butternut-squash-muffins-cassava

Butternut Squash Muffins {Paleo}

Megan Breakfast, Treats, Whole Food Recipes 34 Comments

Don’t you love big muffins: plump, tall, moist and splitting at their seams? Break off a chunk, both crusty and tender. Muffins are my favorite baked good.

After almost five years on the GAPS Diet, our family is phasing off. There have been times in that five years that I didn’t expect ever to be able to say that. But it’s happening; and it’s going well.

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What foods to introduce first? Well, my answer is foods with resistant starch. Fun foods, yes, foods we’ve been wanting to have, yes, but excitingly, these two are not mutually exclusive. Foods that contain resistant starch are excellent for one’s gut (once it’s healed and sealed) because they provide food for good gut flora. Another way of saying that is resistant starch foods contain prebiotics which feed probiotics. And yes, cassava flour, the main player in these muffins, contains resistant starch. SO we get to have our cake and eat it too!

We get to eat what we feel excited about introducing into our diet and it’s good for us!

butternut-squash-muffins-cassava-paleo

These muffins don’t have a ton of winter squash in them, just enough to impart moistness and a subtle flavor. This makes them a versatile muffin for everyday. I love them best like this ^^^ but you can also add scads of fun variations: sprouted nuts, dates, chocolate chips … if you want them to be chunky. See the Variations in Recipe notes if you’d like a few more ideas.

We love to eat these plain. They’re also great topped with butter, butter and honey, or chevre and honey. Don’t over-bake them, though, because that will dry them out. Do have fun with ’em!

For those of you who like nutritional information and the extra focus on gut health, see a bit more on that below the recipe…

Butternut Squash Muffins
Yum
Print Recipe
Servings Prep Time
6 extra-large muffins or 10 regular size 15 minutes
Cook Time
15-25 minutes
Servings Prep Time
6 extra-large muffins or 10 regular size 15 minutes
Cook Time
15-25 minutes
Butternut Squash Muffins
Yum
Print Recipe
Servings Prep Time
6 extra-large muffins or 10 regular size 15 minutes
Cook Time
15-25 minutes
Servings Prep Time
6 extra-large muffins or 10 regular size 15 minutes
Cook Time
15-25 minutes
Ingredients
Servings: extra-large muffins or 10 regular size
Instructions
  1. Prepare muffin tin or extra-large muffin tin by lining cups with parchment cut or torn into 6" by 6" squares. Or use muffin liners. (See favorite liners in Recipe notes below.) Preheat oven to 325 degrees Fahrenheit.
  2. In a medium size mixing bowl combine the following dry ingredients: cassava flour, flax seed meal, cinnamon, ginger, baking soda and sea salt.
  3. Place the following wet ingredients in a high-powered blender: eggs, winter squash, oil, maple syrup, and vanilla. Puree until thoroughly mixed, about 15 seconds.
  4. Pour wet puree into dry ingredients and fold together completely without over-mixing.
  5. Fill prepared muffin cups with batter. Bake extra-large muffins for about 25 minutes. Bake medium/"normal" size muffins about 15 minutes. Muffins are done when toothpick or sharp knife inserted into center comes out clean.
Recipe Notes

Here's my favorite muffin cup liner: it's pretty, doesn't stick at all, and expands slightly for larger muffin cup pans, as needed.

For larger muffins every time, this is the same brand of cup liner, but this liner is deeper and broader, also super pretty.

Variations

  • Use canned pumpkin, for convenience, in place of butternut squash.
  • Fold in 1 cup chocolate chips, before baking.
  • Substitute smashed banana or very ripe (black) plantain for the squash.
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Potty Talk

It’s not super cool to talk potty when you’re in the middle of a muffin recipe. But seeing as we’re now below the recipe, we’re going to talk ever so briefly about below the belt. That is to say, if you have struggled with constipation, I hope you’ll give cassava flour a try. It’s got just enough resistant starch to set your colon into action, without causing gas or too much of a good thing.

Read here about what makes Otto’s the superior cassava flour. The main reasons I buy Otto’s is that it’s non-GMO and they take special precautions to avoid the growth of mold after the yuca are harvested. Enough said, right?

  • Renee Kohley

    Wow those look amazing! I have not tried cassava flour yet but that looks just like real bread! Yum!

  • Emily @ Recipes to Nourish

    I am so excited about this recipe! Love everything about it! Pinned and sharing.

  • Megan Stevens

    Thanks, Renee! I’m not sure I would have known the difference years ago, before I started eating grain-free.

  • Megan Stevens

    Thank you, Emily! So appreciated! ๐Ÿ™‚

  • I was so interested in this recipe since I love yucca. I know it is a resistant starch but how do it play out with someone who has diabetes 2? Isn’t still a carb?

  • Megan Stevens

    Hi Anna, yes, I do think it would need to be eaten with precaution by a diabetic. Good question and good point.

  • Marjorieann1977

    I have not yet tried cassava flour, but I’m hearing about it everywhere! These sound so yummy. I love all of the flavors you included in them!

  • Susie

    5 years on GAPS- wow! I’ve been wanting to try cassava flour. What a fun recipe.

  • I love butternut squash. It adds such rich texture to any dessert or muffin recipe. I use Tiger Nut flour along with flax and quinoa flour, but will definitely be trying cassava flour!

  • Megan Stevens

    Thanks, Marjorie. You’ll love cassava!

  • Megan Stevens

    The 5 years have gone by so quickly. And yes, raw cream and cassava waiting to greet us at the end of the tunnel. ๐Ÿ˜‰

  • Megan Stevens

    We just had tiger nut pancakes this morning; it’s a keeper too! So many lovely gf options.

  • Excited to try Cassava flour and this recipe. I wanted to share, Megan, that I followed the links on the Otto’s site to a Canadian distributor. Just called them. It’s $$ but I did find it.
    Will organize a purchase at some point and make these muffins! Yay!

  • linda spiker

    Those are beautiful muffins!

  • Jessica from SimplyHealthyHome

    These just look amazing! Another good one!!

  • Megan Stevens

    Great to know, Carol; thank you for sharing what you found out. Yes, at some point! ๐Ÿ™‚

  • Megan Stevens

    Thank you! <3

  • Megan Stevens

    Thanks, Jess!

  • Sylvie Shirazi

    Excellent, I’ve been wanting to try Otto’s cassava flour!

  • Healthy me

    Good to know that the cassava flour may ease constipation. Some of the people may find it not effective for them. If constipation still bothers you, then take my best reliever of constipation. I have this Digestic from Mimonis which showed its effectiveness by giving back my normal bowel movement.

  • thefoodhunter

    These muffins look yummy and it is nice to learn about cassava flour

  • Megan Stevens

    I’m so glad! I hope you get to take advantage of the discount! ๐Ÿ™‚

  • Megan Stevens

    Thanks for sharing!

  • Megan Stevens

    So glad; thank you!

  • linda spiker

    Megan have you tried this flour for pasta? I ordered some and would love to try it!

  • Megan Stevens

    Not yet, but I love that question, because we have commented while eating various trials (recipe experiments) with the ingredient that it would make GREAT pasta! I can’t wait to try what you come up with!

  • linda spiker

    Lol I can’t either! Day 19 on Whole 30 and I’d kind of like some tortillas…11 more days and even then I want them to be grain free!

  • Megan Stevens

    Dreaming of them…it sounds like, as you persevere! Good job! ๐Ÿ˜‰

  • Sarah

    Just had to say these are the best “paleo” muffins I have made, ever! Most are just okay & have a strange texture/taste. These are perfect & have such a great, not-too-sweet, mild flavor. The texture is perfect too. So excited! Thanks!

    FYI – here are a couple changes I made just because of what I had available. Instead of avocado oil I used half grass-fed butter & half coconut oil (melted) & Instead of all maple syrup I used half maple syrup & half raw honey.

  • Megan Stevens

    YAY!!! So glad! Thanks for writing to let me know! I have a muffin passion, and I’m not big on all the almond flour used these days. Yep, those variations are ones I’d make any day of the week, too. ๐Ÿ™‚ Hurrah and thanks again for letting me know!

  • Tina Coyle

    Is Cassava flour the same thing as tapioca flour?

  • Megan Stevens

    Hi Tina, no it’s the starch that’s taken from the manioc root. Cassava is the whole root. They are different and don’t perform the same way in recipes.

  • Sarah Howerton Knee

    I just finished making these and I’m very pleased with how they turned out! Thank you! For anyone who is curious, here are the changes I made: I tripled the recipe, (18 servings/12 eggs,) and I subbed ghee for avocado oil, sweet potato for butternut, and I after tasting the batter, I added lots more salt, vanilla, and some stevia. (And left out the ginger.) I cooked them in normal-sized muffin tins with silicone liners for 18 min at 325. After tasting the final product, I think they could have used even more salt and sweetener though…haha, but my family likes a lot of salt! I will definitely add these to our muffin rotation! They would be incredible with chopped apples (but we are allergic,) or chopped pecans, or shredded coconut fyi. Thanks! I’m going to try your cassava sandwich bread next!

  • Megan Stevens

    Great! Thanks for the feedback! ๐Ÿ™‚