Paleo Pumpkin Muffins or Cupcakes
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Paleo Pumpkin Muffins or Cupcakes - Gluten-free, dairy-free, nut-free.

Paleo Pumpkin Muffins or Cupcakes are the essence of fall. I don’t even really like most things pumpkin, but this recipe I am in love with. It’s easy, it’s seasonal, and always enjoyed! Even if pumpkin spice everything is not your thing, I dare you to try these and not admit they are delicious.

Why We Love These Paleo Pumpkin Muffins or Cupcakes

I mean, have you ever wondered what the difference was between muffins and cupcakes? Usually just additional sugar in the batter and frosting on top! So, I give you the option to take this delicious paleo batter in whatever direction you want it! Want a fun after-school snack with less sugar? Make the muffin version, tossing in mini chocolate chips if desired. Or, want a seasonal dessert everyone will love? Turn them into cupcakes with my delicious dairy-free cream cheese frosting!

Plus, the recipe is versatile in that it includes two sets of options for flour, depending on your budget and food sensitivities. And, I’m happy to say one of the flour options makes these nut-free. With this recipe being gluten-free, dairy-free, and grain-free + that nut-free option = a perfect treat for a variety of dietary needs.

Paleo Pumpkin Muffins or Cupcakes - Gluten-free, dairy-free, nut-free.

Ingredients

  • Pumpkin puree – I usually use canned pumpkin puree. I find that in the baking aisle at most grocery stores. Or, if you have pumpkins you need to use up, you can make your own pureed pumpkin with a recipe like this one.
  • Eggs – Large eggs are my standard. I do not have an egg replacement worked out for this recipe. If you find one that worked well for you, please drop it into the comments section!
  • Oil – I usually use extra light-tasting olive oil or melted (but not hot) coconut oil. You can also use avocado oil or melted ghee. Ghee is not my favorite, as I feel the flavor is too strong often in baked goods, but it’s an option if you need it!
  • Coconut sugarI get my coconut sugar most affordably from the bulk bins at Winco. When I buy it online, here (1.5 pounds) or here (5lbs, cheaper but in bulk) are the one I get from Amazon. Can swap an equal amount of granulated monk fruit sugar if you need more of a Keto variety. 

  • Flour – Use just cassava flour for a single-ingredient nut-free option. Or use the two-flour combination of almond flour + tapioca flour which I think gives the best flavor and texture results. With almond flour, I prefer “super-fine” almond flour to get the best texture. I like this one from Blue Diamond I can get at Sam’s Club or Amazon. For tapioca flour, I get mine from the bulk bins at Winco. You can also find it easily on Amazon here(NOTE: You will not use the Almond flour + Tapioca flour at all if you are using the nut-free Cassava flour option!) If you want a nut-free flour option, I include a cassava flour variation. Cassava flour is pretty dense, so you will use less of it than the combined flours. I get my cassava flour most often from Amazon.
  • Pumpkin Pie Spice – Found in the baking aisle for the perfect pumpkin pie flavor. Or, you can always make your own pumpkin pie spice blend with a recipe like this one.
  • Baking powder
  • Salt – Just regular table salt here.

Paleo Pumpkin Muffins or Cupcakes - Gluten-free, dairy-free, nut-free.

 

Paleo Pumpkin Muffins or Cupcakes - Gluten-free, dairy-free, nut-free.

Paleo Pumpkin Muffins or Cupcakes

Autumn, @wholefoodfor7
A seasonal treat that is EASY, gluten-free, dairy-free, grain-free, with nut-free and Keto options!
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dessert, Snack
Cuisine American
Servings 12 muffins or cupcakes
Calories 216 kcal

Ingredients
 

Option 1 (nut-free + single flour)

  • 1 cup pumpkin puree
  • 2 large eggs
  • 1/4 cup oil
  • 1/2-1 cup coconut sugar see notes below
  • 3/4 cup cassava flour see other option below
  • 1 1/2 teaspoon pumpkin pie spice
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt

Option 2 (my favorite, combination flour)

  • 1 cup pumpkin puree
  • 2 large eggs
  • 1/4 cup oil
  • 1/2-1 cup coconut sugar see notes below
  • 1 1/2 cup almond flour
  • 1/2 cup tapioca flour preferred, but can sub arrowroot or potato starch
  • 1 1/2 teaspoon pumpkin pie spice
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt

Optional add-ons

  • 1/2 cup dairy-free chocolate chips optional
  • Dairy-free cream cheese frosting optional, see below

Instructions
 

  • Preheat oven to 350 degrees. Prepare muffin tin by lining with muffin wrappers or spray with cooking spray.
  • Combine all wet ingredients (puree, eggs, oil) and sugar in a medium mixing bowl.
  • Add all dry ingredients to wet ingredients and stir till just combined.
  • If using chocolate chips, gently stir those in.
  • Divide evenly among 12 muffin cups. Bake at 350 for 20-23 minutes, until top of the muffin bounces back when touched.
  • Cool and enjoy! Top with dairy-free cream cheese frosting (below) if desired.
  • TO FREEZE: Freeze in a single layer (once cooled) and then store in a sealed ziplock or container for up to 3 months.

Notes

SUGAR: These work with a range of sugar. 1/2 cup it will taste more like a muffin and is what I use if I'm adding chocolate chips. 1 cup is more on the cupcake side or also what I use if I am adding frosting or taking these to an event, to make them more appealing to the masses.
See ingredient notes in the blog above for any ingredient questions, for substitutions, or links to my favorite products I use. 
Nutrition information reflects using the combination flour (Option 2), not including the frosting.

Nutrition

Calories: 216kcalCarbohydrates: 20gProtein: 5gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 31mgSodium: 158mgPotassium: 56mgFiber: 3gSugar: 9gVitamin A: 3223IUVitamin C: 1mgCalcium: 70mgIron: 2mg
Keyword dairy-free, dessert, easy, gluten-free, kid-friendly, paleo
Tried this recipe?Let us know how it was!

Dairy-free and Paleo Frosting - Easy, budget friendly, gluten-free, nut-free, egg-free and delicious!

Dairy-free Cream Cheese Frosting

Autumn @wholefoodfor7
An EASY delicious frosting that is dairy-free with Paleo and Keto options!
5 from 2 votes
Prep Time 10 minutes
Cook Time 0 minutes
Total Time 10 minutes
Course Dessert
Cuisine American
Servings 8 1/4-cup servings
Calories 133 kcal

Ingredients
 

  • 4 oz dairy-free cream cheese Kite Hill and Violife (nut-free) are my favorites
  • 1/2 cup soft vegan butter recommended for best flavor, but can use ghee
  • 2 teaspoons vanilla
  • 4 /12 - 5 cups powdered sugar or powdered monk fruit sugar (for Paleo or Keto)

Instructions
 

  • Make frosting by beating together cream cheese, ghee or vegan butter, and vanilla in a medium bowl until well combined. Gradually add in powdered sugar until it reaches spreading consistency.
  • If frosting is too dry or thick, add 1-2 tablespoons dairy-free milk. If it's too thin, add another 1/4 cup powdered sugar.

Nutrition

Calories: 133kcalCarbohydrates: 64gProtein: 1gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 2gSodium: 187mgPotassium: 40mgFiber: 1gSugar: 1gCalcium: 15mgIron: 0.02mg
Keyword budget-friendly, dairy-free, dessert, easy, egg-free, gluten-free, keto, kid-friendly, nut-free, paleo
Tried this recipe?Let us know how it was!

2 Comments

  1. 5 stars
    thanks for this recipe! trying tomorrow! just do you know cassava flour can be found VERY cheaply at Asian and African grocery stores. its a common ingredient in there cuisine so its not seen as a “special healthy ingredient”. I literally buy it for like $2 a pound or so.

    Reply
    • Oh interesting! I don’t have any of those grocery stores in my area, but will definitely seek it out – that’s amazing it’s so cheap there! Thank you for sharing.

      Reply

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