Pumpkin Muffins
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These fluffy AIP Pumpkin Muffins are a perfect paleo, vegan, and gluten-free fall treat. Anyone can whip up this simple, straightforward recipe, any everyone will enjoy them– food intolerances or not!
TigerNuts
Tigernuts are a big part of this recipe, so if you’re just getting started on the AIP and you haven’t heard of TigerNuts, let me fill you in.
TigerNut flour is one of the first ingredients I decided to try when I started my personal AIP journey, and I have to say they’re probably one of my favorite AIP dietary discoveries. You’ll find lots of recipes posted in my AIP Recipe Collection Facebook Group that call for tigernuts or tigernut flour, and I think the flour makes some of the best AIP cookies – especially when it comes to taste, texture and crunch!
Before we go any further, you should know that they’re not nuts at all, they’re actually tubers, so they’re 100% AIP elimination stage compliant! Woohoo! (You can learn more about them in my post about unfamiliar foods you’ll run into on your AIP journey, and on my affiliate’s website – TigerNuts USA)
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Coconut Free
If you’re sensitive to coconut, you’ll want to pay careful attention to TigerNuts as they can often come to the rescue – TigerNut butter, oil, milk, flour, flakes and more – so be sure to check them out! You can find lots of TigerNus products in our affiliate shop, TigerNuts USA (click here).
Looking for more Coconut Free AIP Recipes? Join us in the AIP Recipe Collection Facebook Group – there are oodles of recipes in our easily searchable group!

Pumpkin Muffins
♥ RECIPE & IMAGES BY: Andrea - Formerly "Hurried Health Nut" ♥
Ingredients
- 2/3 cup - cassava flour*
- 1 cup - tigernut flour*
- 1 1/4 tsp - baking soda
- 1/2 tsp - cream of tartar
- 3/4 tsp - sea salt
- 2 tsp - ground cinnamon
- 1/2 tsp - ground cloves
- 1/2 tsp - ground ginger
- 15 oz can - pureed pumpkin (NOT pie filling)
- 1/2 cup - avocado or extra virgin olive oil
- 1/2 cup - maple syrup
- optional: 1/4 cup - chopped pecans, for topping (omit for AIP and nut-free or try sliced Tigernuts instead!)
Instructions
- Preheat oven to 350ºF and line a muffin pan with paper muffin liners, or grease liberally
- Add all dry ingredients to a medium mixing bowl
- To measure the flours, be sure to use the “spoon and level method” to prevent heavy, dense muffins
- Whisk to combine and break up any clumps
- Add wet ingredients to the same bowl and mix well with a silicone spatula
- Divide batter evenly among your muffin pan
- Optionally, top with chopped pecans
- Place the muffins in your preheated oven and bake for 35-40 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out mostly clean (the muffins are very moist, so it won’t come out completely clean).
- Let cool for at least 15 minutes to allow them to set
- Save in an airtight container on the counter for up to 3 days, in the fridge for up to 5days, or in the freezer for up to 3 months
- To reheat, zap in the microwave for about30 seconds, or until desired temperature. You can also enjoy them at room temperature
Notes
* For dense AIP flours, like cassava and tigernut, measure by scooping with a spoon into your measuring cup and then level it off . If you just stick your measuring cup directly into the bag and scoop, the flour gets packed down too much and makes fora dense or dry end product.
STORAGE: Store in an airtight container on the counter for up to 5 days, or in the freezer for a few months.