Pumpkin Muffins

Pumpkin Muffins !

By Dawn Thalheimer

It’s pumpkin season!

Bright and colorful, Fall's signature squash is a true superfood. Rich in carotenoids and immune boosting vitamin A and C, pumpkin packs a healthful punch. A great source of fiber with 3 g per cup and only 49 calories, pumpkin also contains phytosterols which have been shown to reduce LDL cholesterol. Pumpkin seeds are rich in tryptophan which is important in the production of serotonin – a major mood booster, and one cup of cooked pumpkin contains more potassium than a banana – great for restoring your body’s balance of electrolytes after a heavy workout.

So maybe take a pass on the sugar-filled pumpkin latte and fill up on a great pumpkin smoothie, soup, or these delicious muffins !


  • 1/3 cup pumpkin puree
  • ¼ cup maple syrup (or substitute honey)
  • ¼ cup melted coconut oil
  • 3 eggs
  • 1 tsp vanilla
  • ¼ cup coconut flour
  • ¼ cup pumpkin seeds
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • ½ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  1. Preheat oven to 350.
  2. Combine pumpkin, maple syrup, coconut oil, eggs and vanilla in a bowl.
  3. In another bowl combine the coconut flour, pumpkin seeds, cinnamon, nutmeg, baking powder, baking soda and salt.
  4. Add wet ingredients to dry and mix thoroughly.
  5. Divide batter amongst 6 muffin cups.
  6. Bake for 25-30 minutes

Nutrition Information

Per muffin: Calories: 211 Fat: 14.6g Carbohydrates: 14.5g Sodium: 237mg Fiber: 2.4g Protein: 5.4g Sugar: 8.9g





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