CrossFit Tri-County


Friday, November 2 – Pumpkin Bites


1 15-ounce can organic pumpkin puree
1/2 cup unsweetened apple sauce
1/4 cup coconut oil
6 large pastured eggs, room temperature*
1 Tbsp vanilla extract
2 Tbsp raw honey or maple syrup

1/2 cup coconut flour
1 1/2 tsp ground cinnamon
1 tsp ground nutmeg
1/2 tsp cloves
1/4 tsp ginger
1/4 tsp sea salt
1/2 tsp baking powder

*To quickly bring eggs to room temperature, set them in a bowl of very warm tap water for about 5 minutes.

Makes 48 mini muffins or bite-sized treats, with enough leftover for 2 full-sized muffins.


  1. Preheat oven to 350 degrees F.
  2. Combine wet ingredients in a food processor and process until smooth, or combine in a large mixing bowl and use a hand mixer or whisk to combine.
  3. Sift dry ingredients together in a medium bowl. Pour into wet ingredients and mix until well combined.
  4. Scoop mixture into bite pan or mini muffin tins lightly greased with coconut oil.
  5. Bake for 20 minutes or until a toothpick inserted in the center comes out clean.
  6. Remove from oven and let cool completely in bite pan. If you are not using a silicone pan, let cool for 5 minutes then remove from pan and cool completely on a cooling rack.

Have your say