Pumpkin Pie Muffins


Use More Veggies!

Continually on my quest to add more vegetables into the diet, I was interested to find the local supermarket stocked tins of pureed pumpkin, with nothing added. Obviously, using freshly cooked pumpkin is going to be nutritionally superior, but as a quick 'back-up' in  the cupboard, pureed pumpkin can be helpful.

When in season, fresh pumpkin may be peeled, diced, cooked and pureed for the Pumpkin Pie Muffins. Because it is so hard to purchase whole pumpkins other than at the end of October, you can easily freeze the puree in 1/2 cup portions, ready to use at other times of the year.  Alternatively you simply replace pumpkin with cooked and pureed squash.


Pumpkin Pie Spice

I have called this recipe 'Pumpkin Pie Muffins' because of the warm spice combination that is traditionally used in sweet pumpkin pie recipes. The mix consists in varying proportions of cinnamon, ginger, nutmeg, cloves and allspice, but this can easily be replaced with the 'Mixed Spice' found on our Supermarket shelves.


Pumpkin Nutrition

Pumpkin contains beta carotene, which is converted to vitamin A. This valuable nutrient is important for good immune health and eye health. Pumpkin is also a great source of fibre, helping to fill you up and keep digestion working smoothly. This is a low carb snack, containing beneficial fats, helping to release energy through the day. Use Pumpkin Pie Muffins as a breakfast, topped with whisked coconut milk, or as a snack, topped with some sunflower seed cream. You can of course eat the muffins plain, and enjoy the dense texture and sweet spice any time of the day!




Pumpkin Pie Muffins Recipe



  • 2 eggs, separated
  • 2 Tablespoons coconut oil, softened
  • ½ cup pumpkin puree
  • ¼ cup coconut flour
  • 1 level Tablespoon arrowroot flour or tapioca flour
  • 1 teaspoon baking powder
  • 2 teaspoons mixed cake spice



  • Whisk the eggs whites to form stiff peaks
  • Mix the egg yolks with the coconut oil, the pumpkin puree, and then the dry ingredients, stirring well.
  • Carefully fold a spoonful at a time of the pumpkin mixture into the egg whites until thoroughly combined.
  • Place 1-2 dessert spoonful’s of the mixture into about 8 muffin cases.
  • Place in an oven preheated to 180 degrees Celsius and bake for 20 minutes. Turn the oven off and leave the muffins in the oven for a further 15 minutes. This will allow them to gently cook through.
  • Allow to cool. Eat plain or topped with seed butter or creamy coconut milk.