4 Pumpkin muffins

Pumpkin muffins (Coconut free, AIP, paleo, vegan)

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Here is my pumpkin muffins a.k.a gingerbread muffins recipe.

This recipe has been especially created for AIPers but even if you are not following the Auto Immune Protocol, I promise you that you will love it! And even though it is still treat (and of course you shouldn’t eat too many treats) I think it is a pretty healthy treat. Hope you will enjoy!

This recipe uses tigernut flour (or almond flour for those who are not on AIP). If you are on AIP and still in the elimination phase, unfortunately there are no possible substitution for the tigernut flour. 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.

On the other hand, if you are not on AIP nor nut intolerant you can subsitute almond flour for tigernut flour on a 1:1 basis. And if you are looking for more tigernut/almond flour recipes you can check the following recipes :

If you don’t have a muffin pan or simply don’t fell like having muffins, you can make this as a loaf instead of muffins.

Can you freeze these?

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 (ok just need to be defrost). About defreezing 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.

Please let me know if you try this recipe by leaving a comment or by tagging me on Instagram or whatever : I’m always happy to have your feedback. And do not hesitate to share this recipe!

Pumpkin muffins (Coconut free, AIP, paleo, vegan)

4 from 67 votes
Recipe by gohealthywithbea.com – http://www.gohealthywithbea.com Course: Breakfast, DessertDifficulty: Easy


Prep time


Cooking time





  • 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 4×8 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. You can eat them like that or you can add a frosting. Click here to see the AIP Lemon frosting recipe or here to see the AIP Carob frosting recipe.
    Bon appétit !


  • If you are not cassava intolerant and don’t have any arrowroot you can substitute it with tapioca starch/ flour. If you are not on AIP nor Paleo diets you can use potato starch or corn starch instead of arrowroot.
  • If you want to reduce the maple syrup quantity, I suggest replacing it by same quantity of oil of your choice (for example: 1/3 cup (80 ml) maple syrup + 3 Tbsp oil instead of 1/2 cup maple syrup)

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    Delicious! It’s a nice way to celebrate during the quarantine!

  2. Lisa Daniel Rollins

    Can I freeze these?

  3. Lisa Daniel Rollins

    I will be making these this week. Can’t wait to taste them!!!!!

  4. Lisa Daniel Rollins

    I prefer these muffins after they’ve been defrosted. For some reason, freshly made, they tasted dry and gritty but the freezing process seems to moisten the muffins! I will have to decrease the maple syrup as 3 muffins in 24 hours caused eczema to flare: probably due to candida issues. This recipe is a keeper!!

    • Bonjour Lisa. Well this is the weirdest thing ever. 🤔 Although I absolutely confirm that they freeze well, I still prefer when they are fresh because in my opinion they taste better and not dry and gritty. I never would have said they get better after being frozen. But that’s very interesting to hear!
      About eating 3 pumpkin muffins in 24 hours I would say that you are “très gourmande”!!! 😉 So yes, you really need to reduce the maple syrup (see my notes about that) if you eat 3 of those in 24 hours or maybe you can consider making my sweet potato and bacon muffins that are savory muffins. Those will be better for Candida issues (something that I’m also dealing with, by the way…)


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