©2019 BY ERIN STIMAC NUTRITION AND FITNESS

Pumpkin Coconut Flour Muffins


I love all things pumpkin…except all of the high sugar calorie bomb items that you can get from coffee houses and bakeries this time of year.  Pumpkin itself is an extremely healthy food.  It’s when you mix a bunch of sugar and nutrient depleted flour to the mix that you run into a waistline busting issue.  Pumpkin is high in fiber, beta-carotene, and potassium (more than a banana in a single cup!), just to name of a few of the benefits.  If you eat breakfast, this is a quick and easy option that you grab on the go that won’t leave you with a blood sugar crash a couple hours later.  Out with the oatmeal and in with these yummy pumpkin gems!!


Pumpkin Coconut Flour Muffins

Prep time:  15 mins Cook time:  25 mins Total time:  40 mins Serves: 9


Ingredients

  • ½ cup coconut flour

  • 1 teaspoon baking powder

  • ½ teaspoon baking soda

  • 1½ teaspoon pumpkin pie spice

  • 5 tablespoons Stevia in the raw* (or pure liquid stevia would be great here too)

  • pinch of salt

  • 4 eggs

  • ⅔ cup pure pumpkin

  • 1 teaspoon vanilla extract

  • ½ cup melted coconut oil

  • 2 Tablespoons water

  • handful of pecans to place on top (optional)

  • *If you use any other sweetener you may need to adjust the amount used. You can also add more stevia if you like a sweeter muffin. These are lightly sweet.

Instructions

  1. Preheat oven to 350 degrees.

  2. Lightly grease muffin tin or add paper cups to tin.

  3. In a small bowl, mix together all dry ingredients.

  4. In a larger bowl, mix together the wet ingredients until well blended.

  5. Slowly add the dry ingredients to the wet while stirring until everything is well incorporated.

  6. The batter will be thick, but if it looks too thick you can add more water (be careful-not too much!)

  7. Evenly distribute the batter into 9 muffin tins.

  8. Place a pecan on top of each muffin and lightly press into batter

  9. You can add a sprinkle of cinnamon on each muffin if you’d like.

  10. Bake in the oven for 24-26 minutes. They will be golden brown on top. Insert a tooth pick to make sure they are done in the middle. It is easy to undercook when cooking with coconut flour.

Nutrition Information

Serving size: 1 muffin Calories: 176 Fat: 15.8 Carbohydrates: 2.8Net Protein: 4.3