Most Popular Sweets

Cinnamon Sugar Pumpkin Muffins

I’m sitting at home, craving something reallllly sugary and sweet. You know why. Usually I’m a salty, crunchy kind of snacker, but I had already eaten a bag of popcorn coated in butter and salt, and was still on the hunt for something to inhale.  I open the freezer, stare into the fridge, and dig through the pantry and all I can find are some frozen mango chunks and a half eaten jar of peanut butter; neither of which I’m particularly interested in. I find about 4 cans of pumpkin puree that I had picked up, all at different trips to the store I’m sure, thinking, “Hey, I need to keep this on hand for something.” And here we have our “something”. These have a bit more sugar than the usual 1/2 cup I call for, but without it, pumpkin just tastes like squash and that’s not at all why we crave pumpkin flavored everything this time of year–especially in my pms-induced sweet dreams. I had already eaten 3 muffins before I got the pictures off the camera.

Yield: 12


  • ½ cup coconut flour (Let’s Do Organic)
  • ½ cup tapioca flour (Ener-g)
  • ½ t baking soda
  • ½ t baking powder
  • ¼ t salt
  • 1 ½ t ground cinnamon
  • ½ t freshly grated nutmeg
  • ½ t ground cloves
  • ½ c melted butter (or coconut oil or palm shortening)
  • 2/3 c sugar (I used plain old white sugar, ha)
  • 3 eggs
  • 1 c pumpkin puree (not quite a 15 ounce can)
  • 1 t vanilla extract
  • extra cinnamon and sugar for sprinkling on top


Preheat your oven to 350ºF and line a standard size muffin tin with liners.

In a medium bowl, whisk together the coconut flour, tapioca flour, baking soda, powder, spices and salt.

In a large bowl, whisk together the butter, sugar, eggs, pumpkin, and vanilla.

Pour the dry ingredients into the wet and whisk to combine. Portion into your muffin liners. Sprinkle the top of each muffin with more sugar and cinnamon and it’ll bake into a nice crunchy topping. Bake until puffed and cooked through, about 25-30 minutes.

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  • Reply
    September 18, 2013 at 4:30 pm

    Could you make these without the sugar?

    • Reply
      megan keatley
      September 18, 2013 at 4:41 pm

      i have no idea. i think things wouldn’t turn out so well…but let me know how it goes.

      • Reply
        September 18, 2013 at 4:44 pm

        ok, I might try it. Thanks! They look awesome so I may try the original recipe anyway 🙂

    • Reply
      September 24, 2013 at 11:26 pm

      I used about 1/4 C sugar, plus a glug of maple syrup for good measure (and deliciousness), and they were amazing! Plenty sweet, in my opinion (and my 3 kids gobbled them right up). If you do cut the sugar, I’d still recommend a sprinkle of cinnamon sugar on the top. I used no more than 1 tsp total to top a dozen muffins, so isn’t much but it adds a lot of pleasant crunch and a little shimmer. :o)

  • Reply
    September 18, 2013 at 5:53 pm

    @aimee – of course. just make sure you don’t give me one.

    making these immediately. stupid cotton week!

  • Reply
    September 18, 2013 at 6:14 pm

    I just put these in the oven. They smell devine! I used coconut sugar instead. I just wanted to see how they turn out. I have no problem with white sugar, just had it on hand…

  • Reply
    September 18, 2013 at 8:33 pm

    Maple Syrup instead of sugar?

  • Reply
    Stephanie KL
    September 18, 2013 at 11:24 pm

    Friday is scheduled to be a rain day and I’ll be in the kitchen making these muffins. We thoroughly enjoyed your Chunky Monkey Muffins. I love using coconut flour!

  • Reply
    September 19, 2013 at 1:39 am

    what about almond flour instead of tapioca flour? and honey or agave instead of sugar?

  • Reply
    September 19, 2013 at 11:08 am

    Can I use stevia blend instead of the white sugar? In almost all cases it has been subbed 1:1 for white sugar in recipes. Thanks.

  • Reply
    September 19, 2013 at 11:26 am

    I don’t even hang out here and I know the answers to these
    questions!! Sugar & Sweetners: Why tapioca

  • Reply
    September 19, 2013 at 11:39 am

    “I used plain old white sugar, ha”

    I <3 you 😉

  • Reply
    Hollis K.
    September 19, 2013 at 11:47 am

    What would be the best substitute for eggs? I have to cook/bake for several people who cannot have gluten, dairy, eggs or soy. I would love to make more baked goods but sometimes the flax/egg or the dry egg replacer don’t come out quite right.

    Thanks for a great post! Love pumpkin anything!

  • Reply
    September 19, 2013 at 12:08 pm

    Same question about eggs. We can’t do flax or chia eggs either…. Any other egg sub suggestions?

    • Reply
      October 4, 2013 at 10:32 am

      My daughter is allergic to eggs and flax seed. I use bananas and applesauce as subs. Try 1/4 c of mashed banana or unsweetened applesauce along (per 2 eggs) with a pinch teaspoon baking soda (this is in addition to any required by the recipe) to give the batter a little more loft like the egg white does. These measurements are a bit of a guesstimate as I usually just add dollops of applesauce until the consistency is good- sorry! If you use sweetened applesauce cut back on any sugar in the recipe or it may become overly sweet. Hope this helps!!!!

  • Reply
    Stanford Girl
    September 19, 2013 at 12:19 pm

    Love the idea of these muffins. But just started transitioning to Primal (bought your wonderful book and have been recommending it to all of my friends). I love the layout of your book and the quality of the paper. So far I have made the chunky monkey muffins and the coconut and double chocolate cookies. So will have to wait until I lose some weight before making these yummy delights. Fingers crossed I will be able to make them in Oct. I have been recommending your book to my friends that need to cook gluten free. They are excited to make your recipes too.

  • Reply
    Melissa Robertson
    September 19, 2013 at 12:24 pm

    I love me some non-paleo popcorn. Sometimes you just have to go for it! These look great. I have followed you for about a year now and I appreciate your use of plain white sugar. Its cheaper and we all know sweets just aren’t the best thing for us so most healthy folks eat in moderation. It won’t kill people to eat some white sugar once a month at best. Thanks for keeping it real!!

  • Reply
    September 19, 2013 at 1:55 pm

    Oh snap-these sound AWESOME! Making them as soon as I get my hands on some pumpkin 🙂 P

  • Reply
    September 19, 2013 at 2:51 pm

    I don’t even think I own white sugar anymore! haha Looks great. I think I’ll try honey first then maybe maple syrup next if I don’t like that taste.

  • Reply
    September 19, 2013 at 3:15 pm

    Hah! I totally noticed that when I am on my period I have WAY more sugar cravings than usual. So it’s important that I make and have on hand some healthy-ish paleo muffins on hand to deal with the cravings at work so I don’t raid the conventional candy bowl at work. Also I love pumpkin but it’s very watery, but that should be taken care of by the absorbent coconut flour. Also I like recipes in units of “a whole can” so I can just dump it and be done with it (and not have any left over to worry about how to use up).

    • Reply
      Amy in Austin
      October 6, 2013 at 3:52 pm

      I don’t recommend that unless you’re prepared to use much, much more sugar and spices. I grabbed the wrong measuring cup and accidentally used 1.5 cups in my first batch and was not pleased with how squash-y the flavor turned out. But of course, feel free to experiment for yourself – that’s half the fun of baking.

  • Reply
    September 20, 2013 at 11:43 am

    I made this recipe last night….delicious! I used coconut sugar because I have a ton of it! But I did use just regular white sugar for the sprinkle on top cuz I already had a shaker full of cinnamon sugar. Soooo, yeah, these were awesome…I kept the remainder of the pumpkin, almost another full cup, to make another batch of these lovelies so I can freeze them for a quick fix. I will say, they were kind of dense and there wasn’t much puffing going on during the bake process. They looked the same way I put them in the muffin liners. I put them in the fridge and they tasted great this morning! Thanks for a great seasonal recipe that’s sure to stay in my rotation!

  • Reply
    September 21, 2013 at 4:34 pm

    Something that work really well with pumpkin items: maple flavoring.

  • Reply
    September 22, 2013 at 6:13 pm

    These are in the oven right now. Just wanted to clarify the amount of pumpkin. Says 1c but then I just noticed in () it says not quite all of a 15 oz can. The two amounts are pretty different! Is 1c correct? 🙂

  • Reply
    September 22, 2013 at 8:21 pm

    Fucking amazing, as all of your recipes always are. THANK YOU!!!

  • Reply
    Paleo desserts
    September 24, 2013 at 12:54 am

    Do you have any other ideas for filling of the muffins?

    • Reply
      September 29, 2013 at 3:10 pm

      I suggest Elana’s Pantry’s Pumpkin Whipped Cream for extra pumpkin-y deliciousness.

  • Reply
    September 25, 2013 at 11:28 am

    Just made these…and they are delicious!!! I used honey instead of sugar though 🙂

    • Reply
      October 16, 2013 at 12:02 pm

      how much honey? same amount? thx

  • Reply
    September 28, 2013 at 2:48 pm

    LOVE THESE. My entire house smells like fall right now. I ended up using the whole can of pumpkin and they came out super moist. Couldn’t help myself, they never even cooled before I scarfed 2 down. Thanks!

  • Reply
    September 29, 2013 at 3:08 pm

    I’ve been adapting the basic muffin recipe from Primal Cravings for various flavors (I adapted the carrot one to make an awesome zucchini bread), and was just thinking about a pumpkin version. I thought, “I should check Health Bent to see if they’ve already done a pumpkin flavor, since it’s that time of year.” Lo and behold, here it is. Thanks for saving me some tinkering (though I’m glad I was on the right track with replacing the applesauce with pumpkin–I’m getting better at this paleo baking thing)!

    Also, I just want to say that I appreciate your views on Paleo. You don’t make a big deal about white sugar or potatoes when your body is craving them, and I’m so glad you’re not snobby purists. 🙂

  • Reply
    September 29, 2013 at 4:28 pm

    These look awesome! Do you think a ripe banana or two can be subbed for the sugar?

  • Reply
    October 1, 2013 at 4:21 pm

    I made these a couple weekends ago in the spirit of the first day of Fall. I baked them in our donut maker and shook them in a bag with cinnamon and brown sugar. A+++
    I’m a huge fan of your book and blog ! Keep the goodness coming.

  • Reply
    Tess @ Tips on Healthy Living
    October 1, 2013 at 5:34 pm

    Wow, these look so good! This is the perfect recipe for when I’m looking for something sweet.

  • Reply
    October 4, 2013 at 8:15 am

    I made these and your Chunky Monkey Muffins last week. Both recipes were so good, and my family and house guests devoured them! I appreciate the combination of tapioca and coconut flours. They taste more like “regular” muffins. I think it gives them a much better crumb and consistency than just using coconut flour by itself. I am hoping to buy your cookbook very soon. Big props to you guys!

  • Reply
    October 7, 2013 at 5:36 pm

    Dear god that’s a delicious muffin. Thank-you.

  • Reply
    October 8, 2013 at 4:27 am

    MMMMMMMMM yum, these look awesome. Will have to try!! xx

    Find me on bloglovin:

  • Reply
    October 16, 2013 at 12:40 pm

    I am excited to stumble upon your amazing website! I wanted to try to make these this weekend, first venture into non-mix gluten free baking. I purchased the ingredients but Bobs Red Mill is what my local sprouts had. And I’ve been seeing some other websites hate on Bob’s red Mill. Will my muffins/donuts/whatever else I decide to stuff my face with in my own pms haze turn horrible wrong? And it’s one CUP of pumpkin puree not one can? I am sure my dog will appreciate the leftover pumpkin and I am thinking about making a pumpkin icing. Sorry if these have been answered before, I am a newbie. 🙂

  • Reply
    October 23, 2013 at 9:22 am

    This is my new favorite pumpkin bread recipe. I didn’t feel like washing muffin tins so I made this in a 11 x 7 pyrex dish. It yielded a light bread about 1/2 inch thick so now I have delicious breakfast bars. I put approx 1 C fresh cranberries (chopped) into the second batch and they were also really good. The sugar was just right with the tart berries.

    Thank you so much for creating healthy recipes for us.

  • Reply
    October 23, 2013 at 9:59 pm

    I love you!!!!!!!!!!!!!
    Just made these a few minutes ago and they are AMAZING!!!!!!!!

    The crumb is just like a “normal” muffin…I’m very excited! We are foodies and I was getting discouraged…but there IS hope!!!! I’m soooooo glad I found you!

  • Reply
    October 26, 2013 at 2:25 pm

    Made these twice in 2 wks….extraordinary recipe that finally won over my family (who patiently put up with my Celiac Paleo self!) ha. Got em!

    Used 1/2 br sugar, 1/2 coconut sugar just to not feel so guilty eating so many….but that did NOTHING to cut down on my craving for them, so there goes that experiment! (And yes, they were still perfect…added some fresh ginger and orange oil to second batch, sure there are a million variations)

    Also, thanks for your “sane” take on Paleo…I do actually have to do this for health reasons, and I still do not like the purist attitudes (that also give Paleo eating a bad name). This is simply a way to eat that makes you feel pretty good and look good going into second half of life. I have no interest in mimicking cavemen. Pretty damn sure they didn’t eat much like any nutso paleo bloggers out there, so why worry so much about it??

  • Reply
    November 5, 2013 at 4:07 pm

    I think these are the best grain-free muffins I have ever had. They are amazing! I love the coconut/arrowroot mixture. I used 1/2 cup of sugar and that was plenty for us. I may cut it down a little more next time and sprinkle more one top 🙂 Thanks for the great recipes!

  • Reply
    Michelle T
    November 13, 2013 at 8:18 am

    I make muffins for my boyfriend and his roommate about once a month, but I have run out of recipes. This one is definitely going to be the November flavor. Thanks for sharing!

  • Reply
    Aislinn C.
    November 23, 2013 at 12:06 pm

    Love your recipes–but it would be helpful of you used Abbreviations for teaspoon and tablespoon.

  • Reply
    April 10, 2014 at 11:59 pm

    Love the recipe, and was wondering can you use this batter to make pancakes?

  • Reply
    Paleo Muffin Recipes Pumpkin | Paleo Recipes
    August 31, 2014 at 12:06 pm

    […] Cinnamon Sugar Pumpkin Muffins – Health-Bent | Recipes … – 45 thoughts on “ Cinnamon Sugar Pumpkin Muffins ” Aimee 18 Sep 2013 Reply. Could you make these without the sugar? megan keatley 18 Sep 2013 Reply… […]

  • Reply
    Hailey Lorr
    September 5, 2014 at 4:21 am

    You can do anything, but not everything. ~Anonymous

  • Reply
    September 17, 2014 at 6:05 pm

    These are the best grain free muffins! I make them all the time. And I only use about 1/2 cup sugar total.

  • Reply
    December 24, 2014 at 4:32 pm

    So I made these and they don’t look like the ones in the picture at all! The batter was a stiff dough, so they didn’t bake up into a beautiful dome. 🙁 but I didn’t really measure the coconut oil, I just poured it in until it looked right, so I’m thinking I didn’t put enough in and that’s why the batter was so dry. They didn’t look pretty, but man, were they good! Pumpkiny deliciousness all the way. Just the least little bit grainy and rubbery from the coconut flour and eggs, though. Still, I will def make these again! I used xylitol and stevia this time, next time I’ll use plain old white sugar. 😀

  • Reply
    Aislinn Cunningham
    September 14, 2016 at 5:14 pm

    Is “t” teaspoon or tablespoon?

  • Reply
    Carolyn Burns
    September 24, 2017 at 10:15 pm

    Your banana bread and muffins in Primal Cravings are my absolute favorite grain free muffins and I’ve had trouble finding a pumpkin muffin recipe I love. I was thinking about trying to adapt the chunky monkey for pumpkin and thought “but I would need to add more sugar” then I thought to check if you had a pumpkin recipe and here it is! I can’t wait to try these! Thank you!

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