These Pumpkin Banana Muffins are the perfect Fall treat! They’re soft, fluffy, moist, AIP, paleo, vegan and coconut free.
This post contains affiliate links.
These paleo pumpkin spice muffins are like a warm morning hug. The recipe was inspired by my Banana Spice Muffins which are a reader favorite, with a key difference – these Pumpkin Banana Muffins are coconut-free!
The pumpkin flavor in these muffins is subtle but nicely complimented by the maple syrup and spice mix of cinnamon, ginger and cloves and sure to be a family favorite this Fall. They’re great with breakfast or on the go, and I love making a batch of these to have throughout the week.
Here are the main ingredients in these Grain-free Pumpkin Banana Muffins
- cassava flour
- palm shortening – oil is not a substitute here, it will affect the texture
- ripe bananas
- maple syrup – these muffins are on the sweeter side, but the maple syrup is key for the texture and I wouldn’t recommend any substitutes
- pumpkin puree
- vanilla extract, cinnamon, ginger and cloves – the perfect AIP-approved spice combo
- apple cider vinegar
How to make these Vegan and Paleo Pumpkin Spice Banana Muffins
- First, combine the palm shortening, bananas, pumpkin puree, maple syrup and vanilla extract into a stand mixer, high powered blender or food processor and mix until smooth.
- Then, in a separate bowl, combine dry ingredients (flour, spices, salt, baking soda).
- Next, make a well in the centre of the dry ingredients and add the wet ingredients.
- Finally, fold in apple cider vinegar.
- Distribute batter across 8 lined muffin cups.
- Bake for 27-30 mins in a 375F oven.
FAQs for these Pumpkin Banana Muffins
Can I substitute any ingredients or alter amounts?
I don’t recommend any substitutions or alterations in this recipe. Palm shortening especially helps create that desirable cake-like texture in these gluten-free and egg-free pumpkin spice and banana muffins. Oil will not work as a substitute here.
How do I store these Grain-free Banana Pumpkin Spice Muffins?
Store these muffins in a sealed container either on the counter or in the fridge for 2-3 days. Reheat before serving. These also freeze well.
Should I use canned or fresh pumpkin puree?
I used canned pumpkin puree in this recipe for ease and convenience but it is way more cost effective to actually roast and puree your own pumpkin! If you purchase canned pumpkin puree, just ensure it’s pumpkin only with no added sugars. If you roast your own, I like the “sugar pumpkin” or “pie pumpkin” variety.
You might also like these AIP/paleo Fall treats:
- Pumpkin Spice Cake Donuts
- Sweet Potato ‘Chocolate’ Chunk Bars
- AIP Cinnamon Swirl Squares
- Banana Spice Muffins
- Pumpkin Scones
Looking for more grain-free, AIP/paleo muffin recipes? Try:
- Zucchini Carrot Muffins
- Sweet Potato, Bacon and Chive Muffins
- Meatloaf Muffins
- Cinnamon Streusel Muffins
Need more Pumpkin Spice in your life? You’ll love:
- Pumpkin Chocolate Chip Muffins
- Vegan Paleo Pumpkin Spice Pancakes
- AIP/Paleo Pumpkin Pie
- Pumpkin Cold Brew
- Halloween Pumpkin Spice Gummies
If you loved these grain-free Pumpkin Banana Muffins I would appreciate it if you would give it a rating and review. Be sure to snap a picture of the finished product and share it with me on Instagram by tagging @healmedelicious and using the hashtag #healmedelicious.
PrintPumpkin Banana Muffins (AIP, paleo, vegan)
- Total Time: 40 minutes
- Yield: 8 muffins 1x
Description
These Pumpkin Banana Muffins are the perfect Fall treat! They’re soft, fluffy moist, AIP, paleo, vegan and coconut free.
Ingredients
Pumpkin Banana Muffins
- 1/4 cup palm shortening
- 2 ripe medium sized bananas
- 1/2 cup pumpkin puree
- 1 tsp pure vanilla extract
- 1/4 cup maple syrup
- 1 cup cassava flour
- 1/4 tsp powdered ginger
- 1/4 tsp ground cloves
- 2 tsps cinnamon
- 1 tsp baking soda
- 1/2 tsp sea salt
- 1/2 TBSP apple cider vinegar
Instructions
- Preheat oven to 375F and line muffin pan with baking cups.
- In a large bowl, mix cassava flour, powdered ginger, cloves, cinnamon, baking soda and salt.
- To a food processor or high powered blender add shortening, bananas, pumpkin puree, vanilla and maple syrup and pulse/blend until smooth.
- Add blended mixture to bowl of dry ingredients and stir to combine. Mixture will be quite thick.
- Finally, stir in apple cider vinegar. Scoop batter into muffin cups.
- Bake for 27-30 minutes in the middle rack of your oven.
- As with all AIP baked goods that are egg free, allow to cool for a few minutes before removing from muffin pan, and then transfer to a cooling rack to cool further before eating.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Muffins
Karen
Omg these muffins!!! I truly forgot that I was eating AIP muffins when eating these! The flavor and texture is amazing and unlike any other aip baked good I’ve tried. My 2 year old daughter with a very limited diet due to food allergies gobbled these up which never happens!!! Thanks so much! Can’t wait to try all of your recipes now haha
Nicole Charles
Thanks for taking the time to leave a review, Karen. I’m so happy for your daughter!
Bri
I started my AIP journey about a week and a half ago. Having AIP approved treats has been a life saver for me. I tried making these last night. I made them exactly as written using Jeb foods cassava flour. When I took a muffin out to check the doneness, it needed a little more cooking in the middle. But the texture looked beautiful and I couldn’t wait to try them. I was only to be sorely disappointed when I went to check on them after another few mins to see that they had gotten much gummier and stranger in texture and looked/felt less cooked through. I let them cool completely and the texture improved minimally. Flavor was good. A little strong on the ginger—a little too spicy for my preference. I’m having similar issues with your other recipes as well.
Nicole Charles
So sorry that was your experience! I recommend Otto’s or Bob’s Red Mill cassava flour for my recipes, they are the best quality and definitely make a difference in the final product.
Donna
These are by my favorite muffins of the recipes I have tried. One time I had started and realized that I didn’t have any maple syrup. I did have honey and I said well we will see how this works. Well, I only use honey now and will not go back to the maple syrup. The honey gives them a richer flavor. These muffins have to sit and cool completely or they will be doughy. That was already stressed by the recipe developer. Love all your recipes that I have tried.
MEGAN R CUNNINGHAM
easy and delicious! I didn’t have shortening, so I used coconut oil. I also thought that the ACV taste is very strong, not sure if there is a better substitute for that or maybe ill just leave it out. putting some sunflower seed butter over it seems to mask that.
E
Hi! I’ve made these before and they’re delicious. I’m wondering if I could add a protein powder to it? Likely collagen. Do you think I would need to adjust anything in the recipe? I’d like to have these as a quick breakfast when I’m busy at work.
Nicole Charles
Go ahead, I don’t think any adjustments need to be made!
Sky Schreiber
I made these. The aroma, flavor, and appearance were great, the texture, not so much much. They were a little gummy. This is the first time I’ve used cassava flour. Are they supposed to be that way? Did I over mix them? Under mix? Did I bake them too long or not long enough? Could I have done something else wrong?
Heal Me Delicious Team
Hi there, curious to know what brand of cassava flour you used, or if you made any substitutions or changes to the amounts of ingredients? Any of those variations may affect the texture. Barring that, we highly recommend letting them cool completely so that they set. Letting your egg-free, grain-free baked goods set by fully cooling is really key to optimal texture.
Dawn
I made these without the maple syrup I used maybe a 1/2 teaspoon full of coconut sugar instead. I also substituted the palm shortening because I didn’t have, I used coconut oil (not oil oil but the solidified kind instead and Omgosh they came out Great!!! Thank you for this recipe. I would post a pic if I could figure out how.
Heal Me Delicious Team
We’re so glad you liked it! Thanks for your review.
Kate
These were my first successful AIP muffins! This is more of a general review to say thank you for all of your recipes. I have not had one fail yet and that is remarkable compared to other AIP recipes – not only have I not failed, your recipes are consistently delicious. I SO appreciate your time and talent and generosity, sharing delicious, healthy meals that I can reliably go to! You have been a huge part is making AIP workable for me. Thank you!!! PS when are you making a cookbook? I would buy it for myself and for gifts
April
Help! What am I doing wrong? I’m new to AIP and just learning. I’ve made these 3 times with different brands of cassava flour and they look beautiful in the oven but then collapse like quiche and turn into hockey pucks with the texture of silly putty. 😱 I measured all ingredients, made sure my oven was the correct temp with a thermometer, cooked throughly, only difference was subbing honey for maple syrup. Any ideas?
Nicole Charles
I would suggest sticking with the maple syrup rather than using honey since that’s the only deviation and others haven’t expressed this issue!
Lara
These are delicious! I used green bananas to keep it low fodmap and they are light and fluffy and still sweet. I coupled it with a dandelion homemade tigernut milk latte.
Thank you Nicole and Heal Me Delicious 😁
I can’t wait to try your other recipes.
Michelle
I just started AIP last week and these were a LIFESAVER!! Honestly, I probably would have quit day 2 if I didn’t have these. My husband is a professional chef and he even commented multiple times how good they were—which is a HUGE compliment—usually he just makes fun of the food I try to make (in a very sweet, loving way—I don’t want anyone thinking I have a jerk for a husband when it is really the exact opposite!) but he absolutely RAVED about these. So, so good!! Thank you a million times over!
Nicole Charles
I’m SO happy to hear that you and hubby enjoyed them, Michelle. THanks for taking the time to leave a review.
Lin
I made a half batch yesterday day and am making them again!
I just started AIP for Hashimoto’s on the first and I have tried a couple non savory breakfast items since starting but this was by far my favorite! I love that I can do a half recipe in my small chopper! I love that it just has the one flour too! I almost had the recipe memorized this second go around! THANK YOU! I know recipe testing is a huge effort as I used to do it myself.
Sarah
I love these!! My family is Swedish and they remind me of the soft gingerbread we would make at Christmas. I unexpectedly found a great AIP replacement recipe for a traditional dish! And with the least expected ingredients- pumpkin and banana. Thank you 🙂
MELISSA
Made these into mini muffins today (I got 24 mini muffins out of the recipe.) I absolutely love them. Thank you so much for this, and frankly all your recipes.
Hanna
Great recipe! I used ginger in place of all of the spices and olive oil instead of shortening. I also added craisins and sprinkled pumpkin seeds on top. They taste incredible. They did stick to the papers a bit but I’m unconcerned because of how great they taste. Thank you!
Nicole Charles
Thanks Hanna!
Alison Schilling
i accidently used coconut oil instead of butter && these turned out amazing, cannot wait to actually use the coconut butter & add some cinnamon apples to them!
Matt
The comments have convinced me to try these, except I don’t have any palm shortening and can’t get any except online and am still in sticker shock after my search. Is there an affordable substitute for this precious ingredient?
Nicole Charles
Hi Matt. Palm shortening is the only thing I’ve found to create the desired texture in these muffins. Not sure where you’re located? I get mine at naturamarket in Canada for ~$8, and recommend folks in the US purchase for $5-7 on thrive market or shopaip.com
Christina
The taste of these were delicious! However the tops of my muffins got baked but the center and bottoms were “doughy” and stuck to the cupcake liner.. I even tried to bake them a bit longer to see if that may help but it did not.. any idea what might have went wrong in my consistency!? You didn’t spray your paper cupcake liners did you? I wonder if I sprayed the pan and didn’t use liners next time what might happen..
Nicole Charles
Hi Christina, did you make any substitutions to the recipe or alter the amounts of maple syrup or anything? I know from recipe testing these muffins that changing the amount of maple syrup made a big difference in the texture. That’s the only thing that comes to mind!
Lulu Bloggerwannabe
I actually didn’t have palm shortening so I used frozen coconut oil instead. Also I subbed pumpkin puree with mashed butternut squash since that’s what I had at the moment. I used honey instead of maple syrup. With so many different things that I changed I still love this recipe and the outcome. Thank you so much Nicole. I can see myself making this again.
Taura
Thank you for this recipe! I’ve been trying an AIP weekend breakfast “treat” recipe every week and this one is by far the best I’ve had yet. The texture reminds me of a mochi muffin (which I miss greatly), so it’s a double win! I appreciate your Caribbean kitchen recipes so much. Its nice to have a different angle on things. Grateful you are in the community.
Nicole Charles
Thanks so much Taura. I appreciate it!
Tiffany
Thank you for this amazing recipe! I have been struggling with finding AIP treats/deserts I like but this is definitely one! I did have a question about texture, I have had this happen before when making bread-like recipes on AIP where I get random sandy/grainy bite, could that be from not mixing or conditioning long enough?
Thanks again!
Nicole Charles
Thanks Tiffany! Re: grainy bites this often occurs with tigernut flour that needs to be sifted before using. In general, sifting your flours should help with this before mixing.
Tiffany M Proa
Oh my gosh thank you so much, I will definitely try this next time!!
Sara
Made these today and not sure what I’m doing wrong because they were on the rubbery side. Flavour was so goo though 🙂
Sara
*good :). Could decrease the maple syrup a smidgen.
Nicole Charles
Hi Sara, ooh that’s odd. Did you let them cool completely before eating? I’ve found that these really need to set after cooking for the optimal texture. I’ve also found that this quantity of maple syrup really helps with the texture. I’ve made them without and it’s completely different!
Anajane
Hi, what could I replace palm shorting for? Will ghee work?
Nicole Charles
Hi Anajane, I haven’t tried ghee myself, but worry that the texture will be quite different.
Nancy
They are delicious. I also decreased maple syrup In half and found them sweet enough. Do you store extras in or out of the refrigerator?
Nicole Charles
Thanks Nancy! I store in the fridge and reheat before serving but you can definitely keep in a sealed container on the counter for a couple days.
Emily
Nicole, I just made these for the second time this week! This recipe is a keeper. Just discovered your site and look forward to exploring more. Thanks so much!
Nicole Charles
Thanks so much, Emily!
Kate K
My kids are loving these!
Shaundre
Have been following AIP for several months now and I loved these pumpkin muffins! Great recipe!
Jessica
These were so good! I ended up making 2 batches. One for the freezer and one for the weekend! Amazing texture and perfect amount of sweetness! Not to mention super quick and easy to make. Thank you!
Nicole Charles
Thanks Jessica, so glad you enjoyed!
Elizabeth
These are super yummy! I decided to replace the cassava with a 1/2 cup green banana flour and a 1/2 cup tigernut flour because I don’t always love cassava in baking. That seemed to work out fine. They are gingery and perfect for a fall treat!!
Ashley
Amazing, fluffy, moist and full of flavor! You’ve outdone yourself this time! Thanks for creating such a great treat. Yuuuum!!!
JS
Made these with my daughter who decided we should also add chocolate chips (carob for AIP) and they were so yummy. Thank you for another great recipe.
Sara
Anything I can use other than palm shortening? Can’t find it here.
Nicole Charles
Hey Sara, I haven’t tried any subs here so can’t say for sure!
Monica
i just made these and theyre DELICIOUS ! a bit on sweet side for me so I am going to try and make them without the maple and increase the banana and or pumpkin. But my family will love them and for a treat I do too. they’re definitely the best aip muffin i have tasted. I also liked not needing to do a gelatin egg!!!!