Easy 7-ingredient Healthy Flourless Pumpkin Muffins made with no oil or refined sugar and packed with 6g of protein per muffin! So moist, fluffy and naturally gluten free.
WOAH BABY.
Does it get any easier than this?!
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 juuuuust another healthy pumpkin baked good recipe, today is the day for you. These Flourless Pumpkin 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!
These muffs are so freaking moist that it’s near magical. AND! They stay that moist in the fridge for like, several days. Seriously…my last batch has been in there for at least a week and they’re still going strong. They’re just divine with coffee or chai tea!
Recipe tips and substitutions
These muffins come together in no time. Simply place all the ingredients in a blender or food processor, and voila! You can also mix by hand, but I find the aforementioned options a bit easier on the arms.
- Nut butter: 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. Use sunflower seed butter for a nut free version.
- 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: This bread has a lot 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 1/2 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.
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.
Which nut butter is best?
I have only made these with almond butter (I get Kirkland brand at Costco), but the neutral, cookie-like flavor of cashew butter would also be great. My friend made them with natural peanut butter (the drippy kind from Costco) and said they worked great! They will have a stronger peanut flavor, though. I would not use peanut butter spread like Jif or Skippy.
For a nut free version, you can use sunflower seed butter, but they will have a stronger flavor. Also, a natural reaction occurs with sunflower seed butter and baking soda that makes muffins turn an odd shade of green. It’s harmless, but beware!
Storage tips
The best place to store these pumpkin muffins is 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.
To freeze muffins, 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 pumpkin favorites:
- Almond Flour Pumpkin Bread
- Healthy Pumpkin Bars
- Fluffy Vegan Pumpkin Muffins
- 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
Healthy Flourless Pumpkin Muffins
- Prep Time: 5 minutes
- Cook Time: 23 minutes
- Total Time: 28 minutes
- Yield: 12 muffins 1x
- Category: Muffin
- Method: Oven
- Cuisine: American
Description
Easy 7-ingredient Healthy Flourless Pumpkin Muffins made with no oil or refined sugar and packed with 6g of protein per muffin! So moist, fluffy and naturally gluten free.
Ingredients
- 1 cup creamy almond butter*
- 3/4 cup canned pumpkin puree
- 1/2 cup pure maple syrup
- 3 large eggs
- 2 tbsp pumpkin pie spice
- 1 tsp baking soda
- 1/2 tsp fine sea salt
Instructions
- Preheat oven to 350ºF. Grease a muffin tin liberally with cooking spray or line with paper liners/silicone baking cups.
- Blend all ingredients in a food processor or 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 1/2 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 peanut butter (the drippy kind from Costco) and said they worked great! They will have a stronger peanut flavor, though. I would not use peanut butter spread like Jif or Skippy. For a nut free version, use sunflower seed butter. Cashew butter also works.
STORAGE: Store muffins 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. To freeze muffins, place in a freezer bag in an even layer. They will stay fresh for up to 3 months. You can thaw them on the counter when you’re ready to eat or microwave them individually.
VEGAN: I have not tested a vegan version of this recipe. They will taste great with chia or flax eggs but will not rise the same. You can also try Ener-G egg replacer or make my Vegan Pumpkin Muffins instead! I have not tested this as a loaf either, but this Almond Flour Pumpkin Bread is my go-to.
You can make your own pumpkin pie spice by combining 4 tsp cinnamon, 1 tsp ground nutmeg, 1 tsp ground ginger, and 1/2 tsp ground cloves. The measure out 2 tbsp to use in this recipe.
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.
★★★
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.
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!
★★★★★
Wonderful, thank you so much Katie!
I made these last night and followed the recipe to a T.
A very easy recipe and they are delicious!
I’m so glad! If you’d be up for leaving a star rating with your comment next time, that would be SUPERB! Enjoy 🙂
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!
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!
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!
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!
These are the best muffins I’ve ever tasted!! And only 7 ingredients! They are the perfect, healthy snack to get me through the course of my day. Thanks Hummusapien!!
★★★★★
Appreciate it, Sharon!! Your rock!
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.
★★★★★
So glad to know these worked well for you with applesauce! Thanks for letting me know, Ros.
Loved how easy these were! Trying with walnuts next time!
★★★★★
Amazing, thanks a ton for letting me know you loved these Cayli!
The best! Used peanut butter because that’s all I had on hand and they were great. My husband immediately ate two!
★★★★★
I’m so glad they worked with PB! Thanks Ally!!!
I’m not allowed any sugar, fake or not. Would these taste ok without maple syrup or a substitute?
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!
Thanks. I will make these for my husband.
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!
★★★★★
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!
yummm! these look amazing!
★★★★★
These are wonderful!
★★★★★
Thank you so much!!
These look so perfect, and they sound delicious!
Thanks lovely lady! Let me know if you give them a try 🙂
I just made these and they couldn’t be easier. I added chocolate chips. I’ll definitely be making these all fall long!
★★★★★
Sweet, thanks Tracy!
These are so good and have a fab texture! Highly recommend!
★★★★★
Woop woop! Thanks, Dylan!!