Pumpkin Espresso French Toast Rounds

Well good morning sunshine! So nice to see you.

There is construction in my neighborhood and my car alarm keeps chirping as the trucks roll by. Now that’s one badass alarm system. Or annoying one, depends how you look at it.

I did exactly what I wanted to do this weekend. I drank. I ate good food. I worked out. And I slept. Pretty damn good weekend. I intended to drink vodka sodas and bloody marys, eat some delicious food, and I absolutely did both of those things. A bit too much of both. The drinking only occurred one of the nights…and day. But people think it’s weird when you order a bloody mary at night, I would know. So I choked back some vodka shots with Laura and before I knew it, I was ready to go home. Shots really catch up to me in my old age of 24. It’s weird. In college, I would take millions of shots before I left for the bars, then just dance on the bar the entire night. But now that I’m an adult and have to have adult conversations while standing on two feet, I can actually feel the alcohol making me sway in all directions. When you’re dancing to Beyonce, it’s pretty easy to not understand how drunk you are. But when you’re in a bar that has quiet music, calm humans, it’s pretty easy to figure out you’re too drunk. Long story short, it was an early night. Reason #12: why I suck as a girlfriend. I’m working on it.

Funny how different last year was compared to this year. Last year around this time, the CrossFit Open was starting and I was freaking out. I was doing a balls ton of workouts, heavy workouts, and crying regularly as I attempted to get better at muscle ups. Funny how things change….

Ugh. I’m signed up for the CrossFit Open. I don’t want to be, I really don’t. But I want to support CrossFit Broadway and get points for the team. But I DO NOT want yet another thing telling me how much I suck at CrossFit nowadays. I already know. I see it daily on the board, I feel it daily in my workouts, and I can tell with the looks I get. Thankfully, I’ve finally gotten past feeling like I’m letting people down. I’m finally at a happy place again. I’m not constantly stressing out about what I can’t eat or drink, or stressing about getting multiple workouts in, or stressing about getting stronger. Now I have the time to think about other stuff. Like an outfit I want to wear. Or the next recipe I want to try to create for my second cookbook.

Was anyone else as confused as I was while watching ‘Tron’? I literally didn’t know what was happening the entire time. So.Many.Neon.Lines.


Pumpkin Espresso French Toast Rounds

  • Yield: 3-4 1x


  • 1 banana, peeled
  • ⅓ cup pumpkin puree
  • ½ cup sunflower seed butter (or other nut butter)
  • ¼ cup coconut oil, melted
  • 3 tablespoons honey
  • 1 teaspoon vanilla extract
  • 3 eggs
  • 3 tablespoons coconut flour
  • 2 teaspoons instant coffee (I used coffee grounds)
  • ¼ teaspoon cinnamon
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • pinch of salt

For the french toast

  • 1 egg
  • ½ cup canned coconut milk
  • ½ teaspoon vanilla extract
  • pinch of cinnamon
  • couple tablespoons coconut oil


  1. Preheat oven to 350 degrees.
  2. Place banana, pumpkin puree, sunflower seed butter, coconut oil, honey, vanilla extract, and eggs in a food processor or blender and puree until smooth.
  3. Then add the coconut flour, instant coffee, cinnamon, baking soda and powder, and pinch of salt. Puree once more until completely combine.
  4. Scoop or pour ingredients evenly into 6-8 lined muffin tins* (I used silicone liners, but you could also use paper liners).
  5. Place in oven to cook for 20-23 minutes or until completely cooked through.
  6. Once muffins are done cooking, either eat them as muffins OR let them cool to use as french toast rounds.
  7. When muffins have cooled, cut each muffin in half, widthwise.
  8. Mix together french toast ingredients.
  9. Heat up a large skillet over medium-high heat, add a bit of coconut oil to the pan and then drench each french toast round in the french toast ingredients on both sides.
  10. Then place directly into the hot pan and cook on both sides for 2-3 minutes.
  11. Once french toast rounds have cooked on both sides, top with sliced bananas and delicious maple syrup. OMG.


I used muffins tins because they are smaller and cook through a little better than a bread pan, BUT you could also use a bread pan as well. Cooking times may be changed because of that.

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PaleOMG Pumpkin Espresso French Toast Rounds



You May Also Like:

Pumpkin Bread French Toast (nut free)

 Banana Bread French Toast


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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


74 thoughts on “Pumpkin Espresso French Toast Rounds”

  1. Yum! This looks delish. I also get weird looks for ordering bloody marys in the evening. Doesn’t stop me!

  2. Well these look incredible. I do a weekly cheat meal too! Sometimes I get crazy and do something 100% NOT paleo, but I find I do better when I make paleo treats or more paleo-friendly things for cheat meals. One of our favorite cheat meals of all time is your banana bread french toast… This recipe might give that a run for it’s money!

    I think it’s funny how you say you “suck at Crossfit now”. I know you’re not where you used to be, but it’s all relative. I can’t even do a kipping pull up (try as I might!) So it’s easy for me to get into the “I suck at Crossfit” mentality, as I watch every other girl in my gym whip out pull ups. But I’m working really hard on thinking “I’m doing the best I can and what’s best for me right now”. You’re doing what’s best for you right now. I think you should be damn proud of yourself. That takes a lot of courage.

      1. Sometimes annoyingly positive… But I’m in CO! I vote we institute a Denver-area positive/eating/relativelysuckingatcrossfit day.

  3. I think you should do another 21dsd because I am in the middle of one right now and you’re killin’ me, Smalls!!

  4. This sounds amazing! And Susie is so right about it all being relative. At this point last year I was finally getting my kipping pull up and I figured I would be doing a muscle up in no time. Unfortunately shit don’t work that way (might be my addiction to starbucks thats helping limit that) so I’ve learned to be happy w/ what I do kick ass at and not worry about what my ass gets kicked at. And no matter what, remember that we all rock!

  5. Good for you for doing what makes you happy!!!! That should be your #1 priority and don’t let anyone else tell you differently! Making this for breakfast tomorrow, I have pumpkin puree just waiting in my fridge to be used up. Love your recipe’s and can’t wait for your cook book.

  6. Thank you for all your hard work in the kitchen! I love your recipes and beyond excited to finally get my hands on your cookbook, can’t wait for it to come in the mail: ) And thank you for this post! We are totally on the same page and hearing someone like you speak the words I just though is a great reminder that life is to short to stress over something so small in our lives. Anyway a big thank you for all you do girlfriend! Keep it up and congrats on your relationship!

  7. I suck at crossfit and I’m dreading the open too! I find myself getting so caught up in this stuff it’s taken over my brain like some crazy obsession! Takes the fun right out of it! I’m so happy you posted that with the yummy food, you are awesome! Just enjoy the open and go to your happy place, I bet you will rock no matter what place your in, your own personal rock star self! good luck

  8. What silicone liners do you use? When you say I used coffee grounds does that mean like regular coffee you use to make a cup of coffee?

    You’re great! Love your blog. Thanks for helping me enjoy paleo

  9. I am not kidding when I say your Blog is therapeutic for me! I am 23 years old and have to constantly remind myself that “living” life is not thinking about food/running/crossfit 24/7 — it is unhealthy in a mental way! I need to remember I am young and need to enjoy a carefree life when the few opportunities present themselves in my hectic life! Seeing you balance these stresses and pressures is sooo refreshing and motivational! Thank you!!! You do a wonderful job of being real/honest/straightforward ((wow and every other synonym meaning the exact same things…)) and even though I do not know you at all, I am proud of you for your courage to brush aside others thoughts and live your life the way YOU want to live it— free of judgement from the rest of the world!
    Kick Ass at the Open by giving an all-out EFFORT! Effort is truly what sets people apart!!

  10. Seriously, if this is what you are making for breakfast, you can be my girlfriend ANY TIME!! I can’t wait to combine these with some day drinking!

  11. It’s like you know what I want before I even know I want it. This looks amazeballs, I want it right now! If it wasnt for your crazy awesome recipes I dont think I would last 5 seconds on paleo. You never disappoint me and I cannot wait for your damn cookbook to come out!!! P.S. I’m sure you will rock out in the Open and don’t let peeps tell you you suck. That’s not nice nor is it true 🙂

  12. Your banana bread from the “banana bread french toast recipe” is currently my #1 addiction (as in polishing off a loaf every 3 days..whoops!). If this recipe even comes close I’m in BIG trouble. BIG.

  13. I am thinking this is the perfect recipe to test out my new Whoopie Pie Pan! Thanks – Our boys are going to love this for our weekend breakfast!!

  14. I wonder how these would work in one of those brownie pans that have the separators like the old fashioned icecube trays had. Looks awesome!

  15. I don’t think most people really want to do the Open. But somehow, we end up registering and participating anyway…

  16. This looks amazing!! Is there anything that I could substitute for the banana? Applesauce maybe? My hubby can’t stand bananas…
    Thanks for all of the awesome recipes

  17. Juli, I want to try this recipe BUT the hubby and 2 of the 3 kids have an egg allergy. I know I can’t do the ‘French Toast’ part of the recipe but any idea what I can use to substitute for the 3 eggs?

    1. i’m not totally sure. flax meal may work, but you may want to look up some stuff in google to see what other people have done in place of eggs in other recipes

  18. Juli I think you’re awesome! I’m new into Paleo and love your website. I’m a runner and have found that it helps my running time and energy being Paleo. I envy those who can do crossfit and I’m sure your a badass!

  19. This is one I MUST TRY. I think I’ll save it for a weekend morning. It feels like a Saturday or Sunday morning breakfast.
    Who am I kidding?! I want it in my mouth 5 minutes ago, but I have no time to make it.
    On another note.. If you feel like accepting advice from a totally random stranger, I think you need to take a step back and put CrossFit in its place. Your blog is wildly popular, you’re coming out with your SECOND cookbook, you’ve got (what sounds like) an awesome guy that you’re enjoying, you have killer friends who provide weekend shenanigans for you, and you get to coach and take part in the CrossFit community. I’m a die hard CrossFitter, but it’s not EVERYTHING. It’s one aspect of your life. Put that bitch in her place and go on living and loving your life. Sorry for cursing.. sort of.

  20. Just made this tonight for dessert because it looked so good I couldn’t wait for breakfast! It was totally worth it! Thanks for posting

  21. Reading through your troubles with CrossFit remind me of my own that I’m currently struggling with. I moved from a good box where I was average to a new box where I was the best. I have a long term goal of competing in CrossFit at any level in any way so I started to tack on the extra workouts which lead me to get hurt. I tried to ignore it was getting worse. I had to keep CrossFitting because I was so attached to the idea of competing and I felt as though I had to keep being the best. I became obsessed with it. So I quit. I joined a globo-gym. In order to create “My CrossFit” (reference to your essay for ‘Again Faster’) I had to step away and define what it means to me. It’s hard but I know it’s right. There are more important things in life. Fight for your soul, not your abs. I’ll say a few prayers for you tonight girl. Keep fighting….. and making good food.

  22. Oh my f’ing god. WHY HAVE I NEVER THOUGHT OF THIS?! Also, I’m 7 months pregnant and I literally cannot stop thinking about bloody marys. Bloody mary mix will not suffice.

  23. Ok these sound yummy (looks a little like cow pies). Maybe I’ll have to make them this weekend:) Juli I love Sofia champs also. My friend brought me one to the hospital after I had my daughter. They are so cute. Also wanted to say that I just finished dinner and made the cheriso and pineapple hamburgers…..and OMG (heeeheee) it was delicious. My only issue is mine fell apart. Keep up making yourself happy and being healthy.

  24. It’s funny for me to see you talking about being “bad at crossfit”… I really hope people aren’t actually giving you the disappointed looks you think thy are, because if that’s the case they are awful teammates!!

    I am quite literally the weakest person at my crossfit, and I constantly think about how awesome I am whenever I complete something at crossfit because its all really hard, all of the time! So, if I can feel as good about myself as I do when I yet again have the longest time and lightest weights… You should definitely think of yourself as the superhero you are!

  25. I’m happy that you have the time to think about recipes cause you’re seriously talented and I love everything I’ve made from your website. We can’t push ourselves in every direction at once or else nothing will go right, I’ve had to deal w/ priority reorganization too recently – and if you spent all your energy being stupidly awesome at CrossFit I wouldn’t get to make your recipes! 😛 Looking forward to being able to order your cookbook!!! (live in Canada so preorder is not recommended it says…)

  26. Love it. Keep on being you. You are 24, and have found ways to use your talents to make you happy WHILE creating your own business (you). A business that actually helps others. Do you realize how amazing that is?? And why on Earth, Missy, would you ever let yourself feel guilty for investing in you, over something silly like workout times? Publishing one and already working on a second cookbook? At 24? Shut up. In fact, if you ever write complaining about how you’re bad at muscle ups again, I will fly to Denver and slap you. 😀 I’m so excited for you and what is to come for you! We need positive role models in this world!

  27. I’m relating a lot to this post. I made paleo banana bread french toast this past weekend. I watched also Tron, and was also completely baffled by it, and slightly bummed out by the drab color scheme…

    But also, I suck at CrossFit lately. Though I have a feeling your sucking at CrossFit probably isn’t so bad. I got laid laid up from shoulder surgery last November, and THEN got unexpectedly KNOCKED UP. I went from 16 strict pull-ups to 1, and from being a top contender in my gym, to gasping for air over 90 seconds of power cleans. Your attitude is definitely an inspiration 🙂

    So, to sum it up, I feel your pain!

    1. She lies, she’s still really awesome 😉

      Also, I swear to the gods above, I am not a cyber stalker.

  28. So, I made these last night, and followed the recipe to the tee, and while they came out of the oven as super delicious heaven rounds, they were like full on muffins. The batter made 8 and could have done more.

    I’d suggest if your muffin cups are getting at all full, make it into 12 ’rounds’, and not 8 muffins, unless of course you’re all about the muffins.

    I ate 2 last night. And 3 this morning. I’m not ashamed. They were heavenly. Thanks Juli 🙂

    Also, you’re better at CrossFit then probs 90-95% of the rest of us. Winner winner chicken dinner. Don’t complain woman 🙂 Enjoy you’re amazingness.

  29. Excellent!!!! I am eating them right now! My husband and 2 kids also loved them. Thank you for another great breakfast idea! I made instructions exactly and it made 12 rounds. I love how I could make the rounds the night before and then french toast them up on the morning. It make breakfast a snap!

  30. I’m making these immediately! Well, not immediately because there’s no way to do so at my desk. But when I get home, I’m taking everything out and putting it on my counter next to my food processor so it’ll just be staring at me when I get up tomorrow. I’ll show you, you amazing paleo deliciousness in my mouth breakfast, you! Thank you for yet another wonderful paleo recipe!

  31. Why didn’t I buy pumpkin at the grocery store yesterday?! And I agree with everyone, you are an amazing athlete, even if you aren’t where you were a year ago. You seem so much happier this year and balanced. Keep finding your balanace and thanks for churning out so many awesome recipes!

  32. OMG these look delicious! Can’t wait to bake and try them!

    I’m nervous about the Open, this is my very first year that I signed up for it, and I’m already self-conscious of my slug-like speed…..

  33. My philosophy about crossfit is this: I go to the box and work my ass off to be better for me only- I don’t have a damn thing to prove to anyone else. As long as I’m giving my best effort, it doesn’t matter if I’m first, last, or somewhere in between.

    With that being said, I also want to let you know that you are my crossfit/paleo inspiration. So keep doing what you makes you happy!

  34. I get you on the CrossFit thing. I’ve been doing it for over 3 1/2 years now and was kicking ass last year. Then I hurt myself and took two months off (and became really depressed and then got over it- all unrelated to the gym) and now I can barely talk myself into going to work out! I skipped Tuesday. I’m skipping today (duh, I didn’t register for the Open because I don’t want to do the WODs! I’m not going in to do it and have it count for nothing!) so I can go hiking and enjoy the weather instead. You can’t make the gym #1 all the time. I’m seeing somebody now and want to have time to see HIM. I want to have time to see my friends when I’m not at work or doing school stuff. Spending 3-4 hours a day at the gym wasn’t allowing me any time to have a life when I spent 36-48 hours a week working, 10 hours a week on school stuff, and I was spending 10+ hours a week cooking all Paleo food. What kind of life is that?!?!?!?!?! Glad you are in a happy place, even if you’re not setting new PRs! Everybody needs to take a step back from CrossFit sometimes and see life outside of that.

  35. Ok…when everyone says “coconut flour” I can not find it. I found something I think is coconut flour that Bobs Red Mill makes…but it doesnt say that on the bag. Its just really really fine

  36. You make me laugh so much everytime I read you ! Yep, Opens are scary, I registered for my first opens everrrr and I’m having burpees nightmares ! Will definitely try this recipe as soon as my huge pan of paleo carrot brownies is done !

  37. I can totally relate to this… well, the tired early, sucking at crossfit thing. I am a full-blown earlybird and nothing, not even college made me want to stay up till 2 am drinking.

    As for the crossfit thing, I have learned that I enjoy it more when I don’t try so hard. Not that i don’t give the workout 100% when I’m there, but I’ve become less and less invested in the outcome of my workouts and more invested in the relationships I have there and outside the box. Also, I’ve learned that my body likes to move in other ways besides heavy lifts and ass kicking metcons. I love yoga and walks and hikes. These all make me a better human… a healthier human. Not just a mediocre athlete.

    Good on ya Juli!

  38. Have you tried just dropping this batter in a waffle iron and skipping the muffin bake and frying method? I ask because I’m always looking for a good tasty paleo batter to make waffles with that I can carry on the go and eat out of hand. I’m wondering if this batter would work for that.

  39. Juli, these are AMAZING. I made a slightly adapted version over the weekend (I forgot about the coffee, and I purposely left out the honey because I knew I would eat them with maple syrup). Anyway, the muffins were delicious straight out the oven, but I restrained myself enough to wait and make french toast with them the following morning. W-O-W. Even my non-paleo BFF (who considers most paleo-baked-goods to be “fake” cookies or muffins — aka fookies or fuffins) liked them enough to ask for seconds! DAMN! So, so good. THANKS SO MUCH!!!

  40. Can i leave out the honey? Is it just there for sweetness or is not an important ingredient? I am trying my best to do a Strict Paleo for at least 30 days and I’m sure ill die! But I’ve gotta change something because after 3 months of crossfit and Paleo ( not strict) I am stronger but I don’t see the changes I wanted to see by now.. Boo!! Ok this escalated way further than honey! Hahah! But any suggestions you have would be fabulous! Thanks!!!

  41. You are seriously altering my stomach’s happiness in so many ways… these were incredible. I love coffee. And pumpkin. And banana. YES!

  42. I made these and didn’t have the sunbutter so I subbed Nutella… ( I know, not truly paleo but whatever) OMG sooo good!

  43. Going to try this soon! 1st time ever that I have pumpkin in the fridge, and haven’t used it for a pie!

  44. Hey Juli!

    I want to make these right now! Buuuuuuutttt…. I have no pumpkin – what to do, what to do??????

    Any ideas????

    And you are the BOMB! So there!

      1. I bought the pumpkin, forgot the liners, so I’m making bread 😉 But your banana bread french toast was absolutely amazing!!!!!!!

  45. OMG. I have been thinking about making these for weeks but just got the chance today. These totally rocked my world. Seriously, I was shocked I could make something so good! Now admittedly, I am a pumpkin freak. I love everything pumpkin, with real pumpkin that is. I can’t get enough of it! And coffee too, but only weirdos don’t like coffee. So making these was something I was looking forward to all week. These totally rocked my world!! I wish I could stop typing that, but I can’t. I even licked the bowl clean from the extra batter on it. I couldn’t stop…..ok fine. I didn’t want to. Not one little bit. Anyway, I had a complete Zen moment when I ate these. These freaking rocked my world.

  46. Try as I might I don’t like the overwhelming taste of coconut. Is it okay to use the oil but perhaps use almond flour and almond milk instead of coconut?

  47. Just have to say you are my hero. It is so nice to bake paleo treats without having to use a bazillion eggs or almond flour (which makes me and my son sick) Thanks for all the awesome recipes and just so you know I did these with a few dates and a few tbs. of applesauce instead of honey and they were still awesome =) they are now my go to “I’m cheating on my whole30 stint” treat!

  48. Quick question, can you make the rounds one day before? if yes how do you store?
    These look amazing, thinking of making these tomorrow for fathers day! I am in between these or the chocolate banana doughnuts, any suggestions?
    Love your blog!

  49. We have to lay off the coconut for a while (leaky gut and naturopath’s orders). I know coconut does not sub 1:1 for other nut flours so do you have a good ratio to sub here(and in general) for another nut flour?

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