Egg Free, Gluten Free, Chia Pumpkin Maple Muffins
My newest healthy kitchen creation

I spend a lot of time in the kitchen these days experimenting. My most recent quest was to create a bread type recipe that does not contain gluten, starches or sugars. That was a tall order.

I am not a baker so this was a HUGE challenge.

My method is to research multiple recipes, pull out the ingredients that work for me and then begin the creation process.

If you are use to eating breads using eggs, gluten and sugars, this recipe may not be for you. This special recipe is for those of us that are diet challenged due to food allergies or candida. That is not to say this is not delicious because it IS!

After years of trying, I finally have a winning recipe and I wanted to share it with you. I LOVE this muffin. It agrees with my system, it is healthy and it tastes AMAZING!

I must admit, when I discovered Lakanto Maple Syrup it was a game changer. I can use this syrup in any recipe that would benefit from a little sweetness without the sugars.

Lakanto products contain zero calories, is vegan, gluten free, kosher certified, has zero impact on blood sugar levels, and does not feed candida yeast in your body. I have used the maple syrup in pumpkin soup, celery soup, smoothies, and many other recipes. You can use the syrup in any recipe to make it more tasty. Lakanto Maple Syrup takes any recipe to the next level. There is simply no other product line that I know of that is super healthy and can sweeten foods without negative effects.

Egg Free, Gluten Free, Chia Pumpkin Maple Muffins


6 tbsp ground chia seeds
1 13 oz can pumpkin (I use organic)
4 tbsp Lakanto Maple Syrup
1 tsp vanilla (I use alcohol free)
1 teaspoon lemon juice
1/2 cup melted coconut oil
1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp nutmeg
1 tsp cinnamon
1 tsp pumpkin pie spice (optional)


  1. Preheat oven to 350 ̊ F.
  2. Spray muffin tin with oil (I use avocado).
  3. Grind the chia seeds in a coffee or spice grinder. Do not skip this step.
  4. Mix the ground chia seeds with pumpkin.
  5. Add coconut oil, Lakanto Maple Syrup, lemon juice, vanilla, baking soda, cinnamon, nutmeg, and optional pumpkin pie spice, mix well. Add coconut flour, mix well and let the mixture sit for 5 minutes.
  6. Distribute the batter evenly into muffin pan.
  7. Bake 40-50 minutes, until the batter is set. If using convection oven 40 minutes is perfect. Let the muffins cool completely before serving. Store in fridge.

Due to food challenges I do not consume normal breakfast foods that contain eggs, gluten and heavy amounts of sugar. I have been challenged to get very creative with my food choices. These muffins are excellent with any meal, but I have recently discovered they go particularly well with homemade chicken salad and apple. YES! That is my breakfast most days.

Now that I have perfected this recipe I am on to a new quest. As a child and young adult one of my favorite foods was Chicken Pot Pie. It was comfort food to me. These recipes typically contain gluten, sugars, preservatives and eggs as well as other ingredients that I prefer to avoid. My personal goals are to create healthy alternative recipes to my favorite foods. I recently found several recipes that do not use gluten, eggs or starches. Once I have perfected that recipe I will share.

P.S. I will be uploading a picture soon. Sorry, at the time of this writing I was eating my last muffin!

Warmest Regards,
Tanya M Beck