GAPS Diet Pumpkin Muffins

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Have you been craving some pumpkin spice treats that are GAPS legal? These GAPS pumpkin muffins are just the thing!

GAPS pumpkin muffins

GAPS diet pumpkin muffins

We celebrated my daughter’s 5th birthday not long ago, and we made these pumpkin muffins to celebrate. Since her birthday is in the fall, we often do pumpkin recipes for her birthday treats. When she turned one, we made little pumpkin pies.

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GAPS pumpkin muffins that are healthy, grain free, paleo, and so delicious! #pumpkin #muffins #gapsdiet #grainfree #paleo #healthy

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Are pumpkin muffins healthy?

These ones are! They are so wholesome you could eat them for a nourishing breakfast. 

Some of my favorite toppings are butter, ghee, and homemade raw milk sour cream. This sour cream yogurt recipe is also perfect. You could also do coconut whipped cream, or real raw whipped cream if you’re not strictly on the GAPS diet. 

How to make healthy pumpkin muffins

I wanted to make pumpkin muffins this year, so I came up with this recipe. My son is on the GAPS diet right now, so I wanted to make them grain free so that he could enjoy them, too. They were a hit!

For another healthy dessert option that can be easily adapted to be GAPS legal, check out this lemon mousse recipe

Pumpkin muffins with coconut flour

On the gaps diet, grains and many sweeteners aren’t allowed. These pumpkin muffins use honey as the sweetener, and are grain free. I’ve included some coconut flour in the recipe.

Pumpkin is a wonderful thing to use in baked goods, because it keeps them moist. To me, these GAPS pumpkin muffins are like a combination of muffins and pumpkin pie. Super yummy!

How long to bake pumpkin muffins

I like to bake these GAPS pumpkin muffins for 45 minutes. I’ve also made the mini muffin size, which my kids love. I bake the mini ones for 25 minutes. 

You don’t want to bake them too long, or else they might get dry. I know they’re done when I press lightly on the top, and they spring back. 

How to store pumpkin muffins

These GAPS pumpkin muffins are super nutritious, which also means they aren’t super shelf stable. By the way, that is one of the ways you know a food is really going to do you some good when you eat it: it actually goes bad at room temperature! 

I usually let these pumpkin muffins sit out at room temperature for the first day, and then refrigerate them after that. I’ve never had them last longer than a few days, but I think their shelf life is probably around 5 to 7 days in the refrigerator. 

GAPS pumpkin muffins grain free healthy

GAPS pumpkin muffins directions 

Ingredients:

  • 29 oz. canned pumpkin
  • 6 eggs
  • 1/2 cup melted fat (coconut oil, butter, ghee, etc.)
  • 1/4 cup raw honey
  • 1 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp cloves
  • 1/4 tsp salt

Instructions:

  1. Preheat oven to 350º F
  2. Mix together pumpkin, eggs, melted fat, honey, and vanilla extract.
  3. Add dry ingredients and mix until well blended.
  4. Scoop mixture into muffin tin, filling cups about 3/4 to almost full.
  5. Bake for 45 minutes (mini muffins bake for 25 minutes) until tops spring back when lightly touched.
  6. Top with ghee, butter, sour cream, or whipped cream.

More GAPS diet recipes

GAPS applesauce 

How to make sour cream from raw milk

Squash pancakes 

Meat Stock Recipe

GAPS Chicken Soup Recipe

24 Hour Raw Milk Yogurt Recipe without Heating

Sauerkraut Recipe

What is your favorite pumpkin recipe?

Is it something that can be adapted for the GAPS diet? If you have favorite recipes that you’d like me to figure how to make GAPS legal, share them in the comments!

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This free eBook includes recipes for everything you’ll need to know how to make for the GAPS introduction diet: meat stock, soup, sauerkraut, yogurt, sour cream, kefir, herbal teas, ghee, pancakes, and apple sauce. Grab your copy below!

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Organic canned pumpkin

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Organic produce, meats, pantry staples, and more

Looking for a GAPS intro meal plan?

GAPS to Go is a 30 day meal plan for the GAPS introduction diet that tells you what to eat each day, with complete cooking instructions, and guidance on when to move to each intro diet stage. Check out GAPS to Go here

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Yield: 18 muffins

GAPS Pumpkin Muffins

GAPS pumpkin muffins

Have you been craving some pumpkin spice treats that are GAPS legal? These GAPS pumpkin muffins are just the thing!

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 29 oz canned pumpkin
  • 6 eggs
  • 1/2 cup melted fat (coconut oil, butter, ghee, etc.)
  • 1/4 cup raw honey
  • 1 tsp vanilla extract
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 1/2 tsp cloves
  • 1/4 tsp salt

Instructions

  1. Preheat oven to 350º F
  2. Mix together pumpkin, eggs, melted fat, honey, and vanilla extract.
  3. Add dry ingredients and mix until well blended.
  4. Scoop mixture into muffin tin, filling cups about 3/4 to almost full.
  5. Bake for 45 minutes (mini muffins bake for 25 minutes) until tops spring back when lightly touched.
  6. Top with ghee, butter, sour cream, or whipped cream.

Notes

Dr. Natasha recommends homemade coconut flour, not commercial coconut flour

Nutrition Information:

Yield:

18

Serving Size:

1

Amount Per Serving: Calories: 72Total Fat: 2gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 62mgSodium: 131mgCarbohydrates: 10gFiber: 2gSugar: 6gProtein: 3g
GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

 

10 thoughts on “GAPS Diet Pumpkin Muffins”

    • I haven’t tried them without any eggs, but I’ve read elsewhere that coconut flour really needs the binding quality from the eggs.

      Reply
    • Yes! That would actually be better 🙂 I need to update this post with homemade, fermented coconut or almond flour. You may need to add a little more, but just look for the batter to be nice and thick.

      Reply
  1. I made these today and followed all directions exactly and the middles aren’t cooked all the way. I keep extending the time in oven and also let them rest a long time in the pan to see if they would continue to cook. What am I doing wrong?

    Reply
    • Sorry to hear this! They should cook through. It could be that the consistency is denser than you were expecting. You could also try lowering the temperature and baking longer. I hope that helps!

      Reply
    • This happened for me too. I’m using the same baking cups. The tops look “done”, they bounce back when touched, inserted toothpick even comes out clean, but they are obviously not the same consistency inside as the video/pictures here. My middles are more like the consistency of pumpkin pie filling. I tried adjusting oven temperature and baking length. Opened a fresh box of baking soda. I used melted butter as my fat. I’m not high-altitude. Not sure what the missing link is. Maybe my brand of coconut flour? Hmm. I’ll keep troubleshooting.

      Reply
  2. We love these muffins!!! I topped mine with sour cream the other day and couldn’t believe it made an already delicious muffin even better. Thank you for sharing this recipe!

    Reply

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