Skip to Content

Paleo Pumpkin English Muffins

These 2 minute microwave paleo pumpkin english muffins are an easy, grain, gluten and dairy-free option for breakfast. Perfect when toasted!

These 2 minute microwave paleo pumpkin english muffins are an easy, grain, gluten and dairy-free option for breakfast. Perfect when toasted!

A couple of years ago I went through a paleo phase and when you take away my bread-like carbs for breakfast I either a. get incredibly bitchy or b. persevere and find a way around it.

Option “a” lasted for about 2 weeks before option “b” kicked in with this paleo english muffins recipe.

I literally lived off those things for months on end.

I was going to Trader Joe’s solely to stock up on their awesome cashew flour (it’s my favorite for paleo baking, even better than almond flour I think) so much that my phone started to think it was “work” and would tell me the estimated time to 113 Mill Plain Rd. Danbury, CT (Trader Joe’s address) every time I got in it.

I fell out of love with paleo a few months later but we remained friends.

Enough so that I decided a fall twist to the 2 minute paleo english muffins was in order this year.

These paleo pumpkin english muffins are a great way to use up that leftover pumpkin in the can that always seems to be hanging around after you’ve baked.

With 2 tablespoons in this recipe, you can use up that leftover 1/2 cup or so pretty quickly. #operationsavethepumpkin

Got a little more pumpkin leftover? Try these gluten-free vegan pumpkin muffins or make some gluten-free and vegan pumpkin biscotti.

Paleo pumpkin english muffins are ready in just 2 minutes in the microwave, the perfect fall breakfast!

Delicious topping possibilities are pretty much endless.

Apple butter is a recent favorite and goes so well with the pumpkin flavor in these english muffins (of course that kind of makes it un-paleo but, whatever).

Cream cheese is another baller option especially if you jazzed it up with some cinnamon and honey…mmm. Again, not paleo but primal at least!

Hey, you do you on the toppings, nut butter is always a solid choice and fits all paleo diet constraints. My choice would easily be cashew butter.

These pumpkin english muffins are paleo, gluten, grain and diary-free and a great start to your morning!

The toasting part is critical with these paleo pumpkin english muffins, don’t skip it.

It’s definitely edible straight out of the microwave but toasting it is what gives that perfect crunchy bite and crispy edges just like a real english muffin.

Like I showed in the original paleo english muffin post, adding raisins is also a great option. Pumpkin and raisins would go really nicely together. Of course, now that I’m thinking about add-ins, a few mini chocolate chips wouldn’t be the worst idea in the world either.

Start your day with one of these paleo pumpkin english muffins, ready in just 2 minutes in the microwave. A great fall twist on a classic!

Love this Paleo Pumpkin English Muffins recipe?

We all know that combination is a definite winner (this pumpkin banana chocolate chip bread and these pumpkin chocolate chip bars prove it!) and any day you can eat chocolate for breakfast has got to be a good one!

Paleo Pumpkin English Muffins

These 2 minute microwave paleo pumpkin english muffins are an easy, grain, gluten and dairy-free option for breakfast. Perfect when toasted!
No ratings yet
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 1 serving


  • 1/4 cup cashew flour or blanched almond flour
  • 1 tablespoon coconut flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon pumpkin pie spice or a combination of cinnamon, ginger and nutmeg
  • pinch kosher salt
  • 1 egg
  • 2 tablespoons pumpkin puree
  • 2 tablespoons unsweetened almond milk or other nut milk


  • Combine the flours, baking soda, spices and salt in a small bowl.
  • Add the egg, pumpkin and milk and stir until well combined.
  • Grease a small ramekin with baking spray.
  • Transfer batter into the ramekin, smooth the top and microwave for about 2 minutes (timing will vary by microwave) until puffed up and center is set.
  • Remove from the ramekin, slice in half and toast.


Nutrition Facts

Serving: 1SERVING | Calories: 912kcal | Carbohydrates: 32g | Protein: 36g | Fat: 78g | Saturated Fat: 7g | Polyunsaturated Fat: 67g | Cholesterol: 186mg | Sodium: 1154mg | Fiber: 16g | Sugar: 8g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.

Cuisine American
Course Breakfast
Keyword gluten-free, microwave pumpkin english muffin, paleo pumpkin english muffins, pumpkin english muffins, vegetarian

Gina Matsoukas is the writer, founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients as much as possible. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

Recipe Rating

Susan Sherman Cell

Saturday 5th of October 2019

I prefer not to microwave so if I was to bake it instead what would you suggest for time and temp?

Running to the Kitchen

Monday 7th of October 2019

350 until it's baked through in the middle.


Saturday 3rd of November 2018

Thanks for sharing this recipe again! It’s so versatile, I’ve put sweet potato in mine with the pumpkin spices and my friends couldn’t get over how delicious it was. Yumm!


Sunday 6th of May 2018

LOVE this recipe! I've made it 2 days in a row now. Especially love that it's so quick!

Sophia Natural Health Center

Sunday 8th of October 2017

Great post! Thanks

Sabrina Zaragoza

Saturday 5th of November 2016

It is a recipe with pumkin and It takes only 2 minutes to cook. Awesome!!! I will try it. Thank you so much for sharing the recipe!!!!