ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Paleo Pumpkin Muffins with Coconut Flour

Updated on December 10, 2012
Turtlewoman profile image

Kim is a holistic health coach and a toxic-free lifestyle consultant. She obtained her studies from the Institute for Integrative Nutrition.

Paleo Pumpkin Muffins
Paleo Pumpkin Muffins

Amazing Paleo Pumpkin Muffins Recipe

So you got your morning workout in and your body is asking for a nutritious breakfast as a reward. You're tired of the standard Paleo breakfast of eggs and a green smoothie. How about a Paleo pumpkin muffin?

After all, it is Fall and you got up at the break of dawn to run through the wet pavement. Paleo pumpkin muffin sounds like the perfect breakfast treat.

This pumpkin recipe is not just any ordinary muffin. Instead, it is packed full of protein, fiber, and healthy fats that will keep you full for the rest of the morning.

Baking soda or baking powder?
Baking soda or baking powder? | Source

Is Baking Powder on the Paleo Food List?

I had a friendly debate with this guy from my gym on the subject of using baking powder or baking soda in Paleo recipes. The question of the day was, "Is baking powder Paleo?"

Well, it depends on your philosophy of eating a Paleo diet. Technically, no, baking powder was not an ingredient that was part of a caveman's diet. Cavemen also did not enjoy a cup of coffee and a giant piece of muffin on a lazy Saturday morning either. Obviously we are not cavemen and to truly eat like them would be almost impossible.

The whole idea behind eating Paleo is to lead a healthier lifestyle, and incorporate more real foods. Foods such as vegetables, fruit, meat protein, nuts seeds, and avoid processed foods that were not readily available back in the Flintstones times. The question to ask yourself should NOT be "Is this Paleo?" but instead, "Is this going to be hurtful to my health?"

However, being the science geek that I am, let me explain further. Baking powder is not on the strict Paleo food list because it actually contains corn starch. The active ingredients are baking soda and cream of tartar (tartaric acid or potassium hydrogen). Those two ingredients are Paleo. The good news is you can use the two active products instead of baking powder.

Baking soda is sodium bicarbonate, which comes from a natural mineral. When sodium bicarbonate mixes with an acid, it undergoes a chemical reaction, causing CO2 to be released. This is the reason why baking soda and baking powder are used as "leavening agents." They put bubble in the batter and helps it rise and get fluffy.

If all these scientific technicalities are too overwhelming, don't worry! Don't sweat the small stuff. Look at the big picture. The fact that you're not eating the store-made muffins is a small, but important step to improving your health! You're making your own muffins, using real ingredients. Just use it and ignore the Paleo police.


Health Benefits of Coconut Flour

Coconut flour is grain-free, gluten-free and is often seen in Paleo baked goods. It's basically made from dried coconut meat. There are many benefits to baking with coconut flour. It is really high in protein, fiber, and "friendly fat." Lauric acid promotes healthy skin, hair, nails, and supports the immune system.

On the flip side, it is an extremely dry flour. Coconut flour is very absorbent and will need additional liquids in the recipe. Most recipes that include the use of coconut flour will require a lot of eggs and either coconut milk or almond milk.

I love baking with coconut flour as it provides health benefits and is quite easy to work with. While it is more expensive compared to normal flour, you only need to use a really small amount in most recipes.

Ingredients for Paleo Pumpkin Muffins

  • 1/2 cup of coconut flour
  • 1 teaspoon of cinnamon
  • 2 teaspoon pumpkin pie spice(1)
  • 1/2 teaspoon Himalayan salt
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon baking soda + 1½ tsp vinegar or lemon juice(2)
  • 1 (15 oz) can organic pumpkin puree
  • 1/2 cup of coconut oil
  • 6 organic eggs
  • 2 teaspoons of vanilla extract
  • 3 tablespoons pure maple syrup (or raw honey)

Optional: 1/4 cup dark chocolate, or nuts of your choice.

(1) Pumpkin pie spice is simply:

  • 3 tablespoon ground cinnamon
  • 2 tablespoon ground ginger
  • 2 tablespoon nutmeg
  • 1 1/2 teaspoons ground allspice
  • 1 1/2 teaspoons ground cloves

(2) If you only have baking powder, use 1 teaspoons of aluminum baking powder instead of baking soda and lemon juice.

Instructions for Paleo Pumpkin Muffins

  1. Preheat oven to 400 degrees F.
  2. In a mixing bowl, combine the flour and dry ingredients. (spices and salt) Mix it really well as coconut flour can be a bit clumpy.
  3. In another bowl, whisk the eggs, maple syrup, and coconut oil. Add the pumpkin puree and "fold" it in.
  4. Add the baking soda and lemon juice.
  5. Scoop the batter mix in the muffin pans and bake for 12-15 minutes.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)