About the Recipe

It seems Fall means pumpkins are everywhere, this post is no exception. I love pumpkin! I will eat it all year thanks to the availability of canned pumpkin. This recipe uses canned pumpkin, but fresh roasted and drained pumpkin would be fabulous!

I’ve made a few batches of these with my granddaughter already this fall. Baking is a frequent request when we spend time together. I don’t even feel guilty serving her these as these pumpkin muffins are chock full of Vitamins including Vitamin A, C, and E, all powerful antioxidants, and are sweetened only with apple sauce.

Pumpkin seeds are a great source of many vitamins, including Magnesium, which is used to regulate over 300 enzymatic actions within the body. These muffins are made to be nut free so they are school safe, but if nuts are no issue for you and yours, feel free to add a quarter cup of chopped walnuts or pecans to the batter.

I tend to use this is a base recipe. I love these with pumpkin muffins made with fresh cranberries, or dark chocolate chunks for a bit of a change. Apple chunks would be awesome as well. I find these sweet enough on their own, but if you need a bit of added sweetness, a ¼ cup of maple syrup goes a long way.

Melanie Thomas

With training in multiple modalities including holistic nutrition, iridology, and electrodermal screening Melanie is equipped to help her clients along the path to optimal health.


The Recipe

Pumpkin Muffins

Prep Time:
10 mins
Cook Time:
35 mins
Melanie Thomas
Total Time:
45 mins

Wet Ingredients

¾ c pumpkin puree (I like this one)
5 organic eggs
1 tsp lemon juice
¾ c unsweetened apple sauce

Dry Ingredients

¾ c coconut flour (This one is very fine.)
2 tsp pumpkin pie spice (if you don’t have pumpkin pie spice see our recipe for the Spice Blend here)
¾ tsp baking soda

Crumble Topping (optional)

¼ c + 1 Tbsp pumpkin seeds, finely chopped, leave 1 Tbsp whole
¼ c sunflower seeds, finely chopped
2 tsp coconut oil, softened
1 Tbsp unsweetened apple sauce
1 Tbsp coconut flour

  1. Preheat oven to 350*C and line a muffin tin with large parchment liners, or use a silicone muffin pan.
  2. In a small bowl whisk together dry ingredients. Set aside.
  3. In a large mixing bowl, using a whisk or a hand blender, mix eggs thoroughly for 1 minute.
  4. Add the rest of the wet ingredients to the eggs and blend again for another minute.
  5. Gently incorporate dry ingredients, just until blended, this will be a thick batter. Set bowl aside to use later for the crumble.
  6. Scoop batter into 12 large baking cups.
  7. In your small mixing bowl blend all ingredients for the crumble together with a fork breaking into small pieces; it should resemble granola. Depending on how wet your apple sauce is, you may need to add a bit more coconut flour ( 1 – 2 tsp).
  8. Spoon crumble evenly over muffins, then top each with a pinch of whole pumpkin seeds.
  9. Bake for 35 – 45 minutes.
  10. These muffins, as with any made with coconut flour, are best when allowed to cool a bit.
  11. Serve on their own or with apple butter.