Grain Free Pumpkin Mini Muffins

October 29, 2015
Pumpkin Muffins - Sara Vance

I love the Fall – the leaves are changing, there is a bit of a chill in the air, and we get to pull out the sweaters. But perhaps one of my favorite things about the Fall – is pumpkin!

Pumpkin is a member of the winter squash family – an excellent source of fiber, which supports a healthy digestive system. The deep orange color of the pumpkin flesh tells us that it is a rich source of beta carotene (vitamin A) – which is important for healthy eyes, and boosts the immune system too (important this time of year).

Growing up, it just never quite feel like Fall until my mom made a batch of her pumpkin bread. Moist, delicious, pumkin-y and fragrant with spices. But her recipe was made with white flour, lots of sugar, and vegetable oil (the recipe actually calls for ‘salad oil’). So I decided to reinvent her pumpkin bread into these delicious grain free anti-inflammatory pumpkin mini muffins – with healthy coconut oil replacing the ‘salad oil’, ground flax and coconut flour in place of the white flour, and waaaay less sugar. Plus, these are also nut free for my friends that can’t have nuts.

The plethora of spices in these muffins fill the kitchen with the scent of cinnamon, nutmeg and cloves while they bake.

Mini Pumpkin Flax Muffins


  • 2 organic eggs
  • 1/4 cup coconut oil (melted) – plus extra for greasing muffin tin
  • 1/4 cup organic sugar or coconut sugar (or a combination of coconut sugar and stevia if you like)
  • 2 Tablespoons water or milk (non-dairy or raw)
  • 2 teaspoons of vanilla extract
  • 1 cup of ground flax meal
  • 1 cup of pumpkin puree (use the rest for this amazing Pumpkin Cacao Chip smoothie)
  • ¼ cup of coconut flour
  • 1 Tablespoon of ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ginger
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon high quality salt (like Himalayan)
  • 1/2 cup raisins (or 1/2 cup mini dark chocolate chips)


  • Preheat oven to 350 degrees.
  • Melt the coconut oil.
  • Lightly grease mini-muffin pan with some coconut oil (or you can line with muffin papers)
  • Mix together the eggs, sugar, pumpkin, vanilla, spices, salt, baking soda, and baking powder till well combined, then add in and mix together the rest of the ingredients – folding in the raisins or chocolate chips last (or sometimes – I just press them into the tops of the muffins before putting them into the oven to bake).
  • Spoon into the prepared muffin tin and put into the preheated oven.
  • Bake for about 15 mins.
  • Remove and allow to cool.

Makes about 24 mini muffins.

Serve & enjoy!  These are extra yummy with a little grass fed butter on them. 


Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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