Paleo Pumpkin Banana Muffins

Moist, naturally sweet, and filled with cozy fall spices these Paleo Pumpkin Banana Muffins are a nourishing breakfast or snack option. Made with wholesome ingredients, they’re perfect for a quick morning bite or a portable treat for busy days.

Introduction

These muffins combine the natural sweetness of ripe bananas with the richness of pumpkin and the warmth of cinnamon and ginger. Fully Paleo-friendly, they’re packed with fiber, healthy fats, and nutrients, making them a guilt-free way to start your day or fuel an afternoon snack.

🌿 Mindful Morsel

Pumpkin and bananas provide potassium and fiber for steady energy. Cinnamon and ginger contribute powerful anti-inflammatory benefits, supporting digestion, circulation, and balanced blood sugar levels. Paired with nut butter’s heart-healthy fats, these muffins are a nutrient-dense, inflammation-friendly treat.

Recipe Information

  • Servings: 12 muffins

  • Prep Time: 10 min

  • Cook Time: 30–35 min

  • Total Time: 40–45 min

  • Calories per Serving: ~142

Ingredients

  • 1 cup pumpkin purée (unsweetened)

  • 1 cup nut butter (almond, cashew, or peanut; almond/cashew keep it Paleo)

  • ½ cup whole wheat flour or almond flour (for grain-free)

  • 2 ripe bananas, mashed

  • 2 large eggs

  • 4 Tbsp maple syrup (optional, to taste)

  • 4 Tbsp coconut flour or ½ cup almond flour (see note below)

  • 2 tsp vanilla extract

  • 2 tsp ground cinnamon (anti-inflammatory, supports blood sugar balance)

  • 1 tsp ground nutmeg

  • 1 tsp ground ginger (soothes digestion and reduces inflammation)

  • 1 tsp baking soda

  • 1 tsp sea salt

Instructions

  1. Preheat oven to 375°F (190°C). Line a standard 12-cup muffin tin with parchment liners or lightly grease.

  2. Mix wet ingredients: In a large bowl (or food processor), combine pumpkin, nut butter, bananas, eggs, maple syrup, and vanilla. Blend until smooth.

  3. Add dry ingredients: Stir in flours, baking soda, salt, and spices until just combined to avoid overmixing.

  4. Portion batter: Divide evenly among muffin cups, filling each about ¾ full.

  5. Bake: 30–35 minutes, or until a toothpick inserted in the center comes out mostly clean. If still soft, bake in 3–5-minute increments.

  6. Cool: Let muffins rest in the tin for 5 minutes, then transfer to a wire rack. They’ll firm as they cool.

Tips/Notes

  • Sprinkle pumpkin seeds on top before baking for crunch, extra minerals, and added zinc (immune support).

  • Store leftovers in the fridge for up to 5 days or freeze for up to 2 months.

  • For a less sweet version, reduce or omit the maple syrup, as the bananas provide plenty of natural sweetness.

Social Media Callout

Love these Paleo pumpkin banana muffins? Tag @mmmindfulmorsels on Instagram so I can see your creations and share the love!

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