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

Pumpkin Muffins/Cupcakes are the essence of fall. I don’t even really like most things pumpkin, but this recipe I am in love with. So versitile – top with cream cheese frosting or glaze, or throw in some chocolate chips. Includes two sets of options for flour, depending on your budget and food sensitivities, including a nut-free option. Also includes a range of sugar, as really that’s when you cross over from a muffin to a cupcake…I’ll let you decide which side of that line you want to side on!

Paleo Pumpkin Muffins/Cupcakes

Autumn, @wholefoodfor7
5 from 1 vote
Prep Time 15 minutes
Cook Time 30 minutes
Course Dessert, Snack
Servings 12 muffins or cupcakes


  • 1 cup pumpkin puree
  • 2 eggs
  • 1/4 cup oil I prefer coconut, but extra light tasting olive oil works too
  • 1/2-1 cup coconut sugar see notes below
  • 3/4 cup cassava flour see other option in notes below
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon ground cinnamon
  • 1/2 cup dairy-free chocolate chips optional


  • Preheat oven to 325 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 325 for 28-32 minutes, until top of the muffin bounces back when touched.
  • Cool and enjoy! To freeze, freeze in a single layer (once cooled) and then store in a sealed ziplock or container for up to 3 months.


FLOUR SUBSTITUTION: Cassava flour is a great one-stop nut-free option for this recipe. However, it's not the easiest always to find or the least expensive. You can also use the following combination instead of the cassava flour:
3/4 cup almond flour
1/2 cup tapioca or arrowroot flour
3 tablespoons coconut flour
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 taking these to an event, to make them more appealing to the masses.
FROSTING: If we add chocolate chips, we don't usually frost. But, otherwise we love Miss Jones Baking Company "Cream Cheese" frosting that is nice and thick but dairy-free and gluten-free. It has powdered sugar, so not paleo, but only 6 ingredients that I can otherwise get behind!


  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.

    • 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.


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