Easy 7-ingredient Flourless Gluten Free Pumpkin Muffins made with no oil or refined sugar and packed with 6g of protein! So moist and fluffy.
WOAH BABY. Does it get any easier than this?! I died and went to heaven after this Almond Flour Pumpkin Bread. And now it's muffin time.
Now tell me. Are you on the pumpkin train? Been riding it since late August? Already over it and committed to apples and squash? No matter your stance on pumpkin, I'm here for you.
In case you need just one more healthy pumpkin dessert, today is your lucky day. These muffins could not be easier to make and require only seven ingredients that you probably already have in the pantry. They also happen to be dairy free, gluten free, and paleo!
Key ingredients and substitutions
- Nut butter: Natural almond butter, cashew butter, and peanut butter all work here but you'll taste peanut the most. Be sure they're creamy and drippy, the kind that pours out of the container, not the refrigerated hard kind as that will throw off the texture.
- Pumpkin puree: Just like my Healthy Pumpkin Muffins, these have a good amount of canned pumpkin for plenty of moisture!
- Eggs: Eggs are essential in this recipe. Unfortunately flax eggs won't work here!
- Maple syrup: I've only tested this recipe with a liquid sweetener. I think agave or honey would also work.
- Pumpkin pie spice: These muffins have lots of spice, but I think it's perfect! Pumpkin pie spice keeps it super easy, but you can also make your own with 4 tsp cinnamon, 1 tsp nutmeg, 1 tsp ginger, and ½ tsp cloves. The measure out 2 tbsp for this recipe.
- Add-ins: Chocolate chips, dried cranberries, chopped walnuts, and pecans would all be delish here.
How to make
As a Registered Dietitian, gluten free is kind of my middle name. This is such an easy one-bowl recipe! You can't mess it up.
- Place almond butter, pumpkin, eggs, maple syrup, spice, salt, and baking soda in a blender or food processor. Blend until smooth.
- Fold in any add ins.
- Pour into a greased muffin tin, bake for 23 minutes, cool and devour!
Can these be made vegan?
Unfortunately this isn't a recipe that can easily be made vegan because the eggs are so important for structure. Flourless muffins made with nut butter are funky like that. Try my Vegan Pumpkin Muffins instead!
Can I make these nut free?
Yes! Use sunflower seed butter, but note that they may turn green from a harmless reaction with baking soda. They are safe to eat.
Can I use another nut butter?
These are best with drippy, natural almond butter (I get Kirkland brand at Costco) with almonds and salt as the ingredients. Do not use a hard nut butter or they will be dry.
The neutral, cookie-like flavor of cashew butter would also be great. You can use natural drippy peanut butter, too.
Storage tips
Store on the countertop in an air-tight container for up to three days. They will stay moist for a surprisingly long time! If you still have some left, you can store them in the fridge for up to a week or more and it will stay moist.
How to freeze
Place in a freezer bag in an even layer. They will stay fresh for up to three months. You can thaw them on the counter when you’re ready to eat or microwave them individually.
More healthy pumpkin recipes
- Healthy Pumpkin Bars
- No Bake Pumpkin Cookies
- Pumpkin Cheesecake Dip
- Pumpkin Pie Protein No-Bake Bites
I hope you’re as in love with these delectable Flourless Pumpkin Muffins as I am! If you make it, please leave a comment and star rating letting me know how it turned out. I’m so grateful for your feedback!
Print
Gluten Free Pumpkin Muffins Recipe
- Prep Time: 5 minutes
- Cook Time: 23 minutes
- Total Time: 28 minutes
- Yield: 12 muffins
- Category: Muffin
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Description
Easy 7-ingredient Flourless Gluten Free Pumpkin Muffins made with no oil or refined sugar and packed with 6g of protein per muffin! So moist and fluffy.
Ingredients
- 1 cup creamy almond butter*
- ¾ cup canned pumpkin puree
- ½ cup pure maple syrup
- 3 large eggs
- 2 tbsp pumpkin pie spice
- 1 tsp baking soda
- ½ tsp fine sea salt
Instructions
- Preheat oven to 350 degrees Fahrenheit. Grease a muffin tin liberally with cooking spray or line with paper liners/silicone baking cups.
- Blend all ingredients in a food processor or high speed blender. Alternatively, you can whisk together all ingredients in a large mixing bowl. The batter will be runny, that's ok. Fold in any add-ins of choice if desired, like ½ cup of chocolate chips or chopped walnuts.
- Divide batter evenly into muffin tin. Bake for 20-25 minutes (mine took 23 minutes), or until a knife comes out clean. Allow muffins cool for at least 20 minutes before removing from the pan and cooling on a wire rack.
Notes
*NUT BUTTER OPTIONS: My friend made these with natural drippy peanut butter (the drippy kind) and said they worked great! They will have a stronger peanut flavor, though. Use sunflower seed butter for nut free. Cashew butter also works.
STORAGE: Store in an air-tight container on the counter for up to 3 days and then transfer any leftovers to the fridge. They will last up to a week in the refrigerator.
You can make your own pumpkin pie spice by combining 4 tsp cinnamon, 1 tsp ground nutmeg, 1 tsp ground ginger, and ½ tsp ground cloves. The measure out 2 tbsp to use in this recipe.
Miesha says
Simple ingredients, taste and texture are perfect. Thanks!!
Alexis Joseph, MS, RD says
The ultimate compliment, thanks Miesha!
MeleaT says
These muffins are amazing! So good. I didn't have straight almond butter on hand so I used a nut/seed butter I had from Costco, and I just used a whisk instead of using the blender to whip everything together. Try them! You won't be disappointed.
Alexis Joseph, MS, RD says
Yayy love that, thanks friend!
Rachel says
So yummy!
MacleanNash says
I have made these twice already this season! They taste better than I remember and make my morning!
Angie says
Very delicious! They were a little eggy, but it may be because my sunflower butter didn’t fully incorporate. Also, if you use sunflower butter, be prepared that your muffins may turn dark green. I tripled the recipe and the baking soda reacted with the sunflower butter. I anticipated this possibility, but others may be surprised!
Vicki says
These were AWESOME, cannot believe they are flourless! I did not have pumpkin spice, so used 3/4 tsp. of cinammon, 1/8 tsp. each of ginger, nutmeg and cloves. Next time I would probably cut back the maple syrup to 1/3 cup or even 1/4 cup? And would cut the salt back to 1/4 tsp. Otherwise, so delicious. I will freeze mine, as my husband doesn't eat muffins usually, but they have always been my favourite thing to eat! Thank you for sharing.
Alexis Joseph says
Wonderful, thanks a ton Vicki! Those sound like great changes. Glad you made it your own!
Rachel says
I loved these for a great quick breakfast or snack. I liked to keep them in the fridge and add peanut butter on top before eating!!
Alexis Joseph says
Thanks so much for letting me know, Rachel! If you want to leave a star rating with your review next time, that would be stellar!!
Lindsay Remley says
This has made it's way into our regular routine. Our kids love it and is easy to grab and go.
Alexis Joseph says
Woop woop! Love this!!
Jolene says
These are a great snack! I left out the pumpkin spice (I'm getting pumpkin spiced out!) just to see how they'd be. They're still great. I also added 1/3c pecan pieces and 2T of cocoa nibs.
Alexis Joseph says
Nice! I'm so glad they still tasted great!
Ashleigh S says
so strange. i made these. used sunflower butter everything else the same. they turned the most hideous color green. turning more green by the day.
Alexis Joseph says
Hey! Sunbutter has a harmless chemical reaction when combined with baking soda, that's why 🙂 Feel free to google for more info but they're safe to eat!
Katie says
These were amazing and my husband was so surprised there was not flour. So easy and can’t even taste the nut butter. We’ll be making these all Fall!
Alexis Joseph says
Aww thanks SOO much Katie! XO
Storrie says
These are SO good! Will definitely be making them on repeat.
Alexis Joseph says
Yayyy thank you so much!
Ali says
These were good, not great. A 3 as the recipe is written, followed to a T. There was just something lacking in the flavor department. We may try adding some vanilla to the recipe next time, or maybe will try molasses in place of the syrup. Typically I'd add salt, but it already calls for more than I'd normally use. We did put salted butter on them after trying a bite plain, which did help. This recipe has the potential for 5 stars, it just wasn't quite there for me.
As far as cooking time, for us it was 22 min. Set the timer for 20, checked them and decided to give 2 more minutes. Knife test came out perfectly clean at 22.
Alexis Joseph says
Hey Ali, thanks for your comment! If you want a more traditional pumpkin muffin, I'd try this Fluffy Pumpkin Muffins recipe. This flourless recipe is definitely meant to a healthy and more filling spin on pumpkin muffins versus the classic since it's made with all nut butter and a lot less sugar, so the flavor/texture may be a let down if you're expecting a classic muffin.
Katie says
So delicious! Made these to snack on for the week. They have a great texture for a flourless muffin and also such a filling snack!
Alexis Joseph says
Wonderful, thank you so much Katie!
Liz says
I made these last night and followed the recipe to a T.
A very easy recipe and they are delicious!
Alexis Joseph says
I'm so glad! If you'd be up for leaving a star rating with your comment next time, that would be SUPERB! Enjoy 🙂
Joyce says
These are THE BEST! My batter was a little runny so I added 3T almond flour to thicken it up. Absolutely delicious and I’ll make again soon!
Alexis Joseph says
Amazing! Yes, the batter is very runny like the bubbly batter picture in the food processor photo. So glad you enjoyed these! If you'd be up for leaving a star rating next time, that would be SUPER awesome. Thanks again, Joyce!
Alexis Joseph says
Appreciate it, Sharon!! Your rock!
Jenna says
These are so yummy, Alexis! I just whipped up a batch last night - I ended up adding a 1/2 tsp of vanilla, just because I can't bake without it 🙂 Thanks for sharing this recipe!
Alexis Joseph says
I love it! Totally feel you on the vanilla, that sounds like a delish addition. If you'd be up for leaving a star rating on the recipe next time, that would be so awesome! It helps others find my recipes 🙂 Thanks again!
ros says
I made this last night, loved it, silicon liners are a must, it gets to sticky; I did cut the sugar to 1/4 cup, and used one of my kids pouches of applesauce, loved the flavor.
Alexis Joseph says
So glad to know these worked well for you with applesauce! Thanks for letting me know, Ros.
Cayli says
Loved how easy these were! Trying with walnuts next time!
Alexis Joseph says
Amazing, thanks a ton for letting me know you loved these Cayli!
Allyson says
The best! Used peanut butter because that’s all I had on hand and they were great. My husband immediately ate two!
Alexis Joseph says
I'm so glad they worked with PB! Thanks Ally!!!
Laurie Caloren says
I'm not allowed any sugar, fake or not. Would these taste ok without maple syrup or a substitute?
Alexis Joseph says
I have never tried these without a sweetener, but I don't think they would taste good unfortunately. They'd be more of a savory muffin. The liquid would have to be replaced here as it also provides structure in the recipe. Sorry I can't be more help!
Laurie Caloren says
Thanks. I will make these for my husband.
Rachel says
I have some suggestions. Being sugar-free can be tough, but it is doable!
1. Try banana puree to sweeten these goodies. Bake one banana on an aluminum tray for 15 minutes # 350, or until the peel is blackened. Scoop out the contents, which should be sugary-sweet, and add to your muffin batter!
2. Boil a sweet potato, blend or mash, and add (same idea)!
3. Use other sweet things, like vanilla and cinnamon, to sweeten 'em.
4. Make date sweetener (I love detoxinista's recipe; super easy and delicious)
Let me know if you try any of these!
Alexis Joseph says
Thanks, Rachel! Yes, Laurie, if you can do natural sweeteners from fruits, these are great suggestions! I have not tried date puree or banana in these muffins but I'd say they're worth a shot if you're able to tolerate those--I'm just not sure how they'd change the structure of the muffins. Let me know!
emmaline says
yummm! these look amazing!
Maclean Nash says
These are wonderful!
Alexis Joseph says
Thank you so much!!
Kori Daniel says
These look so perfect, and they sound delicious!
Alexis Joseph says
Thanks lovely lady! Let me know if you give them a try 🙂
Alexis Joseph says
Sweet, thanks Tracy!
Dylan says
These are so good and have a fab texture! Highly recommend!
Alexis Joseph says
Woop woop! Thanks, Dylan!!