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plate of pumpkin muffins

Healthy Flourless Pumpkin Muffins

  • Author: Alexis Joseph | Hummusapien
  • Prep Time: 5 minutes
  • Cook Time: 23 minutes
  • Total Time: 28 minutes
  • Yield: 12 muffins 1x
  • Category: Muffin
  • Method: Oven
  • Cuisine: American


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.


  • 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


  1. Preheat oven to 350ºF. Grease a muffin tin liberally with cooking spray or line with paper liners/silicone baking cups.
  2. 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.
  3. 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.


*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.