Pumpkin pancakes and cinnamon rolls are well and good, but what about those of us who like something savory instead of sweet for our weekday breakfasts? These Paleo muffins prove that pumpkin plays just as well with cumin and paprika as it does with cinnamon and nutmeg.
These muffins make a great grab-and-go breakfast or a healthy afternoon snack. They are also grain-free and very nutritious!
I used a small pie pumpkin in these muffins, though you could use any hard winter squash or carrots. Just avoid pumpkin puree because the muffins will end up too wet. (Also avoid the giant pumpkins used for carving jack-o-lanterns; those aren't very tasty!)
If Paleo baking feels daunting, this is a great recipe to start with. You only need a few special paleo flours and the recipe is really easy to mix together. Be sure to let the batter rest for a few minutes before baking the muffins to give the flour time to absorb the moisture.
Here's a brief run down of the flours we'll be using in this mix:
Ground Almond Flour: Ground almond flour is made from blanched almonds with the skins removed. Look specifically for "fine ground" flour for this recipe. This is key for muffins with a light texture. Coarse almond flour will be heavier and have a tendency to clump.
Almond flour a great base flour for Paleo baking because it has a very neutral flavor. It also gives baked goods a tender crumb and it has pretty good binding power (something non-gluten flours are often missing). Because of the high fat content of almond flour, we don't need as much other fat in the recipe.
Coconut Flour: Coconut flour is made from the fibers of ground coconut. It will absorb up a TON of moisture in recipes, so it’s usually used in conjunction with other flours. Coconut flour tastes mildly of coconut, but because we're using just a small amount, it won't add a lot of flavor to this recipe.
Tapioca Flour : Tapioca flour, also known as tapioca starch, is the pure starch of the cassava. It has very good binding power and also lightens up a batter made with the almond and coconut flours. It is neutral in taste.
You can find all these flours at natural food stores, like Whole Foods. Many nationwide grocery stores are also starting to stock them more regularly. Look in both the baking aisle and the bulk bin section.
The muffins are also very forgiving to first-time Paleo bakers and quite versatile. I’ve made them with carrots instead of pumpkin and even added a 1/2 cup of crumbled feta into the batter – both versions turned out great. You could even add in some cooked sausage or crumbled bacon for extra protein!
The muffins are moist, flavorful, and keep well. We stored them covered at room temperature for a couple of days. For longer storage, wrap tightly and refrigerate.
- 2 1/2 cups almond flour
- 3/4 cup tapioca starch
- 1 1/2 tablespoons coconut flour
- 1 teaspoon baking soda
- 1 1/2 teaspoons baking powder
- 1/2 tablespoon smoked paprika
- 1 teaspoon crushed chili flakes (I used chipotle chili flakes)
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon salt
- 4 large eggs
- 1/2 cup olive oil, melted ghee, or melted butter
- 2 tablespoons honey
- 1 tablespoon red wine vinegar
- 1 packed cup grated raw sugar or pie pumpkin (avoid jack-o-lantern pumpkins)
- 1/2 cup diced red bell pepper
- 1/2 cup diced onion
- 3/4 cups toasted pepitas or pumpkin seeds (divided)
- Special equipment:
- 12-cup muffin tin
Preheat oven to 350F
Line a muffin tin with muffin papers
Sift together the dry ingredients
Sift together the almond flour, tapioca starch, coconut flour, baking soda, baking powder, spices, and salt. I like to sift at least twice with Paleo baked goods to make sure there are no clumps and everything is well-mixed.
Mix together the wet ingredients
In a separate bowl, beat the eggs, then whisk in the oil, honey, and vinegar.
Pour the wet ingredients into the dry and mix gently until combined
Gently stir in the grated pumpkin, bell pepper, onion, and 1/2 cup of pepitas
Save the rest of the pepitas for topping. Rest the batter for at least 10 minutes so that the flours can hydrate.
Fill each muffin wells up to the top
Top each muffin with a few of the remaining 1/4 cup of pepitas.
Bake for 18 to 20 minutes
When done, the muffins should look toasted around the edges, be dry on top, and a toothpick inserted in the middle will come out clean.
Cool and serve (or store)
Transfer the muffins to a cooling rack. Cool briefly before serving, or cool completely and store in an airtight container at room temperature for 3 days (or refrigerate for up to a week).