gluten free)

Serving Size: Makes 3 donuts (or 5-6 mini donuts)

Ingredients

  • 3/4 cup tigernut flour
  • 1/4 cup coconut flour
  • 3 tbsp tapioca starch (sub arrowroot)
  • 1/4 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1/4 cup coconut milk
  • 2 tbsp coconut oil
  • 2 tsp cinnamon
  • 1/4 tsp baking powder
  • FOR THE GELATIN EGG (sub 1 regular egg if tolerated)
  • 1 tbsp gelatin
  • 1/4 cup water
  • FOR THE OPTIONAL FROSTING (I also suggest this recipe , or this brand )
  • 1/4 cup palm shortening
  • 2 tbsp coconut milk
  • 2 tsp maple syrup
  • 1 tbsp cocoa powder (sub carob for AIP)

Instructions

  1. Preheat the oven to 350 F and prepare a silicone donut pan
  2. Combine the tigernut flour, coconut flour, and tapioca starch in a large mixing and sift together
  3. Add in the maple syrup, pumpkin puree, coconut milk, coconut oil, cinnamon, and baking powder and stir well to combine
  4. For the gelatin egg (sub 1 regular egg if tolerated) place a small pot on the stove with 1/4 cup of water and lightly sprinkle in the 1 tbsp of gelatin. You don't want any clumps. Allow the gelatin to bloom for 2-3 minutes.
  5. Turn the stove on low heat to let the gelatin melt. This will take 1-2 minutes. Don't let it burn!
  6. Remove the mixture from the stove and use a whisk or immersion blender to vigorously whisk the mixture until it's frothy.
  7. Add the gelatin egg (or regular egg) to the pumpkin mixture and stir together immediately.
  8. Scoop the mixture into the donut pan (you should have 3 regular sized donuts or 4-5 mini donuts) and spread evenly to prevent breaking.
  9. Bake for 35-40 minutes.
  10. Remove from the oven and allow to cool for 15-20 minutes in the silicone pan. After slightly cooled, place a cooling rack (or a plate) on top of the donut pan and flip it upside down to remove the donuts. Picking at them or scooping them out with a spoon may break them.
  11. Allow the donuts to cool for another 10-15 minutes on the cooling rack.
  12. For the optional frosting, whisk together the ingredients vigorously in a small mixing bowl until combined. Spread on the frosting once the donuts are cooled to the touch.
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How to enjoy these pumpkin donuts…

Surely I don’t advocate for having a batch of these a day. They’re definitely a treat and should be enjoyed as such! Here are some ideas for how to enjoy them…

  • Bring a batch to an office party or Halloween party
  • Serve them a Thanksgiving dessert
  • Keep one on hand on Halloween to avoid being tempted by candy
  • Bake them for a fun night in with the family

These donuts are perfect for sharing, and even non- paleo, AIP, and gluten free folks will love them! My husband ate one with some ice cream and said it was just like having pumpkin pie!

However you choose to have them, I hope you enjoy!! Be sure to tag me on Instagram to let me know how you like them!

Paleo Pumpkin Donuts with Chocolate Frosting (AIP, Gluten free)

Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)

Fall is finally here! I was never that enthusiastic about fall growing up… I was more into winter and the promise of Santa. That is, until I moved to Texas. Here in Dallas where it’s into the 100’s and above all summer, I’m clinging to every last piece of hope for cooler weather by the time September rolls around.

These days, I’m a full fledged fall loving, pumpkin eating machine, and I know I’m not alone in the love of all things fall and pumpkin! Pumpkin baked goods, drinks, and recipes are everywhere this time of year. You can’t walk into a grocery store, coffee shop, or even the break room at your office without being tempted by some sort of pumpkin flavored treat. Trust me, I know the struggle all too well. But don’t worry, I’ve got your back! This paleo and AIP friendly pumpkin bread is the perfect way to get in that pumpkin flavor while staying grain free, gluten free, dairy free and even egg free!

About The Ingredients In This Paleo Chocolate Chip Pumpkin Bread

Coconut flour and coconut oil

Coconut flour helps absorb the moisture in this recipe, while keeping it grain free. I would not sub another flour for this, but you can sub the coconut oil for another cooking fat.

Tapioca starch

Tapioca helps bind the bread and give it more structure. You can also use arrowroot starch.

Tigernut flour

This is the wildcard ingredient in this recipe, but it really helps hold the bread together and give it some more body. Tigernut is expensive, but there’s only 1/3rd of a cup in this recipe. Though I haven’t tried any substitutions, you can try almond flour if you have that. I’ve also heard good things about swapping cassava in a recipe like this.

Pumpkin

Of course! The star of the show. I used canned pumpkin, but you can easily use fresh.

Honey

Honey helps sweeten this recipe as well as bind and add more structure. You can sub maple syrup, but I wouldn’t go sweeter free on this one.

Gelatin (or 3 regular eggs)

As someone who can’t tolerate eggs myself, I almost always cook with gelatin eggs to make the recipe AIP friendly. The recipe for gelatin eggs is below, and you’ll need this type of gelatin. Collagen or more tapioca will not work. If you can real eggs, sub 3 eggs.

Chocolate chips

The chocolate chips are optional but they really go well with this recipe. You can use a dairy free chocolate chip like enjoy life of if you’re AIP, make homemade carob chips like these.

Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)

Ingredients

  • 1 cup coconut flour
  • 1/4 cup tapioca starch
  • 1/3 cup tigernut flour
  • 1/3 cup coconut oil
  • 1/4 honey
  • 3/4 cup pumpkin
  • 2 tsp cinnamon
  • 1 tsp mace
  • 1/2 sea salt
  • 1/4 tsp baking soda
  • 2-3 tbsp chocolate chips (sub homemade carob chips for AIP )
  • FOR THE GELATIN EGG (sub 3 real eggs)
  • 3 tbsp gelatin
  • 3/4 cup water

Instructions

  1. Preheat the oven to 375 F and line a loaf pan with parchment paper, very lightly greased with coconut oil
  2. In a large mixing bowl, sift together the flours, baking soda, salt, cinnamon and mace to evenly combine
  3. Next, add in the pumpkin, coconut oil, and honey and thoroughly combine
  4. For the gelatin egg (sub 3 regular eggs) place a small pot on the stove with 3/4 cup of water and lightly sprinkle in the 3 tbsp of gelatin. You don't want any clumps. Allow the gelatin to bloom for 2-3 minutes.
  5. Turn the stove on low heat to let the gelatin melt. This will take 1-2 minutes. Don't let it burn!
  6. Remove the mixture from the stove and use a whisk or immersion blender to vigorously whisk the mixture until it's frothy.
  7. Add the gelatin eggs (or regular eggs) to the pumpkin mixture and stir together.
  8. Spoon the mixture into the loaf pan and top with chocolate chips if desired and an extra sprinkle of cinnamon
  9. Bake for 40 minutes or until the bread is firm, and not wet when poked with a knife or tooth pick
  10. Allow the bread to cool for 30-40 minutes so it sets before slicing
  11. Once cooled and firmed, slice and serve by itself or with ghee, butter, or pumpkin butter as tolerated!
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Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)

This pumpkin bread is seriously out of the is world! It’s crispy on the outside and warm and soft on the inside. My husband who dislikes coconut flour even liked it!

This bread is the perfect way to curb your pumpkin cravings throughout the fall, and I can’t wait to bring it to gatherings like Thanksgiving this year.

Have an amazing first day of fall, friends!!

Paleo Chocolate Chip Pumpkin Bread (AIP, Gluten Free)