Spiced Pumpkin Muffins

These are honestly the most moist, delicious and nutritious muffins I have ever made. Remember, pumpkin is one of our key anti-inflammatory nutrients, and you can read more about it here. Coconut flour is my favourite gluten free substitution and just in case you’ve forgotten why, it’s rich in protein, fibre, manganese and our fat burning medium chain triglycerides (MCTs). Read this for a more detailed scoop.
I‘d love to know what you think, so if you’re an Instagram lover like me, please share your successful creations and tag @thenaturalnutritionist so I get to see! Happy baking.

Ingredients (Makes 12)

  • ½ cup coconut flour, sifted*
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg*
  • 1 teaspoon all spice
  • 1 teaspoon baking powder
  • 5 eggs, free range
  •  ½ small pumpkin or 1 cup of mashed pumpkin
  • 1 teaspoon organic vanilla essence (sugar free)
  • ¼ cup coconut oil
  • ¼ cup rice malt syrup


  1. Preheat oven to 180°C.
  2. Remove skin and slice pumpkin into small chucks. Steam, set aside to cool and mash.
  3. Combine dry ingredients together in a large bowl.
  4. Whisk eggs and add with pumpkin, vanilla, oil and rice malt syrup.
  5. Spoon into a greased muffin tray and bake for 30 minutes or until they pass the skewer test. Delicious served warm with a spread of organic butter. Enjoy.

*Contrary to popular belief, coconut is a fruit and nutmeg is a seed. These muffins are truly nut free, but they may not suit specific allergies. Unfortunately substitutions can not be offered as a careful balance of wet and dry ingredients is required for their success. For more muffins, breads and gluten free sweets, please check out the Sweet Treats section of my website.


  1. danicacrozier

    Just finished licking the bowl clean..can’t wait for these to come out of the oven

  2. Glenda Dicker

    These are scrumptious and so light which is unusual for coconut flour goodies. The only problem I had was that they stuck to the bottom of the tin a bit, even though I had greased it well. Next batch I will use patty pans I think. Thanks again for another fabulous recipe.

  3. Steph

    Wonderful to hear! Pan pans would work well, or a little extra coconut oil.

  4. Rtowlson1

    Hi, I really want to try these… however i am on a detox which does not allow any sugar?? is there anything i could replace the rice malt syrup with? … also what is rice malt syrup and how healthy is it? … maybe i cantwist the rules if this is healthy 😀
    Rachel!! …. p.s. Soooo happy i found your page it is really amazing!

  5. Steph

    I have plenty of information on my website about RMS so please use the search function on the left hand side of the home page. I suggest make it without. Pumpkin is sweet enough.

  6. aspen

    I’ve never heard of vanilla essence. Can I use 100% vanilla extract instead?

  7. Tomie

    Just making now… looking forward to testing them for breakfast tomorrow! Thank you for the inspiration =)
    like pumpkin pie

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