A Paleo-friendly savory muffin that can be served with casseroles, soups, stews, or just eaten by itself


I’m getting right into the swing of cooking hearty meals for winter this year, even though it’s still t-shirt worthy weather at the moment.  I know the snow is coming, so I’m wanting to find a whole pile of recipes that I can bring out when needed.  And I’ve been looking for a savory muffin, to have with all the soups, stews and casseroles that I’m planning on making this winter.  This one caught my eye, from Paleo Running Momma (website here), where there are no grains, no sugars but full of taste.

I made these for the first time to go with my Irish stew, and loved them.  Henry actually said he liked the muffins better than the stew.  Abby, well, she saw that they were relatively dense and decided she didn’t even want to try them.  I like them either with a little dairy-free margarine, or when I’m wanting to avoid processed stuff (i.e. all the time now), I spread some mashed up avocado on them.  Maybe I’m strange?  Or maybe it’s just an awesome combination that you should try yourself.

But getting back to the recipe – the original one was for sweet potato puree.  Now, I love my sweet potatoes, but I couldn’t be bothered cooking them up and then pureeing them.  Not when I had tins upon tins of pumpkin in the pantry for all my Thanksgiving recipe ideas.  And I thought it would work relatively similar … but with a slightly different taste.  So I tried it and I loved it (see the paragraph above).  If you want to find the original recipe from Michele at Paleo Running Momma, click here.  I don’t mind whatever version you try – just try it!

Savory pumpkin muffins
Yields 10
Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
189 calories
15 g
74 g
13 g
4 g
6 g
63 g
214 g
1 g
0 g
7 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 189
Calories from Fat 112
% Daily Value *
Total Fat 13g
Saturated Fat 6g
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 74mg
Sodium 214mg
Total Carbohydrates 15g
Dietary Fiber 0g
Sugars 1g
Protein 4g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. ½ cup pumpkin puree (either from a tin or made from scratch)
  2. 4 eggs
  3. ¼ cup coconut oil, melted and cooled
  4. 1 Tbsp raw apple cider vinegar
  5. 1 cup + 5 Tbsp blanched almond flour
  6. 3 Tbsp coconut flour
  7. ¼ cup tapioca starch
  8. 1 tsp baking soda
  9. ½ tsp onion powder
  10. ¼ tsp garlic salt
  11. 2 tsp finely chopped fresh rosemary
  12. 2 tsp finely chopped fresh thyme
  13. 1 tsp finely chopped fresh sage
  14. 2 tsp finely chopped fresh parsley
  1. Preheat oven to 350F and prepare a muffin tin with liners or non-stick spray.
  2. Whisk together eggs, pumpkin, coconut oil and vinegar until fully combined.
  3. In a separate bowl combine the almond flour, coconut flour, tapioca flour, baking soda and all the seasonings. Stir gently to mix.
  4. Slowly add the dry ingredients into the mix without overmixing, until a thick batter forms.
  5. Scoop into the prepared muffin tins and bake for 20 minutes.
  6. Serve either warm or cold.
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