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Grain-Free Pumpkin Muffin Top Recipe

grain free pumpkin muffin top recipe weight loss vitamin iron magnesium

It’s harvest time and one of my favorite treats is anything pumpkin. The pumpkin gets 5 stars for weight loss and optimum health. This radiant gord is low in saturated fat, and very low in cholesterol and sodium. Its attributes make it a good source of vitamin E (Alpha Tocopherol), thiamin, niacin, vitamin B6, folate, iron (8% of the RDA), magnesium and phosphorus. The pumpkin also has vitamin A (a whopping 245% of the RDA), vitamin C (19% of the RDA), easily absorbable calcium (4% of the RDA), riboflavin, potassium, copper and manganese. Pumpkin is also a good source of dietary fiber one cup cooked and mashed has 3 grams fiber, 2 grams protein and only 2 grams naturally occurring sugar. Oh and did I mention that pumpkins are a powerhouse of antioxidants including, but not limited to beta-carotene. 

This muffin top recipe is one more way to enjoy the amazing pumpkin. Tasty, moist and delicious, enjoy hot out of the oven yet equally good if they can rest overnight in the refrigerator. Like my Blueberry Muffin Top recipe, it has eggs, and a small amount of real maple syrup. The total sugar count per muffin top depends on how big you make them. For 15 tops it will be about 9 grams total sugar per serving, for 12 larger muffins around 11 grams per serving. Keep in mind in addition to the natural sugar you are also getting tons of fiber, protein, good fat, omegas 3, 6 and 9, the real nutrition your body craves. Since I believe fat doesn’t make you fat — sugar does, I don’t count calories, but rather nutrition. When our body gets what it needs to function optimally it will not crave empty calories which are what pack on the pounds and tear down body systems. 
Compared to a traditional commercially prepared 4 ounce muffin which has around 27 grams sugar, wheat gluten, hydrogenated oils, little or no fiber, not to mention GMO and other lab created ingredients — by comparison these treats are looking pretty darn good. When food is extremely dense and filling, it will stop craving in its tracks. I am going to start by giving you the basic all-purpose grain-free flour mix. This mix can be used for many other grain-free recipes. The muffin top recipe will follow. 

  • 6 cups finely ground almond meal
  • 1-1/2 cups golden flax meal
  • 1/2 cup coconut flour
  • 1 tablespoon aluminum-free baking soda (not baking powder)
  • 1 tablespoon vitamin C crystals

Mix and keep in an air tight glass container in the refrigerator. This recipe makes enough for 8 cups flour. When kept in the refrigerator or frozen, the mix can last for quite a while. With this mix waiting in the fridge you’re only 30 minutes away from about anything tasty your imagination can create. 
Some nutrition facts about the ingredients:
Almond Meal — One cup of almond meal contains: 12 grams dietary fiber; 20 grams protein; 25% RDA absorbable calcium; 20% RDA iron. Almond meal is very low in Cholesterol and Sodium. In addition it is also a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E.
Flaxseeds — In addition to high amounts of omega-3, flaxseeds also contain omega-6 and omega-9 fatty acids, potassium, lecithin, B vitamins, fiber, protein, magnesium, and zinc.  Flaxseeds provide almost 50% more omega-3 fatty acids than a typical fish oil supplement. Because of its high vitamin, mineral, and fatty acid content, flaxseed can be considered a super food. Since omega-3’s are considered an anti-inflammatory, and inflammation is the main cause of most health problems today,  including flaxseeds in your daily diet may go a long way in reducing inflammation in organs and joints. 
Coconut flour — One half cup contains: 38 grams fiber; 18 grams protein. Coconuts contain an important saturated fatty acid, lauric acid. Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.
Baking Soda and Vitamin C Crystals — Baking soda is very alkaline and vitamin C is very acid, when you mix the two together you get a baking powder that is non-toxic and safe for most individuals. Because they are dry ingredients, they will not activate until you add liquid. 
Preheat oven 350°, oil cookie sheet or you may line the cookie sheet with oiled parchment paper or a muffin top baking pan.  Recipe makes 12 large or 15 average sized muffin tops. 

  • 4 cups flour mix (see above)
  • Zest from one organic lemon, reserve lemon for another use.
  • 1/4 cup chia seeds
  • 1 teaspoon non-irradiated ground cinnamon
  • 1/2 teaspoon sea salt
  • 1/2  cup organic raisins
  • 1/2 cup chopped walnuts

Mix above ingredients together in a large bowl and set aside. 

  • 1-15 ounce can organic pumpkin puree, or 2 cups fresh. 
  • 4 pasture raised eggs
  • 1/4 cup almond oil
  • 1/3 cup real maple syrup
  • 1 teaspoon dry or liquid stevia

Combine all liquid ingredients in a bowl and whisk until frothy. 
Incorporate the mixed liquid ingredients into the bowl with the mixed dry ingredients. Using a spoon gently stir until evenly moist. The batter will be thick and dense. Using two large spoons scoop approximately 1/2 cup (for 15) with one spoon and scrape onto cookie sheet with the other. If making 12, scoop a more generous 1/2 cup. The muffin tops will not change shape. Whatever the shape raw is how they will look when baked (only golden brown and fragrant).
Bake in your preheated oven for 18 minutes or until toothpick comes out dry. Tops should be lightly brown, don’t overbake.