Paleo Pumpkin Muffins (AIP, Egg-free)
These paleo pumpkin muffins are an easy and delicious treat for fall! They’re grain-free, egg-free, dairy-free, and AIP-friendly.
Paleo Pumpkin Muffins
With fall in full swing, I’m loving all the pumpkin recipes! These paleo pumpkin muffins mix the fall flavors of pumpkin and cinnamon with wholesome ingredients for a healthy treat!
These paleo pumpkin muffins are made with tigernut flour, tapioca starch, pumpkin puree, and gelatin to keep them paleo. And, if you use carob chips instead of chocolate chips, it is AIP!
The Ingredients for Paleo Pumpkin Muffins
- Tigernut flour. Tigernut is nut-free, as tigernuts are actually a tuber. It’s a grain free flour that’s similar to almond flour.
- Tapioca starch. Tapioca helps bind this muffin together. You can also sub arrowroot starch.
- Baking Powder.
- Cinnamon and Salt.
- Pumpkin Puree. I used canned pumpkin puree, but you can also use fresh pumpkin.
- Maple Syrup. To sweeten the muffins!
- Coconut Oil.
- Water.
- Gelatin. I like to use Vital Proteins gelatin, but any gelatin should work.
- Chocolate chips. You can use dairy-free chocolate chip or can substitute carob chips for AIP.
How to make Paleo Pumpkin Muffins
- Combine the dry ingredients. Sift the tigernut flour and tapioca starch together and combine in a large mixing bowl with baking powder, salt, and cinnamon.
- Mix in wet ingredients. Fold in the pumpkin puree, maple syrup, and coconut oil.
- Prepare and add the gelatin egg. Pour the water in a small saucepan and sprinkling the gelatin over. Allow it to sit and harden. Transfer to the stove and heat on low for 1-2 minutes or until the mixture is liquid. Remove from the heat and vigorously whisk until frothy. Add to the batter immediately and stir to combine.
- Mix in chocolate chips. Fold in the chocolate chips and stir to combine.
- Prepare to bake. Fill the muffin liners 2/3rds of the way full (you should have 6-7 muffins) and finish with additional chocolate chips if desired.
- Bake and enjoy! Transfer to the oven and bake for 30 minutes or until baked through. Remove from the oven and allow to cool slightly before transferring to a cooling rack. Allow to cool completely before enjoying.
Are pumpkin muffins healthy?
Healthy is a broad term, but considering these are made with wholesome ingredients, I’d say it’s a big win to make these to satisfy your fall sweet tooth!
Can you make this recipe with a regular egg instead of the gelatin egg?
You should be able to make it with one regular egg instead, yes! A flax egg should also work.
Can you make this recipe with almond flour instead of tigernut flour?
I haven’t tried making this recipe with almond flour instead of tigernut, but it’s the next closest swap that may work!
Can you leave out the chocolate chips?
You can! The muffins are delicious either way. You can also add something like dried cranberries if you prefer.
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Paleo Pumpkin Muffins (AIP, Egg-free)
- Total Time: 45 minutes
- Yield: 6 muffins 1x
- Diet: Gluten Free
Ingredients
- 1 cup tigernut flour
- 1/4 cup tapioca starch
- 1 tsp paleo baking powder
- 1/2 tsp cinnamon
- 1/8 tsp salt
- 1/2 cup pumpkin puree
- 1/4 cup maple syrup
- 2 tbsp coconut oil
- 1/4 cup water
- 1 tbsp gelatin
- 3 tbsp dairy-free chocolate chips (sub carob chips for AIP)
Instructions
- Preheat the oven to 400 F and line a muffin tin with 6-7 muffin liners that are lightly greased.
- Sift the tigernut flour and tapioca starch together and combine in a large mixing bowl with baking powder, salt, and cinnamon.
- Fold in the pumpkin puree, maple syrup, and coconut oil.
- Prepare the gelatin egg by pouring the water in a small saucepan and sprinkling the gelatin over. Allow it to sit and harden. Transfer to the stove and heat on low for 1-2 minutes or until the mixture is liquid. Remove from the heat and vigorously whisk until frothy. Add to the batter immediately and stir to combine.
- Fold in the chocolate chips and stir to combine.
- Fill the muffin liners 2/3rds of the way full (you should have 6-7 muffins) and finish with additional chocolate chips if desired.
- Transfer to the oven and bake for 30 minutes or until baked through. Remove from the oven and allow to cool slightly before transferring to a cooling rack. Allow to cool completely before enjoying.
Notes
All nutrition facts are estimated and will vary.
- Prep Time: 15
- Cook Time: 30
- Category: Dessert
- Method: Baked
Nutrition
- Serving Size: 1 muffin
- Calories: 165
- Fat: 9.2g
- Carbohydrates: 24.4g
- Fiber: 7.4g
- Protein: 2.6g
Keywords: pumpkin muffins
AIP
Low Carb
Paleo
Whole30
Made these for breakfast, super yummy. I added 1/2 tsp pumpkin pie spice in addition to the cinnamon, house smelled like I was baking a pumpkin pie. 🙂 I checked mine at 24 minutes and they were done. Thanks Michelle, been waiting for a recipe like this one.
★★★★★
So glad you enjoyed!!
Any chance i could use Cassava and Coconut flour instead of Tigernut flour?
I don’t know if that would work… it took me a while to figure out the right balance for this recipe so a different flour may throw the balance/texture off.
Could you substitute something like Monkfruit for the maple syrup?
I haven’t tried monk fruit sweetener, but let me know if you do!
I have your book, not knowing it was yours! Then I found your blog and absolutely EVERYTHING I have made of yours has been absolutely delicious! All ingredients are simple and findable! I feel 0 deprivation! Just thought you should know you are helping people sooo much! You are amazing! Thank you!
★★★★★
So glad you are enjoying!!
Super tasty! Pleasantly delicious with great texture. We sliced them in half and added an AIP sausage patty. I think next time we will try to half the maple syrup because we are watching our sugar intake, I bet they will still be delicious. The only thing that we ran into was the muffin sticking to the paper, even though the papers were greased.
★★★★★
LOVE this recipe! I used a real egg as I’ve reintroduced it. Do these need to be refrigerated right away or can they stay out on the counter for 3-5 days?
Thanks!
★★★★★
I would store them in the fridge!
Getting ready to try! I have a quick question though, could these be made into mini muffins instead of full size?
You should be able to! Let me know how it worked!
Do you melt the coconut oil in this recipe?
★★★★★
Yes!
I made these paleo with some homemade pumpkin puree that I had in the freezer and used almond flour, arrowroot flour and real eggs! They were perfect! Doubled the recipe and made half with paleo chocolate for my son (who loved them) and half for myself with cocoa nibs and unsweetened dried cranberries! Delicious!
★★★★★
Do these freeze well?
yes!