Banana Pumpkin Pucks

As you know, Stacy has been doing the autoimmune protocol for several weeks now. No, she has not yet gone insane and seems to be thriving quite well with it. It is an unfortunate fact, however, that our baking has pretty much ceased at this point. What could we possibly make that she could eat? No nuts means no almond flour and no eggs means no binder. All our old recipes are out of the question!

But on one night when Stacy was really craving something desserty for the first time in a while, we needed to figure out something! Thus the idea to remake one of our signatures, the Pumpkin Pucks, arrived.

Now if you look at the old recipe, you’ll think it’s impossible. It’s got everything she can’t have! Nuts! Eggs! But hopefully you’ll find these work arounds to be just as genius as we thought they were when we thought of them!

Banana Pumpkin Pucks
Autoimmune friendly: nut-free, egg-free, seed-free, dairy-free, grain-free

NOTE: when we published this recipe on August 19th we posted it incorrectly (used a version from a flop test batch). We have since updated to the below, we apologize for the inconvenience!


1 C pumpkin puree
2 very ripe bananas (medium)
7 soft medjool dates
1/4 C applesauce
1/3 C coconut oil, liquified
2/3 C coconut flour, sifted
1 Tbsp cinnamon
1 tsp nutmeg
1/2 tsp salt


  1. ♥ In a food processor combine all wet ingredients together until smooth.
  2. ♥ Add dry ingredients to food processor and pulse until combined
  3. ♥ Fill 3/4 full in lined muffin cups or greased muffin tin (they will not rise but more would be too dense IMO)
  4. Bake at 350 degrees for 25-35 minutes, will be firm to the touch

Makes 1 dozen pucks. They’re not quite as ‘puck’ and velvet-like as our original recipe, but they’d be a perfect in-school snack since they’re free of all top allergens!

Store at room temperature only for a day or two, otherwise keep in the fridge or freezer (if they last that long!). Do these easy and fun steps (♥) with your little one!

Are they delicious and kid-frienly? Absolutely! Are they going to sabotage your healing plan? Nope! Hope your enjoy these!

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  • Lisamichelle

    OMG! I can’t wait to try these! Pumpkin pucks have become a staple in our house, but I can’t send them to school with my daughter because they have a strict no-nut policy. We are going to be out of town the next few days and when we get back our bananas will be perfect to try this recipe! Thanks!

  • Brianne

    PERFECT — after reading Practical Paleo, I’m also planning to start the autoimmune protocol. I was wondering what my “treats” would be! These fit the bill!

  • Liz P

    Yum yum! Starting the AI protocol tomorrow! So I’m stashing this recipe away for when that snack monster gets hold of me, thank you!!

    I’m glad to hear its working for Stacy! Good job for being so diligent!!!

  • mephyle

    Do you have a suggested volume or weight measurement for the bananas? It would make quite a difference to the consistency depending if they were small, medium or large.

  • Teresa

    I was so excited to see this post this morning that I started mixing these up right away. However, they never set up in the oven. They are more like pumpkin pudding than picks, even after over 40 minutes in the oven. Ive double checked the recipe and I did everything right. Any ideas what happened?

    • We made a mistake. It ought to be better now!

  • Lauren

    This looks a lot like a pancake “recipe” I use. In fact this morning I started with leftover mashed sweet potato with applesauce (instead of pumpkin and banana), added eggs (yeah, not helpful for you – sorry) and coconut flour, and ended up with a happy family 🙂 I wonder if yours would hold together for flipping if they were really set on the bottom first?

  • Teresa, same thing happened to me! The batter is DELICIOUS!! and they smelled amazing baking away but they are still gooey even after an hour. I even flipped each one to bake the bottoms to see if that would work…but no :o/ Oh well still yummy I guess I just have to experiment :o)

    • Small mistake in the recipe. Sorry!

      • Thanks Stacy and Matt! Like I said they were yummy anyways :o) I really appreciate recipes like these that I can get my kiddos involved in the kitchen because going paleo has been a seriously uphill battle with my daughters. Love you guys! :o)

  • Kellie

    I am making them now and mine too will not set. I followed the recipe to a T. Any ideas why this happened? My bananas were medium too!

  • geenabean99

    I don’t know what I did wrong. They did not set up and the flavor was horrible. Very bitter… I am so disappointed about wasting food.

    • That would be very disappointing. Sorry to hear that.

  • Christina D.

    Hi there. I made these this morning, but like some people have mentioned below, mine did not set. We ended up putting them in the oven for an hour and five minutes, but eventually had to take them out because the bottom and tops were burning. Any ideas? Thanks.

    • Recipe was mistaken. I think it’s corrected now.

      • Christina D.

        cool, thanks! will have to try it again soon. 🙂

  • steph

    Hey heads up, the recipe on the page seems to be updated, but when you click the printer friendly link to print, it looks like its still the old link. I looked at it, printed and made. Totally didn’t set, bummed and came bakc to look the comments to see if I messed up and seen the recipe again and it was different. So I will be trying again =)

  • Mary Lapp

    I made them just now and they are amazing! (I didn’t have any canned pumpkin so I used my own mashed sweet potato.) Thanks for the fabulous recipe!! 🙂

  • Paleo chick

    Made these this morning, and did not find them remotely appetizing.i think they need to rise with baking powder or something to be better, or less flour, so the batter would be runnier. It was like cookie dough when it went in, and that raw flavor never really left. I appreciate the valiant effort you made to create these, but I would not serve these to my paleo guest 🙁

    • Teresa Tolnay

      I am having the same problem. I followed it exactly. Thinking maybe more pumpkin and maybe baking powder. They kept the shape as I spooned them in and did not look pretty like above pics. I really want this to work so I will probably try again.

  • Jen (yup, another one)

    Have you experimented with any other flavors? These are great (and I think we are using the pre-corrected recipe – will try the revised this weekend with great anticipation!) and I would love to add another flavor option so we don’t burn out on them. Thanks!

    • No, we’ve used only this recipe. If you find something else that works, let us know!

  • If I wanted to keep the egg, would it be the applesauce I substitute it out for right? I remember reading one to sub applesauce for eggs. But maybe I’m wrong. Also do you have a brand of pumpkin puree that is bpa free?

    • I’d go back to the original pumpkin puck recipe on this site or in Eat Like a Dinosaur. We used the Trader Joe’s pumpkin, which comes in a carton instead of a can.

  • Lisa

    Degrees (°) = ALT + 0176

  • StayAtHome -ista

    These look amazing, I’m making an adaptation of them right now! Found them on PInterest and less than an hour til they were in the oven:)


  • Audrey

    These are yummy, thank you. I’m thinking I might try adding raisins next time.

  • kddeppe

    I got excited to see a whole “tree-nut free” page but these recipes use coconut flour and my daughter is allergic to tree nuts, which includes coconut? Is there anything that can be used as a substitute? I have been struggling to find very many recipes that are truly nut-free in the paleo realm but would really like to follow it (and my family) more strictly than I have been able to based on this problem. Any suggestions would be great.

    • First off, coconuts are not tree nuts. They are a different class of plant and contain different proteins. Generally, they are not cross reactive with actual tree nuts. Also, coconut allergies tend not to provoke anaphylactic responses.
      That said, if your daughter has a coconut allergy, try using sweet potato starch instead. Lots of people have success with that.

    • Matt came off a bit abrupt there, I think he hurriedly commented from his iPhone. We’ve got info on this on our Not Sugar Cookie recipe – but since coconut is not classified as a tree nut we don’t group them together. Sunflower seed butter works as a replacement for almond butter in recipes and sweet potato flour should be similar to coconut – although you’ll need to experiment. Good luck!

      • april

        My son has a tree-nut and peanut allergy. His allergist said that coconut is fine since its not a tree nut (as you already said), however he said no seeds because of they can be cross reactive with the tree nuts. Many people seem surprised by the seed thing, so I don’t know if this is only our doctor who does this or not. Just an fyi. 🙂

        • april

          Almost forgot…thank for another great recipe!!!

  • Christina

    I must not be seeing the updated recipe? I just tried to make these and they did not set after almost an hour. They are cooked on the outside and mush on the inside….. and that was the last of my coconut four. =(

    • Christina, sorry they didn’t work out for you. The updated recipe is below, as well as in the post:

      1 C pumpkin puree

      2 very ripe bananas (medium)

      7 dates, pureed

      1/4 C applesauce

      1/3 C coconut oil, liquified

      2/3 C coconut flour, sifted

      1 Tbsp cinnamon

      1 tsp nutmeg

      1/2 tsp salt

      We’ve had great luck with them, we frequently make them for our sons’ preschool – and commenters below have had luck too. Try to bake them longer to get the inside to set, unless the proportions were off. Sometimes different altitudes require longer cooking times.


      • Rehoozie

        Hi, thanks for sharing your culinary exploits, you’ve made the switch to paleo (and now AIP) a little bit easier. Quick question regarding the coconut oil, do you think i could sub in coconut butter melted? I’m wary of buying coconut oil because I’m not a huge fan of the flavor. Thanks again!

        • Well, I don’t think that would work because coconut butter is blended coconut meat, sometimes with coconut oil, but its not a straight oil/fat. But we are curious – you don’t like the flavor of coconut oil but you like the flavor of coconut butter? Sounds like maybe you should just try the recipe as is – the spices and pumpkin should be more flavorful than coconut oil anyway.

    • Neige

      Me too! I followed the recipe & they just did not bake- ?!?

  • Sandy

    I made these this afternoon because I had leftover pumpkin from another recipe. I only had 1 banana, so just used a little more pumpkin and applesauce to keep the moisture. I baked for 25 minutes and they weren’t really done yet and I needed to leave for an appointment, so I just shut off the oven and left them inside and they turned out really nice when I got home. They are very moist inside. I might use even a little more cinnamon and nutmeg or else a little vanilla to give them a little more spiciness and flavor. Raisins or cranberries might be good also.

  • cindi

    If I wanted to make these and use the eggs and honey that are in your original Pumpkin Puck recipe, but not the nut butter or dates, would I include the eggs, bananas and applesauce, but leave out the dates?

    • Just guessing here, but yes except leave out the applesauce too.

  • Terra Sittner

    So excited to see these!! We just found out our son has a dairy/egg/gluten/soy/peanut allergy and baking is difficult 🙂 I am going to make these tonight!!

  • TKucey

    Oh my gosh! So excited I finally(!!) found a non-coconuty flavoured dessert I can eat on the AutoImmune Paleo Protocol. Any idea if I can reduce the amount of dates – seems like a lot of sugar.

    • Well, this is how we make it. I’m unable to tell you if you can reduce the dates. Hope you like it!

  • holly

    I looked at both the original recipe and this one, and couldn’t make up my mind which one to make. I have both almond flour and coconut flour. I wanted banana and almond butter. I wanted eggs and I wanted to double the recipe to use the whole can of pumpkin. I decided to make both recipes together in one to get the best of everything! I’m excited to see how they turn out. I hope my kids like them. Thanks!

  • Jennifer Pinkelman Kujawa

    We LOVE pumpkin! I was wondering, as I’ve been loving all your recipe posts of late, if there is an alternative to coconut/almond flour. My boys are allergic to both 🙁

  • Thanks for this recipe! I moderate an AIP recipe group on Facebook, and I posted a link. Let’s just say people were VERY excited to break out the muffin pans.

  • KrisO

    I made these this morning – YUM! Thanks so much for the recipe.

  • April

    Looks great want to try but have tre nut allergy which means no coconut. Can I sub whole wheat flour and Grapeseed oil.

    • April,

      You’ll notice that as this is a paleo diet website written by a celiac sufferer, we don’t use whole wheat flour. I wouldn’t even know where to begin in using it.

      But I’d recommend getting tested on allergy to coconut if you haven’t. Coconuts are not tree nuts and not related to the allergy to tree nuts. Not that you can’t be allergic to coconut, but it’s a much, much less common allergy.

  • Shannon

    Is cream of tartar AIP friendly? Was thinking about adding with baking soda to make more muffin like. Thanks for the recipe! Very excited about it!

    • I don’t see why it wouldn’t be. It’s just a powdered acid.

  • Jennifer Martin Newkom

    I used semi-ripe plantains instead of bananas and shaped them into “pucks” by hand. I baked them on an oiled parchment-line pan and got thick cookies with a nice, moist texture. The only drawback was a slightly plantain-y flavor in place of the expected banana flavor. Thanks for the recipe!

  • Kirsten Cleigh

    Tried these lastnight. They tastes just like banana bread! So yummy! And moist and tender. The only thing is they are pretty sweet, so I think next time I will just leave the dates out, and maybe back off on the spices a bit.

  • Jess

    Is the measurement for the coconut flour before or after sifting? I made these and they look much lumpier/drier than the picture above. :-/

    • definitely sounds like too much coconut flour, the measurement should be very loosely measured (not packed into the cup)

  • Debbie

    I made these today,using raisins in stead of dates. They look nothing like your picture of them on this page. They weren’t firm but actually crumbly. I baked at 350 and had to take them out at 25 mins otherwise they would’ve burned. They didn’t look done inside, though. I don’t have a food processing r so used a KitchenAid blender for wet ingredients and mixes wet & dry in a KitchenAid mixer. It was definitely not like regular dough. They’re basically terrible. What could I have done wrong?

    • Hi Debbie! Yes, unfortunately raisins don’t have the same binding power that dates do, so they likely turned out differently since you subbed the dates with raisins.

  • CJinIN

    Nutmeg isn’t autoimmune approved. Hopefully the cinnamon will be enough. Getting ready to try these now.

  • Trina

    Looks promising. So what size of can is the pumpkin puree?

    • The recipes calls for 1 cup, which you can get from a 15 oz. or 29 oz. can. Thanks!

  • Erin Brassfield

    As dates vary in size quite a bit, are these medjool (large) or another type of dates? how much puree do you end up with, might be another angle? Do you soak them first? Thanks!