December 2016

Paleo Pumpkin Muffins or Dessert Bites

The creation of these Paleo Pumpkin Muffins or Dessert Bites ensure that I get to keep the title of being the most basic friend among my group.  If you’re not sure what exactly that means you can head on over to Urban Dictionary for the most hilarious/degrading meanings of the term, but we typically use it to describe a “typical” girl: yoga pants, UGG boots, and Starbucks coffee, which around the holidays is always a Pumpkin Spice Latte.  Basic girls love pumpkin around the holidays!  It’s all in good fun and I do my best to live up to my role (joking).

ANYWAYSSSSS, I do love pumpkin spice around the holiday, but most recipes and treats take the health out of eating pumpkin and make it a sugary dessert. Pumpkin is actually pretty good for your health and low calorie, so finding healthy versions to munch on during the holidays instead of the treats can be beneficial to your diet and your health.  This is a pretty easy recipe for anyone to follow, and these can be eaten as a dessert, or a breakfast muffin.

For this recipe you will need:

1 can pumpkin puree

2 bananas (the more ripe the better)

1/4 cup honey

1 egg

1 1/2 tsp pumpkin pie spice

Dash of sea salt

Preheat your oven to 350 F.

It is easiest to use a hand blender to mix the ingredients, but if you’d rather get a workout, feel free to use a wooden spoon.  Mash your bananas first, and then blend in the other ingredients.

Paleo Pumpkin


I used a small muffin pan to make pumpkin bites, but you can easily make bigger pumpkin muffins, or a pumpkin loaf from this recipe. Quick tip if you’re doing muffins, use liners!  I did not, and these are very moist, so hard to get out of the pan AND leave a mess behind that takes forever to clean. And yes, I greased the pan before hand, so that wasn’t the issue.



I’ve learned lately that not all ovens are created equal, and that even my oven does not bake things in the same pan equally, SO, bake for about 10 minutes, and then do the toothpick test.  If when poking through all the way to the bottom of the pan the toothpick comes out clean, you’re done!  If not, give them a few more minutes and repeat until they are done.  Mini muffins will cook the least amount of time, muffins longer, a loaf the longest.

Paleo PumpkinIf you are just looking to make Paleo Pumpkin muffins, you’re done!  This should make 24 bite size treats.  Your nutrition for one bite is:

Cal: 29

Fat: 0g

Carbs: 7g

Sugar: 5g

Protein: 0g

To spruce these up and make them more of a Paleo Pumpkin dessert, add some Paleo Whipped Cream! I had to experiment a bit to get the right consistency on this, but posted what finally worked for me.  With 1 Tbsp. Paleo Whipped Cream on top, your nutrition becomes:

Paleo Pumpkin

Cal: 51

Fat: 2g

Carbs: 8g

Sugar: 6g

Protein: 1g


Paleo Whipped Cream

This Paleo whipped cream is a great substitute for the real thing due to the texture being similar to real whipped cream.  Plus it’s pretty tasty!

I love whipped cream.  Love it.  On everything.  It’s a light, fluffy, sweet addition to any dessert, or I really like it on my coffee.  Buttttttt, it’s not made of the greatest ingredients.  So I decided to try to make Paleo whipped cream, because it’s all natural and has healthy fats.  To be honest, it’s harder to make than I thought, and I ROYALLY screwed it up the first time.  It seems easy because there are only a few ingredients, but definitely read through all the instructions or it is very likely you will end up with coconut cream soup.

Ingredients you’ll need:

1 can full fat coconut milk

1 Tablespoon Vanilla Extract (maybe more to taste)

1 Tablespoon coconut sugar (maybe more to taste)


Paleo Whipped Cream



Refrigerate your can of coconut milk overnight! This helps separate the liquid and the cream.  So when you take it out of the refrigerator, don’t shake it!



Paleo Whipped Cream

Open the can and use a spoon to spoon out the cream into a mixing bowl.  You’ll have some liquid left in the bottom of the can that won’t be used.

Using a hand blender or whisk, whip the cream with the vanilla extract and coconut sugar.  My coconut sugar is brown, so it did make the whipped cream have some spots.  If you absolutely want white whipped cream, use your cane sugar substitute of choice.

Taste the whipped cream, and add additional vanilla/sugar substitute to taste.  If you frequently eat more Paleo foods, the suggested amounts should be good, but those used to a more sweet taste may need to add a little more.

The nutrition on this is very approximate and will vary based on how much extra coconut sugar you use.

Serving size 2 Tbsp:

Cal: 44

Fat: 4g.

Carbs: 1g.

Sugar: 1g.

Protein: 1g.