Pumpkin Mini Muffins Recipe


Every Fall I get so excited for pumpkin season.  I love the smell and taste of anything pumpkin. Well, except maybe pumpkin spice lattes.  Don’t hate me for that. I don’t see the appeal and I hope it is a once in a while treat as just thinking about the sugar content alone is enough to raise my blood sugar.  But I digress, my pumpkin love is real. I also do love to bake. I know what you’re thinking, she is a health coach, and how can she love to bake. I make the things I bake healthier.  They are still a treat but I have cleaned them up so I feel better about my kids eating them. I don’t want them to feel like they can’t have baked goods. I just don’t want them eating the sugar and processed food type that you find at most grocery stores.  A homemade treat is always better. A pumpkin homemade treat is to die for.

I have an old family recipe that of course I grew up eating and enjoying before I knew how bad white flour, sugar and vegetable oils were for our bodies.  I could not let my pumpkin bread recipe go. So I did what any self-respecting health coach would do and I cleaned it up. I used Otto’s Cassava Flour and Organic Gemini Tigernut grain free flour.  Cassava Flour is from the Yuca Root and is a perfect substitute for wheat flours. It is Gluten, Grain, Nut Free and Non Gmo. Cassava flour is a carb but is lower on the glycemic index due to the fiber that is retained in the flour.  In addition, mixing it with Tigernut Flour (no it is not a nut – it is a small root vegetable) Tigernuts contain natural sugar, healthy fats and high levels of resistant starch. Resistant starch is an important prebiotic that will help feed your good gut bacteria.  More on your gut in another post but for now know that using this flour is a great source of prebiotic fiber for you. I also like to use things to reduce the sugar. My favorites are stevia and monkfruit extract. These are natural sweeteners but I find that in baked goods you need a small amount of sugar to really allow the browning and make baking magic happen.  So some alternatives to that are using Truvia Baking Blend or Whole Earth Baking Replacements. They both cut down on the sugar content. I wish Truvia was organic but sometimes it is the only alternative I can find in the mainstream grocery stores.

These muffins are a huge hit with my family and friends and I love the smell of the rich fall spices that fill the house as they are baking.  I hope that you and your family will love them too.


2 small cans organic pumpkin

1 tsp salt

¾ cup coconut oil melted

1 cup truvia baking Blend or Whole Earth Baking replacement

4 organic eggs beaten

2 cups cassava flour

1 cups tigernut flour

¼ cup of ground flaxseed

1 tsp baking powder (aluminum free)

1 tsp bakng soda

1 tsp cloves

1 tsp nutmeg

1 tsp cinnamon


Step 1: Heat oven to 350 degrees.

Step 2: Mix dry ingredients together and stir.  

Step 3: Add eggs, pumpkin and coconut oil and mix until blended well.

Step 4: Pour batter into mini muffin pans so that we don’t overindulge but it is also great for little hands.

Step 5: Bake for 15-18 minutes.  Let cool and enjoy.

I find when using tigernut flour that the muffins will start to taste grainy if you leave them out on the counter for more than two days.  So after day two either pop them in the fridge or freeze them, then heat up to enjoy.

recipeTara OBrien