Tag Archives: Flour

Sweet Pumpkin Maple Muffins – Paleo, Low-Carb, Gluten-Free

Sweet Pumpkin Maple Muffins

paleo gluten free low carb protein egg almond flour pumpkin maple

As I post this, the hubby and I are currently in South Dakota having breakfast. We chose a driving vacation this year and plan on seeing as many cheesy touristy things as possible, visiting Mount Rushmore, hiking Harney Peak in Custer State Park (7 mile round trip hike), throw in some yoga and anything else we can find.

In packing for our hike though, I made sure to bring with some homemade granolasweet and spicy cashews and these moist little gems, Sweet Pumpkin Maple Muffins.

Pumpkin is not just for Thanksgiving. I love the flavor of pumpkin all year long. These make a healthy breakfast (vitamins, protein and fiber) or even a savory dessert by spreading with some delicious ghee butter, a little cinnamon and coconut palm sugar sprinkled on them.

This was my first time using almond meal/flour. Most of the time my go-to flour is coconut flour. I was very happy with the result of these muffins with the almond flour. The subtlety sweet nutty flavor is such a great compliment to the pumpkin and maple syrup. Compared to coconut flour, the almond flour bakes up a much moister muffin.

paleo gluten free low carb protein egg almond flour pumpkin maple

COOKING TIP: I always bake with room temperature eggs because they mix up and incorporate into recipes better when they are not cold. A little time saver trick I use is to place the eggs in a small bowl on the back of the stove while it’s preheating. That way by the time I’m ready to use them they have warmed up a little. 

paleo gluten free low carb protein egg almond flour pumpkin maple

After I made these I put the leftovers in the fridge and the condensation in the bowl made them a little soggy. I popped them in a preheated 350 degree oven for 10 – 13 minutes. I’m eating one right now and they are perfect reheated. So if your leftovers end up a little too moist, just pop them back in the oven and serve warm.

 { I always choose organics whenever available }

Maple Pumpkin Muffins - Paleo, Low-Carb, Gluten-Free
Prep time
Cook time
Total time
  • 1½ cups organic almond meal/flour
  • ¾ can (approx 11 ounces) of organic pumpkin canned pumpkin
  • 3 large organic eggs (room temperature)
  • 1½ teaspoons pumpkin spice
  • ¼ cup organic pure maple syrup
  • 1 teaspoon organic vanilla
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ⅛ teaspoon sea salt
  1. Preheat oven to 350 degrees.
  2. In a large bowl, combine all ingredients until well blended.
  3. Spoon 2 large tablespoons in to each lined muffin tin (about ¾ full).
  4. Bake for 25 - 30 minutes or until toothpick or knife comes out clean. (Mine were done at 25 minutes).
  5. Let stand for 10 minutes as they will firm up a bit more after cooling.
  6. I topped mine with a little raw honey but you could use ghee butter too. They are super moist already without anything extra.
  7. Yielded 12 full size muffins. If you were to make mini- muffins, reduce cooking time by 10 minutes and test with toothpick.

Coconut Flour Flat Bread

Coconut Flour Flat Bread

In my exploration for new paleo recipes, I found this coconut flour flat bread that only has 4 ingredients and I love foods with the least amount of ingredients so why not give it a go.  The original recipe looks much prettier than mine but the recipe was really easy and it turned out delicious.

The only ingredient that was paleo questionable was the dash of baking powder.  I looked online here and they explain that because the amount is so minimal it’s pretty much harmless and negligible.  It all depends on if you are comfortable using a dash.  If you won’t lose sleep over it, you’ll be happy with the result.

This recipe makes 1 big flat bread or 2 small ones.  The smaller ones will be easier to flip and since I am not a master flipper which you see in the photo below. I’ll be making them smaller next time and there will definitely be a next time.  I’ll most likely double the recipe next time so I can share them with the hubby.

I hesitate to call these just “flat bread” because they are so light and fluffy and almost sweet. I would call them Coconut Flour Sweet Almost Pancakes Flat Bread.  But that doesn’t really roll of the tongue 🙂  So for the sake of simplicity, I’ll call it Coconut Flour Flat Bread.

Update: The hubby asked me to make him Coconut Flour Pancakes and I made this exact recipe, gave him the batter and he made pancakes with it on the griddle. He loved them and said they were very filling.  WIFE TESTED – HUBBY APPROVED 🙂

Nutritionally, this recipe has 8 grams of protein (for one big flat bread/pancake), that’s incredible.  Combined with the 2.5 grams of fiber.  Which makes for a great gluten free, paleo breakfast or snack.


coconut flour flat bread paleo gluten free milk organic fiber grain alternative sweet baked pancake bread low carb natural


coconut flour flat bread paleo gluten free milk organic fiber grain alternative sweet baked pancake bread low carb natural


Coconut Flour Flat Bread
Prep time
Cook time
Total time
This Coconut Flour Flat Bread has a sweet pancake like texture that's high in fiber and fluffy light. It's gluten free and paleo too.
Recipe type: Breakfast
Serves: 1
  • 1 tablespoon coconut flour
  • 1/16th teaspoon of baking powder (this is really just a pinch, it's not a lot at all)
  • 2 egg whites (at room temperature just because they mix better this way)
  • 2 tablespoons coconut milk
  1. In a medium bowl whisk all ingredients until consistency is smooth, no lumps or bumps.
  2. Heat a frying pan with a pat of melted butter or coconut oil.
  3. Pour in batter and tilt pan to spread mixture around like you would for an omelet.
  4. When the edges start to brown, carefully check to see that the underside is also browned enough and stable enough to flip.
  5. Once brown enough and stable enough, flip and heat the other side until browned.


I ate mine with just a drizzle of organic honey and it was perfect.  There are so many variations you can do with these though.

  • Spread a little ricotta (more protein) mixed with some vanilla extract and toss a few blueberries (more fiber) on top.
  • A little pat of butter and some organic maple syrup.
  • Sprinkle with a little cinnamon/sugar.
  • Add a 1/4 tsp of vanilla, almond or maple extract for more flavor

These are REALLY good.  Paleo and gluten free can be delicious and these are!

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