Pumpkin Poppers made with Coconut Flour
Prep time
Cook time
Total time
These little pumpkin bites are moist and delicious with a hint of cinnamon.
Recipe type: Dessert
Cuisine: Gluten-free, Grain-free, Dairy-free
Serves: 18
  • ½ cup coconut flour, firmly packed (I used Tropical Traditions)
  • ½ teaspoon sea salt
  • 1 teaspoon ground cinnamon + ½ teaspoon cinnamon, divided use
  • ¼ teaspoon nutmeg
  • ½ teaspoon allspice
  • ¼ teaspoon ground cloves
  • ¼ teaspoon ground ginger (optional)
  • 3 large eggs
  • ½ cup cooked pumpkin and ½ cup carrots (canned pumpkin will work also)
  • ⅓ cup virgin coconut oil, melted + 1 Tablespoon coconut oil (or butter), divided use
  • ¼ cup raw honey + 1 Tablespoon honey, divided use
  • 1 teaspoon vanilla
  1. Be sure to get an exact ½ cup of coconut flour by using the back of a straight edged knife to level off the flour even with the top edge of the measuring cup. Measure all dry ingredients (coconut flour down to ginger) in a large mixing bowl. If you freeze your coconut flour (like I do with mine to keep it moist and fresh), you may sift after measuring to make sure there are no little hard clumps.
  2. Mix together.
  3. Place 3 eggs into your Magic Bullet, blender or food processor with the 1 cup of winter squash.
  4. Blend until completely smooth.
  5. Place melted coconut oil, honey and vanilla into a small bowl. Add the winter squash and eggs mixture into the bowl and whisk.
  6. Add wet ingredients to dry ingredients.
  7. Using a hand mixer, blend for 1-2 minutes until completely mixed. As the coconut flour absorbs the liquids the mixture will go from a very runny consistency to a thicker consistency.
  8. Allow the batter to sit for 5 minutes so that the coconut flour can absorb the liquids.
  9. Preheat oven to 325°F.
  10. Use coconut oil to grease a mini muffin tin.
  11. Lightly sprinkle coconut flour into the bottom of each muffin cup.
  12. Measure out two tablespoons of batter for each popper.
  13. The batter should be of the consistency where you can pick it up in your hands and form into a little ball.
  14. Drop into the muffin tins. I don't advise using cupcake papers for this recipe.
  15. Bake for 20 minutes.
  16. For the topping mix 1 tablespoon melted coconut oil with 1 tablespoon honey and ½ teaspoon ground cinnamon.
  17. When the poppers are done, as soon as you remove them from the oven using a ¼ teaspoon measuring spoon drizzle ¼ teaspoon of the topping mixture on each popper. The topping will melt into the popper and will also spill down and soak into the bottom.
You may use all pumpkin or winter squash - I used ½ carrots for more orange color since my pumpkin was not orange enough for my liking. These freeze well and are just as delicious once brought to room temperature (about 2 hours). Also, if you can have butter, consider using butter for the drizzled topping instead of coconut oil.
Recipe by GAPS Diet Journey at https://gapsdietjourney.com/2012/11/pumpkin-poppers-gluten-free-grain-free/