Paleo Pumpkin Banana Muffins

Moist, naturally sweet, and filled with warm fall spices — these Paleo-friendly muffins are a cozy, nourishing bite for breakfast or a snack. Bananas and pumpkin bring natural sweetness and fiber, while nut butter adds healthy fats and protein to keep you satisfied.

🌿 Mindful Morsel: Pumpkin and bananas provide potassium and fiber for steady energy, while cinnamon and ginger bring anti-inflammatory benefits that support digestion and circulation.

Recipe Notes

  • Nut Butter: Almond or cashew butter keep these fully Paleo and add heart-healthy fats. Peanut butter works too, though it isn’t strictly Paleo.

  • Flour Options: While this recipe focus on Whole Wheat Flour, coconut flour is grain-free and rich in fiber option that can be utilized. If you prefer, swap with almond flour (about ½ cup, since it’s less absorbent).

  • Sweetener: Ripe bananas make these muffins naturally sweet. Maple syrup adds minerals and depth — you can reduce or omit depending on taste.

Ingredients

(Makes 12 standard muffins | 142 calories each)

  • 1 cup pumpkin purée (unsweetened)

  • 1 cup nut butter (almond, cashew, or peanut)

  • 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 above)

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

  3. Add flours, baking soda, salt, and spices. Stir until just combined — don’t overmix.

  4. Divide batter evenly among muffin cups (about ¾ full each).

  5. Bake for 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. Let muffins cool in the tin for 5 minutes, then transfer to a wire rack. They’ll firm up as they cool.

Tips

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

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