Autumn’s crisp temperatures, brisk wind, mud puddles, and gorgeous cascades of fall colors remind us that Halloween is near. Its history, derived from ancient festivals and religious rituals around the Fall Equinox celebrate the bounty of fall harvests, and a promise of new life next spring. In modern America, the majority of festivities involve little people in elaborate costumes demanding sticky treats. What better treat for you or any little people you know than consuming the most visible symbol of Halloween, Pumpkin!

Reaping the nutritional benefits of food freshly harvested in Fall can keep our bodies on track for continued wellness and generate new or renewed energy. These gluten free pumpkin muffins fulfill the flavors of Autumn we crave, and honor the harvest this season gifts us with. Our favorite; home grown, oven roasted and pureed pumpkin that will store in the freezer for a year. Store bought organic canned pumpkin puree works too. These muffins; light, fluffy, and full of flavor are delicious with breakfast, tuck easily into a lunch bag, make a healthy party treat, or fill the desire for an afternoon snack.


  • ¾ cup gluten free oat flour
  • ¾ cup gluten free flour (I like Bob’s Red Mill or Namaste) (See Note 1 for gluten option below)
  • ¼ cup unflavored pea protein powder
  • ½ teaspoon xanthan gum (if your GF flour doesn’t have any)
  • ½ teaspoon sea salt
  • 1 teaspoon baking soda
  • ¾ cup brown cane sugar or sucanat
  • 2 teaspoons cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • 2 eggs, room temperature
  • ½ cup melted coconut oil
  • 1 ½ cups pumpkin puree, room temperature
  • 1 teaspoon pure vanilla extract


  1. Preheat oven to 375 degrees Fahrenheit
  2. Prepare a 12 cup muffin pan with cupcake liners, parchment paper or cooking spray
  3. Measure all dry ingredients into a bowl and using a whisk or pastry blender, thoroughly mix all ingredients
  4. Melt coconut oil, measure and pour into a separate bowl
  5. Add pumpkin puree, eggs, and vanilla. Room temperature eggs and pumpkin will prevent melted oil from solidifying into chunks. Whisk mixture thoroughly.
  6. Pour wet ingredients into dry and stir, lifting from bottom, just until blended. Mixture will be dense and hold its shape. Muffins should not be over mixed or they will flatten when baked.
  7. Drop equal portions by spoonful to fill all 12 muffin cups
  8. Bake in middle of oven 24-28 minutes, or until a toothpick inserted comes out clean.
  9. Remove pan from oven and allow muffins to cool 10 minutes in pan.
  10. Remove muffins and cool completely on a rack

NOTE 1. – Gluten Option

  • Replace 3/4 cups gluten free flour with 1/4 cup Soghrum flour, which is gluten free, and 1/2 cup Kamut® flour which is not.

KAMUT® brand khorasan wheat is a non-hybridized centuries old ancient grain that was trade-marked in 1990 by Montana farmers who pledged to protect and preserve its outstanding qualities by promising that it would remain unmodified and always be organically grown. While Kamut® is NOT gluten free, its mild nutty flavor is an exceptionally pleasing nutritious replacement to over-processed modern wheat. It bakes beautifully and is easier to digest, allowing some wheat sensitive individuals to find it tolerable. By comparison to modern wheat, Kamut® is packed with more protein, amino acids, vitamins, and minerals such as selenium, magnesium, and zinc.