Coconut Flour Pumpkin Muffins (GF)

Coconut Flour Pumpkin Muffins Recipe (GF) {Freezer Meal}

By Rachel Tiemeyer
April 10, 2014
These hearty, delicious muffins are gluten free and packed with ingredients that you can feel good about eating.

Republished and updated from September 2012

You may be wondering what the heck coconut flour is and why I would bother baking muffins with it. First off, these Coconut Flour Pumpkin Muffins are worth making simply because they are so good. Even my health-food-craze-resistant husband admitted such. But, beyond the delightful slightly coconutty taste and moist texture, lies some other key reasons to consider giving coconut flour a glance.

Why the Gluten Problems?

I’m becoming more and more convinced that we eat waaaay too much of the same thing.

I know, I know. Michael Pollan actually said that first. Or maybe he was just heard by the masses first. Pollan’s point is that when we’re eating processed foods, all we’re eating is corn and more corn and more corn. But, I’m not just talking about processed foods. I think even families like ours who are trying to eat a real food diet consume too much of the same thing–namely wheat.

I’ve been wondering why it is that we’ve got skyrocketing numbers of children and adults alike with gluten allergies and intolerances now. I’m no expert, but could the gluten problems today be because we consume far too much wheat? Maybe our bodies aren’t made to tolerate it in the mass quantities that we consume it.  My own family’s diet is certainly focused around gluten-rich foods, whether it’s bread, pasta, pancakes, pizza, or a baked good.

Now don’t get me wrong. I’m not tossing good old whole wheat out the window. I think there is nutritional value to be found there. But, because I’m convinced we need wider variety in our diet, I’ve been experimenting with baking with different types of flours lately.

Why I Love Coconut Flour

Let me tell you why coconut flour is my newest obsession. It’s high in fiber, high in protein, low in carbohydrates, and gluten-free. I was skeptical that it would bake up nicely, but it worked wonderfully in this Coconut Flour Pumpkin Muffin recipe I devised. Although slightly denser than a regular muffin, it still had a nice texture and great flavor.

Perhaps I should warn you. When you first go to buy coconut flour in the natural food section, you’ll have a little sticker shock. But, the price isn’t as bad as it seems at first glance. That’s because you only need a 1/2 cup of coconut flour to produce 12 muffins. A typical wheat muffin recipe would require at least 1 and 1/2 cups.

These hearty, delicious muffins are gluten free and packed with ingredients that you can feel good about eating.

Now, on to my family’s newest favorite pumpkin muffin recipe…complete without gluten!


Coconut Flour Pumpkin Chocolate Chip Muffins (GF)

  • Author: Thriving Home
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x
  • Category: Bread
  • Method: Baking
  • Cuisine: American


These fall-flavored muffins are high in fiber and protein, low in carbs, gluten free and delicious, too! Try a batch and stick some in the freezer for another time.


  • 1/2 cup organic coconut flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 4 large eggs
  • 1/3 cup plain organic kefir or yogurt
  • 1/3 cup pure maple syrup
  • 2 tablespoon unsalted butter, melted
  • 1 1/2 teaspoon pure vanilla extract
  • 1/3 cup pumpkin puree
  • 1/2 cup chocolate chips (use gluten-free brand)


  1. Preheat oven to 350 degrees.
  2. Grease your 12 cup muffin tin or use muffin cups.
  3. In a small bowl, mix together the coconut flour, baking soda, salt, and cinnamon.
  4. In a large bowl, whisk together the eggs, kefir, maple syrup, butter, vanilla extract, and pumpkin.
  5. Add the dry ingredients to the wet and whisk well to combine until no lumps remain and batter is thick. (The great thing about coconut flour is that you can’t over mix it!)
  6. Stir in the chocolate chips to the batter. (The batter will be thicker than pancake batter but thinner than peanut butter.)
  7. Divide the batter between the muffin cups.
  8. Bake for approximately 22-25 minutes, until top and edges begin to turn a light golden brown. The muffin should spring back when you touch lightly on the top.
  9. Allow to cool in the pan for 5 minutes before serving.


Freezer Meal Instructions:

To Freeze:
Bake muffins as directed in recipe. Let cool completely. Put muffins in freezer safe bag or container. Freeze for up to 3 months.
To Prepare:
Remove muffins from freezer and thaw overnight in the refrigerator or warm them in microwave.

Leave a Comment

Your comments make our day. Thank you! If you made the recipe, please choose a star rating, too.

Leave a Reply

Recipe rating

Your email address will not be published.

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

12 replies
    • Rachel says:

      Awesome! Thanks for the feedback. I haven’t tried very many coconut flour recipes myself yet, so I was initially nervous when I created this one. But, our family enjoyed it so much that I thought I’d share. Maybe it was a happy accident, but I’ll take it. 🙂

  1. Eliz says:

    Hi Rachel! I just found you through your guest post on Kitchen Stewardship and loved it. This recipe looks like a good one to perhaps get my feet wet with coconut flour 🙂 I was wondering if you have ever made it in bread form? For some reason my family thinks it tastes better that way! I’m guessing I’d have to play with the baking temp and time? Let me know what you think

    • Rachel says:

      Hi Eliz,

      So glad you stopped by! This was one of my first recipes using coconut flour myself, so I’m afraid I can’t offer too many suggestions for you just yet. However, I’ve found that Kelly over at Nourishing Home ( understands and can explain the science behind baking with coconut flour. She’s also got some fantastic coconut flour recipes you might want to try. I’m sure if you asked her this question, she would know!

  2. Lanna says:

    What’s a good sub for the kefir/yogurt? I have a friend I’m making frozen snacks/meals for after her baby’s born, but her family can’t do dairy (or wheat).

    • Rachel says:

      Great question. When our family has been dairy-free during different stretches, I found that plain almond milk was a good alternative in most recipes. You might also see if your health food store carries coconut yogurt, as that will provide a richer texture and pair nicely with the coconut flour flavor. Just double check that there is no lactose or dairy ingredients in it.