Paleo Pumpkin Muffins

Paleo Pumpkin Muffins Recipe - Under the Monkey Bars Blog

Paleo Pumpkin Muffin Recipe - Under the Monkey Bars

I love muffins…always have. But delicious muffins without gluten, refined sugar, and dairy are few and far between. These Paleo Pumpkin Muffins though? Perfection.

I’ve been making these muffins for a few years with different variations. This version of the recipe strikes the perfect balance of ingredients. These muffins truly need a mix-in like raisins or dried cranberries so don’t skip that step. We like them best with a combination of both! 

Paleo Pumpkin Muffins travel well since they’re on the denser side. For muffins made with almond flour though, they’re more spongey than other recipes I make. The coconut flour helps to lighten it up and keeps the recipe grain free.

Even if you don’t follow the paleo diet, I’d still recommend giving this recipe a whirl. Paleo Pumpkin Muffins are high in healthy fats, fiber, and protein.  They’re a great way to vary your diet or introduce new foods to picky eaters. The monkeys aren’t big pumpkin fans, but they cheer for these muffins. Probably because you can barely taste the pumpkin.

These silicone baking cups are my new favorite for baking. I line them up on a cookie sheet instead of using a muffin tin. The muffins end up browning on the bottom, and they pop right out of the baking cups. Totally genius! And easier to freeze too. 

When you try this muffin recipe, let me know how you like it in the comments. Cómelo todo!

Paleo Pumpkin Muffins
Yields 11
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Total Time
25 min
Total Time
25 min
  1. 2 1/2 cups almond flour
  2. 1 tablespoon coconut flour
  3. 1 teaspoon apple pie seasoning
  4. 3/4 teaspoon baking soda
  5. 1/2 teaspoon fine sea salt
  6. 3 large pastured eggs
  7. 1/3 cup unsweetened pumpkin puree
  8. 2 tablespoons raw honey, agave or pure maple syrup
  9. 2 tablespoons melted coconut oil
  10. 1 teaspoon apple cider vinegar
  11. 1 teaspoon pure vanilla extract
  12. 1/4 cup raisins
  13. 1/4 cup dried cranberries
  1. Preheat oven to 350F. Line 11 muffin cups with paper or silicone liners.
  2. If your coconut oil is solid, melt it in a small saucepan and let it cool while you measure the other ingredients.
  3. In a medium bowl whisk the almond flour, coconut flour, apple pie spice, baking soda, and salt.
  4. In a large bowl, whisk the eggs, pumpkin, honey, cooled coconut oil, vinegar, and vanilla extract.
  5. Add the dry ingredients to the wet ingredients, stirring until blended. Fold in raisins and dried cranberries.
  6. Divide batter evenly among prepared cups.
  7. Bake in preheated oven for 15 to 18 minutes until set at the centers and golden brown at the edges. Move the muffins to a cooling rack and let cool for 30 minutes (flavor enhances).
  1. - Use organic ingredients whenever possible.
  2. - Try a combination of 1 tablespoon honey + 1 tablespoon maple syrup.
  3. - We’re in love with the flavor of apple pie seasoning. If you don't have it on hand, use a combination of cinnamon, nutmeg, allspice, and ginger.
Adapted from Power Hungry
Adapted from Power Hungry
Under the Monkey Bars

Banana Carrot Bread

Banana Carrot Bread Recipe from Under the Monkey Bars Blog. Gluten Free, vegetarian and paleo friendly.

I’m a big fan of baked goods. There’s just something about sitting at a coffee shop with a cup of tea and a slice of yummy banana bread. Few shops can accommodate our dietary restrictions, so I try to re-create that experience for us at home. Every week, I bake muffins, breads, bars, and/or cookies for the monkeys so that they don’t feel deprived. It’s tough enough on a grown-up to not be able to eat certain things. I can’t imagine how hard it is on the girls.

Banana Carrot Muffins recipe from Under the Monkey Bars blog. Gluten free, vegetarian and paleo friendly.

This moist Banana Carrot Bread is my own recipe that I’ve tweaked over the years. You can use it to make muffins too! It’s gluten free without weird flours like tapioca starch or xanthum gum. I use a combination of almond flour, coconut flour, and protein powder to make a bread that’s higher in fiber and protein than your typical loaf of banana bread. It will leave you feeling full and satisfied longer too.

I started making this recipe with just bananas and it was a little dry. A pastry chef once told me that gluten free baking tastes better with a little yogurt or sour cream. What a great tip! The 1/4 cup of yogurt in this recipe doesn’t bother me and it makes the batter less dense (try using an alternative if you’re allergic). Carrots also add moisture so one day I threw in some carrot pulp from my juicer and the monkeys couldn’t get enough of it. Banana Carrot Bread was born. The apple pie spice really brings all of the flavors together. You’re going to love it!

Banana Carrot Bread
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Cook Time
35 min
Cook Time
35 min
  1. 1 1/2 cups of blanched almond flour
  2. 3 tablespoons coconut flour
  3. 1 tablespoon flax or protein powder
  4. 1 teaspoon baking soda
  5. 1/2 teaspoon baking powder
  6. 1/4 teaspoon salt
  7. 2 teaspoons apple pie seasoning
  8. 2 eggs
  9. 1 cup of carrot pulp from juicer (or grated carrots)
  10. 1 ripe mashed banana (about 1/2 cup)
  11. 1/4 cup plain yogurt
  12. 1 tablespoon raw honey
  13. 2 tablespoons pure maple syrup
  14. 1 tablespoon coconut oil, melted
  15. Optional: 1/4 cup of mini chocolate chips or raisins
  1. Preheat oven to 350.
  2. Melt coconut oil in a small saucepan if it’s not already liquid.
  3. Line a large loaf pan with parchment paper.
  4. Whisk all dry ingredients in a medium bowl.
  5. In a separate larger bowl whisk the eggs, carrot pulp, mashed banana, yogurt, honey, syrup and melted coconut oil. Don't worry about it being lumpy; lumpy is good.
  6. Add dry ingredients to wet, combining well with a wooden spoon.
  7. Scoop batter into loaf pan. Press mini chips on top, if using.
  8. Bake for 35-38 minutes, or until a toothpick inserted into the center comes out clean.
  1. - Use organic ingredients whenever possible.
  2. - To make muffins, bake for 18 minutes or until a toothpick comes out clean.
  3. - We’re in love with the flavor of apple pie seasoning. If you don't have it on hand, use a combination of cinnamon, nutmeg, allspice, and ginger.
Under the Monkey Bars
Cómelo todo!

Sour Cream Pancakes


Apple pancakes

Breakfast is one of the most difficult meals when you go gluten free.  My monkeys absolutely love pancakes — and so do I.  But I won’t buy a box of pancake mix at the grocery store because I made a commitment to my family that I would cut out processed foods.  

I adapted these Sour Cream Pancakes from Edna Mae’s recipe, lowering the sugar, mixing the syrup right into the batter, and switching to oat flour.  Sour cream pancakes are a great transition pancake if you are removing gluten from your diet because they look and taste just like regular pancakes.  They are so light and sweet that they don’t need butter or syrup!  We serve our sour cream pancakes with sautéed apples or a quick berry sauce (see notes below).  They hit the spot during the snowstorm yesterday!



Sour Cream Pancakes
Serves 4
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  1. 2 Large Eggs
  2. 1 Tablespoon Maple Syrup
  3. 1 teaspoon Vanilla Extract
  4. 1/2 cup Oat Flour
  5. 1 Tablespoon Coconut Sugar
  6. 1 teaspoon Baking Soda
  7. 1/2 teaspoon Salt
  8. 1 cup Sour Cream, Greek Yogurt or Creme Fresh
  9. Butter to grease griddle
  1. Heat your griddle or skillet on medium-low. Melt the butter in a small pot.
  2. In a small bowl, whisk together eggs, syrup, and vanilla. Set aside.
  3. In a medium bowl, mix together flour, sugar, baking soda, and salt. Add the sour cream to the dry ingredients and mix until just barely combined. Whisk in the egg mixture.
  4. Brush the griddle with butter (I paint circles where I plan to drop the batter).
  5. Drop batter by the tablespoon onto the griddle. Cook on the first side until lots of bubbles form on the surface. Flip to the other side and cook for another 45 seconds then remove to a platter. Repeat with the remaining batter.
  1. To keep the flavor and consistency, you can try using other smooth, light, non-gritty flours like rice or wheat (if you can tolerate gluten).
  2. These pancakes spread out when they hit the griddle. I find it easier to flip them when you use a small amount of batter.
  3. Freeze in a single layer; defrost in the toaster for a quick breakfast.
  4. Use organic ingredients whenever possible. I like Kerrygold butter and Celtic Sea Salt.
  5. Oat flour is high in protein and fiber with a great consistency. I like Gluten-Free Prairie Toasted Oat Flour because it’s made with non-GMO oats in Montana from a Celiac owned/operated family business.
  6. Coconut sugar is unrefined with naturally occurring nutrients like magnesium, potassium, zinc, iron, B vitamins and amino acids. Try it 1:1 as a replacement for white sugar.
  7. I prefer Grade B maple syrup because it’s produced later in the season and has a darker color, which means more minerals including manganese, riboflavin, zinc, magnesium, calcium, and potassium.
  8. I avoid dairy because of my reoccuring sinus infections and dust allergy; however, I can handle this small amount of dairy cooked.
  9. Topping idea: Sauté chopped apples (leave the skin on for extra fiber) before you start making the pancakes. Throw the apples in a pan with a pad of butter and some cinnamon or apple pie seasoning. Let them soften while you make the pancake batter.
  10. For a quick berry sauce, throw any combination of frozen strawberries, blueberries, blackberries, and/or raspberries into a small pot. Add about a tablespoon of maple syrup, teaspoon of fresh lemon juice, and a pad of butter. Mash the berries as they defrost. Simmer on low until your pancakes are ready.
Adapted from Edna Mae’s Sour Cream Pancakes
Under the Monkey Bars

Cómelo todo!*

*Translation :: Eat it all!
When I studied abroad in Madrid during college, my Señora Encarna would say, “Cómelo todo!” when she brought dinner to the table.  I sometimes say it to my monkeys at dinnertime with a smile, remembering that incredible experience.  You can expect to see “Cómelo todo!” at the end of my recipe posts as a tribute to the lovely lady who made sure I was well fed all those years ago in Spain.