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When you think of muffins, does a savory version cross your mind?
Probably not, right?
We typically associate muffins with bananas and nuts and chocolate chips… and loads of sugar to boot.
Now that it’s also pumpkin season, we’ve been bombarded with endless pumpkin recipes for the last 2 months — most of which will probably send your blood sugar levels skyrocketing by just looking at the ingredient list.
I’ve found an alternative — a healthy, savory muffin recipe WITH pumpkin and WITHOUT the sugar.
This savory muffin is a great way to get the muffin-high without the sugar-high. You can sneak a few vegetables in, and children (or picky adults) probably won’t even know since, well, it’s in a muffin!
These savory muffins are made with WFN’s organic coconut flour — an excellent high-fiber, low-carb, grain-free and gluten-free flour.
The added crunch of the pumpkin and sunflower seeds also provides a boost of nutrition. Boost nutrition even further by soaking the seeds for 12 hours prior to baking. (Here’s why and how to soak nuts and seeds.)
To Soak Pumpkin & Sunflower Seeds
If you plan to use WFN’s Just Raw pumpkin seeds and Just Raw sunflower seeds, you’ll want to make your savory muffins extra digestible and nutritious by giving them a good soak first.
- In a glass jar, stir 1/2 teaspoon of sea salt into 1 cup of water.
- Add 1/2 cup of mixed seeds.
- Cover the jar with a paper towel or tea towel.
- Allow to soak for 12 hours.
- Strain and rinse with fresh water.
- Now they are ready to use in this savory muffin recipe!
You can skip the soaking step by using WFN’s already soaked and dehydrated pumpkin and sunflower seeds, too!
Do you have any good savory muffin recipes? Have you ever made coconut flour muffins before?
Print RecipeSavory Coconut Flour Muffins
These savory muffins are made with coconut flour -- an excellent high-fiber, low-carb, grain-free and gluten-free flour. The added crunch of the pumpkin and sunflower seeds also provides a boost of nutrition.
Preheat the oven to 350°F.
Make your own pumpkin puree by simply steaming the pumpkin until well cooked, and using a blender or hand blender to puree. No extra water is needed to help puree as pumpkin contains high water content already.
Shred the zucchini, then pat it dry with a paper towel to remove all excess water.
In a mixing bowl combine the dry ingredients of coconut flour, pumpkin & sunflower seeds, fresh sage, chives, rosemary, baking soda, salt, and garlic powder.
In a seperate bowl, combine the eggs, butter or oil, zucchini and pumpkin puree.
Slowly fold the wet ingredients into the dry ingredients until a batter forms.
Line your muffin tins or grease with butter or oil.
Fill each muffin cup 2/3 full of batter.
Bake for around 20 minutes or until lightly brown.
- I've tried this recipe using a variation of oils, including butter, ghee, olive oil, and coconut oil. My favorite variation has been with the nuttiness the ghee provides.
- If you can't bear the thought of an unsweetened muffin, you can add 2 tablespoons of honey which pairs really well if you're using coconut oil in the recipe.
- These muffins can be reheated and served with melted butter and eggs, or simply stored in the fridge and taken on the road as a snack. They also freeze well.