Are you looking for a delicious fall treat that's full of festive flavors and won't compromise your gluten free diet? Look no further than gluten free pumpkin muffins - a seasonal delight that won't disappoint! Not only are these muffins naturally gluten free, but they also offer the comforting flavor of pumpkin, warm spices and maple syrup, creating an unforgettable taste you won't be able to resist. Get ready to learn how to make the most flavorful, moist and delicious gluten free pumpkin muffins! So, grab your apron and let's get baking!
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Here is my gluten free pumpkin muffins a.k.a gingerbread muffins recipe! Yes, this recipe was initially named gingerbread muffins. But I changed the name of my gingerbread muffins to pumpkin muffins when I discovered that, although this is how we call them in France, it’s not how they are called in other countries.
So, some of my readers were asking me for a muffin recipe using pumpkin purée as they didn't realize this one was in fact what they were looking for. All, because I named it wrong. Oh la la the agony of a french girl trying to blog in English! lol Well, I have now corrected this mistake. Anyway, however you call these muffins I promise you it won't change how they taste! And from what I've been told by my readers, they taste pretty good!
⭐ Why you'll love this recipe
- These Gluten Free Pumpkin Muffins are quick and super easy to make.
- This recipe is shockingly simple.
- Toddlers, kids and adults will all love this fall treat!
- These muffins are gluten-free, grain-free, vegan, AIP compliant but also coconut free and cassava free to be the most allergy friendly as possible.
Looking for more pumpkin recipes? Try my Easy pumpkin pie without evaporated milk or my Easy Healthy Pumpkin Pudding (vegan, paleo, AIP) or my Pumpkin and spinach quiche (AIP, paleo, vegan).
📖 Ingredient notes
- Pumpkin purée. You can either use canned pumpkin purée or homemade pumpkin purée (I just take cooked pumpkin or butternut squash and put it in the blender with the other liquid ingredients from the recipe).
- Arrowroot. It is a starch. See below for substitutions.
- Spices. This pumpkin muffin recipe uses a combination of cinnamon, cloves and ginger.
- Tigernut flour (or almond flour for those who are not on AIP nor nut free). If you don't know what tigernut flour is and want to learn all about it, you can read my post What is tigernut flour.
If you are on AIP and still in the elimination phase, you have to use tigernut flour (because almond flour is not AIP compliant). Those who are not on AIP nor allergic to nuts can use almond flour instead of tigernut flour.
For the complete list of ingredients for these gluten free pumpkin muffins, please see the recipe below.
💭 Substitutions
- Arrowroot substitutions. If you are not cassava intolerant, you can substitute it with tapioca starch (also called tapioca flour). If you are not on AIP nor Paleo diets: you can use potato starch or corn starch instead of arrowroot.
- Spices. This recipe has been created to be suitable for people on the autoimmune paleo diet which doesn't allow all spices. Although I am not an AIPer myself I love this recipe the way it is. But if you are not on an AIP diet feel free to use a pumpkin spice blend of your choice. Also, feel free to adjust the spice quantities to your own taste and omit one of them if you are intolerant.
🔪Step by step instructions
- In a blender combine the maple syrup, pumpkin puree, lemon juice (or ACV) and vanilla. Blend until combined.
- In a large bowl, combine the tigernut flour (or almond flour), arrow root, baking soda, cinnamon, ginger and cloves. Stir.
- Add the wet ingredients to the dry and mix until well combined.
- Line or lightly oil a muffin pan. Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
- Bake for about 25 minutes.
👩🏻🍳Top tips
- Tip #1. In order to create tall muffin tops, I fill my muffin tins all the way to the top.
- Tip #2. Never open the oven door before the end of the baking time (unless, of course, in case of a danger or problem with your oven). If you open the oven door during the baking time, just to "check how they look", you paleo pumpkin muffins will fall down or won't rise.
💬 Recipe FAQs
Unfortunately there are no possible substitution for the tigernut flour if you are on AIP and still in the elimination phase. Why? Because all the other AIP compliant flours have very different texture and they all need their own amount of liquid. So it is not possible to replace the tigernut flour with another flour without altering the entire recipe.
Yes! If you don't have a muffin pan or simply don't feel like having muffins, you can make this as a loaf instead of muffins.
Use a rectangular 4x8 inches baking tin to make a pumpkin bread. Then follow the instructions in the recipe card below for the bread.
Yes! They freeze extremely well. Which is so convenient!! So nice to have a delicious snack or dessert that is ready to be eaten in the freezer (well, it just needs to be thawed).
About thawing one of these delicious muffins, you can either take it out of the freezer a few hours ahead or pop it in the microwave oven (if you still have one, like me, and yes I know that they are very controversial health wise but nobody's perfect lol) for 1 minute or pop it in the oven for a few minutes.
Good news if you have a nut allergy and need a nut-free version, you can make these muffins with tigernut flour. Because tigernut is not a nut!
If you want to reduce the maple syrup quantity in this recipe, I suggest replacing it with the same quantity of oil of your choice or coconut milk. For example: ⅓ cup (80 ml) maple syrup + 3 tablespoon oil instead of ½ cup maple syrup.
🍪Other gluten free baking recipes you might also like
Did you like this recipe? Please leave a 5-star rating 🌟🌟🌟🌟🌟 on the recipe card and leave a nice review below! Tag @gohealthywithbea on Instagram and hashtag #gohealthywithbea! Also, let's stay connected on social media and continue to cook together! You can find me on Instagram, Facebook and Pinterest.
📋 Recipe / Recette
Gluten Free Pumpkin Muffins (Paleo, AIP, vegan)
Equipment
Ingredients
- 150 grams (1 cup + ⅓ cup) tigernut flour if you are not on AIP nor nut intolerant, you can use almond flour instead of tigernut flour
- 250 grams (1 cup) pumpkin purée
- 50 grams (¼ cup + 1 Tablespoon) arrowroot see notes below for substitutions
- 125 milliliters (½ cup) maple syrup see notes if you want to reduce quantity
- 1 teaspoon baking soda
- 1 Tablespoon apple cider vinegar or lemon juice
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract make sure it is AIP compliant if you're on AIP
- ⅛ teaspoon ground ginger
- ⅛ teaspoon ground cloves
Video
Instructions
- Preheat oven to 360° F (180° C)
- In a blender combine the maple syrup, pumpkin puree, lemon juice (or ACV) and vanilla. Blend until combined.
- In a large bowl, combine the tigernut flour, arrow root, baking soda, cinnamon, ginger and cloves. Stir.
- Add the wet ingredients to the dry and mix until well combined.
- Line or lightly oil a muffin pan (or a rectangular 4x8 inches baking tin if you are making a pumpkin bread). Fill each muffin cup with batter, you should get about 6-8 muffins depending on your pan.
- Bake for about 25 minutes for the muffins (or about 35 minutes for the bread). To make sure that they are cooked, insert a thin bladed knife into the centre of one muffin, the knife should come out clean. And voilà! Let them cool down before removing them from the pan. Bon appétit !
Melinda
I am on a very strict healing diet with a functional medicine doctor and am in the most restrictive phase. Because of that, I had to omit the maple syrup. I read the notes about reducing the maple syrup, I opted to replace the maple syrup with applesauce. These muffins are soooo good! My 13 yr old loved them, too. Having something that tastes like a true baked good this journey is truly a gift. Thank you so much for sharing this! ♥️
Léa
Je les ai fait plusieurs fois, toujours un succès! Merci!
Bea C.
Merci pour votre commentaire qui me fait chaud au coeur!❤️