I came up with these paleo pumpkin spice muffins, that are also nut free, for some very special clients of mine. In a previous post (on Peruvian chicken skewers), I mentioned that I have been hired to cook for some clients in October with a lot of different dietary needs.
When cooking, I often try to use “Whole Foods” when cooking and to minimize gluten and other high glycemic foods. Everything is all about balance, right?
Food should always make you feel as good as it tastes. Period.
I understand, however, that for many people minimizing or eliminating these foods isn’t an option, it’s a requirement.
I realize that’s quite backwards considering how successful most fast food chains are — delicious food, but you feel so crappy afterwards. I’m not trying to call out people who love fast food at all – I will be the first in line to say how much I love a double cheeseburger and French fries from MacDonalds or In-N-Out. Don’t even get me started on my passion for pairing it with a milkshake.
However, is it possible that those meals can be fun, once in a while enjoyments? Is it possible that the food we have on a daily basis is just so gosh darn good, satisfying, and makes us feel so amazing that we really don’t miss the fast food?
One idea to start healthier habits – if you’d like to try it
I think this is completely possible. It takes a bit of practice if you’re used to eating certain foods on a regular basis. So for that circumstance, instead of buying it, I recommend making it yourself. If burgers are your vice, make your own from scratch. That way, you control the sodium, (try to use less), sugars, and maybe even go for substituting the bun for a lettuce wrap or adding it to the top of a salad. And add some roasted veggies on the side instead of fries — crispy brussels or broccoli, just EVOO and some salt and bake for 25 minutes at 400. Boom. Easy.
And even if you don’t forego or substitute a thing – the energy you put into making it was way more than simply ordering it off a menu. It’s a start!
Back to these Pumpkin Muffins
First off – it’s almost fall y’all! Of course I had to get on the train with something pumpkin.
I love pumpkin – the purée, the pie spice, the lattes, the actual squash. It’s a great vegetable that has a ton of natural vitamins and sweetness (shout out to my fellow readers with a sweet tooth as big as mine).
These pumpkin spice muffins will be a brunch item for the wedding party I’m serving in October. I’m also doing a welcome evening to kick off the weekend, where I’m going to serve Peruvian Chicken Skewers in case you’re looking for a savory Paleo friendly recipe!
Some Tips Before You Start Baking
These pumpkin spice muffins are nut free as well – the party I’m cooking for has a severe nut allergy, which means so almond flour. Consequently, this recipe has a mix of cassava (which is a starchy root) and coconut flours.
I’m not a big fan of using Xatham gum, and it’s technically not really paleo anyways, so instead of using an artificial binder I’ve decided to use whipped egg whites and egg yolks as my binder. The whipped egg whites (almost to meringue consistency) will give the soft fluffy and risen texture of the cupcakes. So don’t skip this step! You can do it in a food processor with a whisk attachment (like my MagiMix has) or you can use a hand whisk, or of course a mixer with a whisk attachment. It will take about 8-10 minutes using a mixer or hand whisk. The MagiMix can whisk it up in about 5-7.
Coconut flour is EXTREMELY absorbant. So it’s important that you measure to the gram if you can. I’ve found that if I’m even 1 Tbsp over, the mixture is way too dry. If this happens to you, try to add in a 1/2 Tbsp more oil, and 1/2 Tbsp more honey to get it back to the consistency you need. Add water or oat milk (or whatever your non-dairy milk of choice is) by the Tbsp instead of oil and honey if preferred.Print
Paleo Pumpkin Spice Muffins
These delicious muffins are nut-free, dairy-free, gluten-free, and free from any processed sugars! They also freeze quite well if you want to make a big batch and reheat individually in the microwave as needed.
- Prep Time: 10
- Cook Time: 18
- Total Time: 28 minutes
- Yield: 6 Muffins 1x
- Category: Baking
- Cuisine: Healthy
- Diet: Gluten Free
1/2 Cup Pumpkin Puree = 109g
4 large eggs, whites and yolks separated
2 Tbsp Honey
4 Tbsp Coconut Oil = 43g
12.5 g (~2 Tbsp) Coconut Flour
32g (~4 Tbsp) Cassava Flour
2 tsp Cinnamon
1/2 tsp Clove
1 tsp All Spice
1 tsp Baking Powder
1 tsp Baking Soda
1. Preheat oven to 325 F and carefully separate the egg yolks and whites, one at a time to make sure no yolk gets in with the whites. If some does, add the white in with the yolks and just whisk the clean whites you have.
2. Add clean whites to mixing bowl and whisk on low for 2 minutes, gradually increasing speeds every 2 minutes until you have soft peaks. (Peaks that fold over when you remove the whisk).
3. While whites are whisking, combine the yolks with the melted coconut oil, honey, and pumpkin. Then add in coconut and cassava flours, spices and baking powder and soda.
4. Whisk well until well combined. Then add in 1/3 of whipped egg whites.
5. Once incorporated, gently fold in another 1/3 of the egg whites. Once no streaks remain, add in the last 1/3 of egg whites and fold gently.
6. Grease some muffin tins and cups with oil of your choice (grape seed, coconut, etc.) and spoon in batter until muffin cups are about 2/3 full.
7. Pop in the oven and bake for 18-20 minutes, or until a toothpick comes out clean from the center. They should be springy and start to pull away from the sides slightly.
- Serving Size: 1 Muffin
- Calories: 150
- Sugar: 9.5
- Fat: 9.3
- Saturated Fat: 7.9
- Carbohydrates: 15.6
- Fiber: 1.6
- Protein: 2.8
Keywords: Paleo, Gluten Free, Pumpkin, Muffin, Easy, Quick, Pumpkin Spice, Dairy Free, Grain Free