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+ servings
4 pumpkin muffins on a tray

Paleo pumpkin muffins (Gluten free, AIP, vegan)

Author: Bea C.
A super easy allergy friendly pumpkin muffin recipe that everyone will love.
4.78 from 40 votes
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Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Breakfast, Dessert
Cuisine American
Servings 8 muffins
Calories 184 kcal



  • 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 !


Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.
Although I spend quite a lot of time converting all my recipes to cups (yes, manually, in my kitchen!) I highly recommend using a scale and measuring for weight rather than using cups. The reason for this is, apart from the whole debate on accuracy, the density of certain gluten free flours and starches differ a lot from one brand to another. Also keep in mind that all cups are not the same size all around the world which makes another good reason to use a scale so you won’t get this issue.
If you want to reduce the maple syrup quantity, I suggest replacing it by same quantity of oil of your choice (for example: ⅓ cup (80 ml) maple syrup + 3 tablespoon oil instead of ½ cup maple syrup). 
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.

Nutrition facts per serving

Serving: 75gCalories: 184kcalCarbohydrates: 23gProtein: 4gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 142mgPotassium: 104mgFiber: 3gSugar: 11gVitamin A: 4864IUVitamin C: 1mgCalcium: 70mgIron: 1mg
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