Pumpkin Muffins (AIP, Paleo, Gluten-Free)

These mini pumpkin muffins fit into many specialty diets since they are AIP compliant, Paleo, vegan, gluten-free, and egg-free. If you're looking for a healthy, easy-to-make fall treat that works with the Autoimmune Protocol (AIP) diet or other specific dietary lifestyles, give these mini pumpkin muffins a try. I like to make these muffins throughout the year, but this AIP Carrot Cake Muffin recipe is one of the best AIP muffin recipes to make during the springtime!

As soon as the first crisp fall day arrives, I’m ready to bake pumpkin muffins. I used to make a classic pumpkin chocolate chip muffin recipe, but after starting the AIP diet for health reasons, I needed to find a recipe that was both AIP and paleo-friendly. Now, I make this AIP-compliant pumpkin muffin recipe, which only uses AIP-approved ingredients. This also makes the recipe gluten-free and egg-free.

The mini pumpkin muffins are slightly dense and chewy. I find the texture addictive, though it's different from a typical cake-like muffin. These muffins don’t crumble and have a moist, sturdy form.

Thankfully, this AIP pumpkin muffin recipe suits many specialized diets, including AIP, Paleo, vegan, egg-free, and gluten-free!

The pumpkin flavor is subtle, but the addition of cinnamon enhances the nostalgic fall flavor pairing.

The gluten-free flours used in this recipe make these mini pumpkin muffins naturally gluten-free. The recipe is also grain-free, as it doesn’t include oats or oat flour.

Coconut sugar gives these pumpkin muffins a slightly sweet flavor, similar to traditional pumpkin muffin recipes, but it’s a completely AIP-compliant sweetener. It’s also considered Paleo-friendly, as coconut sugar is an unrefined natural sweetener.

These AIP-compliant mini pumpkin muffins make for an easy on-the-go breakfast or snack. I love to freeze a batch to have on hand when I need a quick snack.

Ingredients for AIP/Paleo Pumpkin Muffins

Always double-check the ingredients on food packaging, as you may find hidden additives like sugar. Most of these ingredients are easy to find at a regular grocery store. The gluten-free flours and coconut sugar may be harder to locate, but your local health food store should have them, or they can be ordered online. If you’re already following an AIP diet, you likely have your pantry stocked with nut-free, gluten-free flours like cassava flour and arrowroot flour.

• Unsweetened applesauce: Ensure it has no added sugar or other ingredients.
• Unflavored gelatin: This acts as a gelling agent and also provides health benefits from animal collagen.
• Pumpkin puree: I use canned pumpkin—make sure it’s 100% pure pumpkin with no added ingredients.
• Olive oil or avocado oil: These healthy fats are key ingredients in this recipe.
• Cassava flour: A gluten-free flour made from the cassava (yuca) plant.
• Coconut sugar: An unrefined natural sweetener used in AIP and Paleo baking.
• Arrowroot flour: Another gluten-free flour that adds lightness to the muffins.
• Baking soda: Helps the muffins rise.
• Cinnamon: Provides the quintessential fall flavor.

How to Make Gluten-Free Mini Pumpkin Muffins

1. In a saucepan, combine the water and applesauce. Sprinkle the gelatin over the top and let it bloom for about five minutes.
2. Heat the mixture over low heat until the gelatin dissolves.
3. Mix the gelatin mixture with the pumpkin puree and olive oil (or avocado oil).
4. In a separate bowl, whisk together the flours, coconut sugar, baking soda, and cinnamon.
5. Combine the wet and dry ingredients.
6. Drop the batter into a mini muffin pan and bake for 15 to 20 minutes at 350°F.

Helpful Information

The mini pumpkin muffins will be slightly darker than the classic pumpkin muffin color. This is normal for this recipe.

To store extras, place the muffins in a plastic storage bag and freeze them. When you’re ready to enjoy, microwave the muffins for about 30 seconds.

📖 Recipe

Other AIP Recipes You'll Love

• Carrot Cake Muffins (AIP, Gluten-Free, Paleo)
• AIP Smoothie with Strawberries & Bananas
• AIP Energy Balls
• Dairy-Free Molasses Milk (AIP, Paleo)