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Saturday, October 15, 2011

Recipe: Coconut Pumpkin Muffins

If it isn't obvious already, I'm in love with coconut! What's great about coconut? It's low in sugar and carbohydrates and in flour form it makes a great substitute for grain flours. Plus it is high in fiber. Oh, and did I mention it tastes great? It does. Coconut milk, flour, oil and flakes are taking over my pantry and so far I've enjoyed them all. I'll be having one of these for breakfast each morning, but they make a great evening treat or dessert for the holidays. Coconut flour is not explicitly listed as an "approved" Fast Track food. But it IS for Paleo and Primal diets, which FT is based on. In my opinion, it is simply an oversight on Jorge Cruise's part that it is not included. And note, I'm just having one a day.

These are incredibly moist, dense and not too sweet. Please adjust your Stevia amount depending on your taste for sweetness, I'm using less next time.

Coconut Pumpkin Muffins
1/2 Cup Coconut Flour
1 tsp Cinnamon
1 tsp Baking Powder
1 tsp Stevia
1/4 tsp Pumpkin Pie Seasoning (if you have it)
1/4 tsp All Spice
1/4 tsp Nutmeg
pinch of Salt
1/2 Cup Pumpkin Puree (NOT Pumpkin Pie filling!)
1/2 Cup Butter or Coconut Oil melted (I used the oil)
4 Eggs
3/4 Cup unsweetened almond milk (coconut, hemp, rice, etc work also)
1 tsp Vanilla extract

How To:
Mix all wet ingredients: eggs, milk, pumpkin, melted coconut oi/butter and vanilla together. Add all dry ingredients to sifter and sift into wet mixture, stirring as you go. Mix until lumps are gone. Let it set for a few minutes fully mixed so the coconut flour can absorb the moisture. Grease muffin pan and fill 3/4 full.  Mine made 6 large muffins. I use the silicon muffin pan (which I hate, worst purchase ever) and it takes much longer to cook. Mine took 25 minutes at 400 degrees to cook through, but keep an eye on them, with a better pan and smaller sized muffins they could be done sooner. To make them a little sweeter and special, try icing them or adding your favorite chopped nut (add nut before baking). This icing is heaven!

1/4 Cup Cream Cheese
1 Tbsp Unsweetened Coconut Flakes (optional)
1/2 tsp Stevia Sweetener (optional)
1 tsp Vanilla Extract
Finely chopped mint from my garden

Cream together and top each muffin with after they have cooled. If you made your muffins with very little of no sweetener, the icing could be a way to add that back in.

These are SO good, and I mean really good. I am having one of these a day on the Fast Track, because the carbs can add up. On the Belly Fat Cure it S/C Value of 1/1 with about 1 gram of sugar, 6 grams of carbs and 4 grams of fiber.

Next up I'm making Pizza Muffins with about the same recipe, minus any sweetness, plus a little sauce, cheese and pepperonis. Oh and Coconut Cheese Biscuits? How about Chocolate Coconut Zucchini Muffins and Chocolate Coconut Flake Balls? Please, stop me if I'm boring you. But that's what's baking up in my kitchen. That's right... I seriously think I can do the Fast Track much longer with these options.

Feel free to link back to my recipe and if you reprint it, it is common etiquette to ask first and to link to the original :) I got the idea for these muffins from Balanced Bites. Diane is a Nutritionist and Paleo enthusiast, whose recipes are too high in sugar for the Belly Fat Cure. But a few thoughtful changes and they are perfect! Girl Gone Primal is also an excellent source for grain-free ideas (with a few sugar tweaks).  They are both thoughtful, well written blogs that I find useful on the Fast Track especially. And a special thanks to Dawn and her Daily Chocolates for making me take a second look at Coconut Flour and reminding me that the 130s *might* just be possible me too.

Update: I finally made the with 1/2 of melted butter instead of coconut oil and found them to be not as good. I highly recommend picking up coconut oil. I'm on my 3rd jar. Also a few people have mentioned these aren't sweet enough. The recipe is not sweet, but as much stevia as YOU need. I recommend keeping the muffins stevia the same and make the icing sweeter or use a little more.


  1. Wow, Amber! Those muffins look fabulous! I can't wait to try them. The weird thing is that I have no food in my house and need to go grocery shopping, but I think I have everything to make this recipe!

  2. Thank you soooo much for sharing this recipe with us, I am so excited to try them!!!!! You are the best Amber, and I really appreciate you :) :) :)

  3. These are so good! I love your cake plate! Thanks for the shout out, too! I think coconut flour is the perfect addition to this low sugar/low carb lifestyle, it really does make this more of a lifestyle change to me than a short term effort.

    I can't wait to see your pizza recipe - I'm so intrigued I can barely stand it! And keep the recipes coming - I have less time to experiment now that school is in session, so this will in no way bore me! :)

    I had your pancakes this morning. YUM YUM! :)

  4. These sound delicious. You have the 1 tsp of Stevia listed twice. Is that intentional? I knew I should have bought that cream cheese at the store yesterday. Darn!

    Keep those recipes comin'.


  5. Kim - Thanks I fixed that! Just 1 tsp of Stevia in the muffin mix and 1 tsp in the icing. If you need more in the

    Dawn made the muffins and used 5 eggs. I prefer less, but you might consider this your dont turn out quite right. I love that they dont "eggie" at all.

  6. YAY! Can't wait to make them. The first part of the recipe is 1/2 cup coconut flour, right? I just see "1/2". Also, question: I've read that stevia doesn't taste good when it's baked and that xylitol works better. Is this a rumor/what do you think?

    -Susie (fitsandgiggles)

  7. Amber, these muffins look phenomenal! I am definitely trying these right away. I also checked out the blogs that you mentioned. The Paleo eating plan is very interesting. I'm still really liking the BFC but I think I will read more about what they have to say. Thanks!

  8. You go girl. Go for the 130s. You've convinced me to try those muffins. I'm doing a little no dairy/gluten experiment starting monday & those will fit right in perfectly minus the frosting. Enjoyed your post.

  9. Susie - Ive heard that too. Im using straight powders Stevia from Trader Joes for my cooking. I dont own the Xylitol, since sugar alcohols dont sit well with my stomach. I only use a little Stevia and have not had a bitterness problem.

  10. Hi Amber! I'm back from your neck of the woods, and all motivated to try these great muffins and do alittle fast tracking myself. I have only made the coconut bread, but I just love it. I need to branch out a little into other ways to bake with it. I admire all the recipe creativity! Excellent ideas!

  11. Great to hear Amber, it's hard for me to find xylitol around here anyway, so I'm gonna start out with the stevia powder. :)

  12. Just made them tonight and munching on are I type. VERY easy and yummy recipe. Thanks Amber

  13. OMG Amber they look so good and I love pumpkin this time of year. Thanks for sharing all your great food ideas and recipes it really helps people like me who dont cook all that much. Do you think the coconut flour would work in Jorge brownie recipe instead of the white flour?

  14. Ok ~ I just made these ~ pretty darn good!! But ...... I feel like I just had a big cheat !! ha ha ha Gotta get over that! I used 1/4 cup butter and 1/4 cup coconut oil ..... and the bottom of the tins were pretty greasy so I'm not sure if I should use a bit less next time ?? Also ...... I added a heaping Tablespoon of chia seeds ...... Yummo !!! thanks again Amber !!!
    gina wing

  15. Question, is the 1/2 c butter supposed to be in the batter or pans? No mention of it in the instructions, but it is in the ingredients.

  16. Apparently I suck at recipes! They should be mixed with the other liquid ingredients first (eggs, milks, etc) Ill up this and THANK YOU for pointing that out!

  17. I tried to get the recipe for the pancakes and the internet gave me a page could not be found error. Would someone please share?
    Vonneb arlington texas

  18. If anyone has used xylitol, can you tell me how much to put in and if any other changes are needed because of the volume difference?

  19. I made these smaller, with butter. I also used liquid stevia. They weren't that good. Too dense and moist. They were kind of like hockey pucks!! I guess I should try the coconut oil.

  20. Ok I made them with butter and they're not great but they're pretty good. The icing needs some sweetness to it but I liked them and for the s/c I'll take that for breakfast...

  21. I just made these in a 9x9 pan - I added fresh orange zest and chopped pecans - baked at 400 for 30 minutes and they were perfect. The stevia has an off taste that doesn't thrill me, so I think I'm going to experiment with some others (I have erithrytol and steviva). Same w/frosting - stevia bothered me. But besides that, I love this! Thanks for experimenting and passing it on to us :)

  22. I forgot to add...with all of the grain-free eating this month following FT, it's made me wonder if you've heard about or read Wheat Belly by William Davis, MD? It has been an awakening to read all that he's researched about what wheat can do to your weight, appetite, organs, etc. I've lost close to 80lbs doing a variation of BFC w/less carbs over time. This book seemed to be the next step in the puzzle and I thought you, and everyone, might find it interesting too :)

  23. I just made these and found they aren't sweet enough for me. Used cream cheese frosting with sugar free maple syrup to sweeten and that helped.
    Will definately make again and figure out how to increase sweetness. I also added chopped walnuts. They are a great quick breakfast on the go.

  24. What did I do wrong??? I was so excited to try these. I just made them using Truvia and they were very moist but didn't have a good flavor at all. The frosting had the same strange flavor. And they were not sweet at all or very pumpkiny??? Would the Truvia do that??? or am I just too picky?

  25. Hi Amber, I made these muffins this morning. I used a regular muffin pan and got 10 filling 3/4 full. I used a heaping tablespoon of xylitol and found them not sweet at all (they needed a little Nature's Hollow to help them out). I do like them a lot - nice change from the "skinny muffin". I followed your recipe exactly but mine turned out very "wet". I even cooked them longer and they got dark brown but were still wet. Any ideas? How long do you let it sit so the coconut flour absorbs the liquid (I let it sit about 5 minutes)? Maybe I should add more flour next time? I'm not sure ... they didn't come out of the pan very nicely as the wet bottoms got stuck. Thanks for any direction you can give because I definitely want to keep these in my rotation. Thanks Amber!

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  27. I just tried your recipe and it's delicious! I made the cream cheese icing but used lemon extract instead of vanilla and topped with a few walnuts.

    I wanted a treat without falling back on something loaded with sugar. This was perfect!

    Thanks for sharing your recipes!

  28. What would the S/C on these be without the frosting?

  29. Thanks so much! Just what I was looking for!

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