Dessert

GAPS Pumpkin Muffins Recipe

ByLana Polati November 7, 2025November 7, 2025

Introduction

These GAPS Pumpkin Muffins are a delicious and wholesome treat perfect for fall or anytime you crave a warm spiced snack. Made with natural sweeteners and nourishing ingredients, they fit perfectly into a healing diet without sacrificing flavor.

Three brown crumbly muffins with textured tops sit close together on a white plate with a blue rim placed on a white marbled surface. Behind the plate, there are three small glass spice jars with green lids filled with light-colored powders. To the left, a white bowl contains a creamy pale yellow spread with a silver spoon resting inside. Next to the bowl, two wooden spoons lie on a white cloth with black stripes. The overall scene is softly lit, showing a cozy and simple kitchen vibe. photo taken with an iphone --ar 4:5 --v 7

Ingredients

29 oz canned pumpkin
6 eggs
1/2 cup melted fat (coconut oil, butter, ghee, etc.)
1/4 cup raw honey
1 tsp vanilla extract
1/2 cup coconut flour
1 tsp baking soda
2 tsp cinnamon
1 tsp ginger
1/2 tsp cloves
1/4 tsp salt

Instructions

Step 1: Preheat the oven to 350º F.
Step 2: In a large bowl, mix together the canned pumpkin, eggs, melted fat, raw honey, and vanilla extract until smooth.
Step 3: Add the coconut flour, baking soda, cinnamon, ginger, cloves, and salt to the wet ingredients. Stir until everything is well blended.
Step 4: Scoop the mixture into a muffin tin, filling each cup about 3/4 to almost full.
Step 5: Bake for 45 minutes, or if making mini muffins, bake for 25 minutes. Muffins are done when the tops spring back lightly when touched.
Step 6: Optional: Top with ghee, butter, sour cream, or whipped cream before serving for extra richness.

Tips & Variations

For a nuttier texture, try adding chopped walnuts or pecans to the batter before baking.
Swap coconut oil for ghee or butter to suit your dietary preference or flavor.
If you prefer less sweetness, reduce the honey slightly or use a natural alternative like maple syrup.

Storage

Store muffins in an airtight container at room temperature for up to 3 days. For longer storage, refrigerate them for up to 1 week or freeze for up to 3 months. Reheat gently in the microwave or oven before serving.

How to Serve

The image features a stainless steel pot with a shiny surface, a metal lid, and a curved handle on top. In front of the pot, there is a horizontal white knife blade with a reflective surface cutting across the frame. Below and around the knife are three orange carrots with a smooth texture on the right side, a green zucchini with a slightly ridged texture on the left side, and some leafy green vegetables on the bottom right. The background is a white marbled texture. The overall scene shows fresh vegetables and kitchen utensils arranged closely. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh pumpkin instead of canned?

Yes, you can roast and puree fresh pumpkin, but make sure to drain excess moisture for a similar texture to canned pumpkin.

Are these muffins grain-free?

Yes, these muffins use coconut flour instead of traditional wheat flour, making them grain-free and suitable for many special diets.