Flourless Pumpkin Muffins

DF GF VG

Healthy, paleo pumpkin muffins made with almond butter and pumpkin. No flour, no oil and no dairy. 9 grams of protein in each muffin!

Fall is here and that means it’s time to break out the canned pumpkin (or made some pumpkin puree) and get baking! I have a ton of healthy pumpkin recipes here on EBF so it’s hard to say which is best, but when it comes to pumpkin muffins… these might be my favorite.

They make for a cozy fall breakfast (paired with a pumpkin cream cold brew or healthy pumpkin spice latte) or a lovely afternoon snack to tide you over until dinner.

An overhead shot of a cooling rack with 12 flourless pumpkin muffins on top.

Ingredients For Paleo Pumpkin Muffins

  • almond butter – this is the base of these pumpkin muffins. Look for a brand with only 1-2 ingredients. Just almonds or just almonds and salt. You want it to have a drippy consistency rather than super thick.
  • pumpkin – you can use canned pumpkin or homemade pumpkin puree. Just be sure you don’t accidentally buy pumpkin pie mix because that’s sweetened and not what we’re looking to use in this recipe.
  • eggs – these muffins don’t use flour so you need eggs to help the muffins rise and create the fluffy texture. Because there are quite a few eggs needed, I don’t recommend trying to replace these with an egg replacer. Try my vegan pumpkin muffins if you want an egg-free recipe.
  • honey – this is the only sweetener needed! You can use another liquid sweetener like maple syrup if desired.
  • pumpkin pie spice – this mixture is a combo of fall spices. You can make your own pumpkin pie spice using my recipe or use a store-bought blend.
  • vanilla, baking soda and sea salt – three baking essentials.
  • chocolate chips – I used Lily’s dark chocolate chips to keep these muffins lower in sugar, but you can use whatever chocolate chips you have on hand.
A woman's hand is holding up a flourless pumpkin muffin that has a bite taken out of it.

No Flour or Dairy Needed!

The exciting part about these muffins isn’t what’s in them, it’s what’s not in them! There’s no flour (not even coconut flour or almond flour), no oil or butter, no dairy and they only contain a small amount of added sugar from the honey and chocolate chips.

Like my healthy zucchini muffins, these muffins are made with almond butter as the base! Before developing these two recipes I had never baked muffins without flour so I was shocked that they they turned out looking and tasting like real muffins, not dense balls of pumpkin and almond butter. Hooray!

Blender Muffins = Less Dishes

Another bonus… these muffins come together in minutes and there’s no mixing bowls to clean because you blend the batter in your blender or food processor. I have to thank Averie of Averie Cooks for the blender muffin idea. She’s a genius!

Of course, if you don’t have a blender, no worries! You can totally mix all the ingredients together in a bowl!

Overhead shot of a blender with flourless pumpkin batter and chocolate chips on top.

Why You’ll Love These Pumpkin Muffins

These muffins have been taste-tested by several of our friends and everyone absolutely loves them. Not only are they easy to make (just mix everything together in your blender), but the texture and flavor is amazing.

An overhead shot of a plate with 6 flourless muffins on it.

Tips and Substitutions

  • Almond butter – you can replace this with another nut/seed butter. I recommend cashew butter or sunflower seed butter.
  • Eggs – as I mentioned above, I don’t recommend trying to replace these with an egg replacer. Try my vegan pumpkin muffins if you need an egg-free recipe.
  • Chocolate chips –feel free to swap these for another mix-in option like raisins, cranberries or chopped pecans.

How to Store These Muffins

Muffins are always best fresh, but you can totally store them for later. Once the muffins are done baking, remove from the muffin tin and let them cool completely on a wire rack. Place in an air-tight container and store at room temperature for 4-5 days or in the freezer for up to 4 months.

Paleo Pumpkin Muffin FAQ

Are Pumpkin Muffins Healthy?

Most traditional pumpkin muffins are made with white flour and white sugar so while they’re fine in moderation I wouldn’t consider them healthy. These paleo pumpkin muffins are flourless and sweetened with only a small amount of honey. They also provide a good amount of fat and protein so they’ll actually keep you feeling full. They’re definitely healthier than most pumpkin muffins.

Can You Freeze Pumpkin Muffins?

Yes, like most baked goods pumpkin muffins can be stored in the freezer. Place in an airtight container and store in the freezer for up to 4 months.

Two healthy pumpkin muffins stacked with a bite taken out of the top muffin.

Recipes to Use Up the Leftover Pumpkin

More Healthy Muffin Recipes

Paleo Pumpkin Muffins

4 from 65 votes
Healthy, paleo pumpkin muffins made with almond butter and pumpkin. No flour, no oil and no dairy. 9 grams of protein in each muffin!
Two healthy pumpkin muffins stacked with a bite taken out of the top muffin.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12

Ingredients

  • 1 ⅓ cups almond butter
  • cup canned pumpkin or homemade pumpkin puree
  • 4 eggs
  • 6 Tablespoons honey
  • 2 Tablespoons pumpkin pie spice
  • 2 teaspoons vanilla
  • 1 teaspoon baking soda
  • pinch of sea salt
  • cup chocolate chips, I used Lily's chocolate chips

Instructions
 

  • Preheat oven to 375°F. Prepare muffin tin by spraying well with cooking spray, or line the tins with paper or silicone liners. Set aside.
  • In your blender add all ingredients (except the chocolate chips) and blend on high-speed until creamy, about 1 minute.
  • Stir in chocolate chips by hand.
  • Fill each muffin cavity about 3/4 full with the muffin mixture.
  • Bake for 20 minutes, or until the tops are set and a toothpick inserted into the center comes out clean without any batter. (See below for cook time for mini muffins). Allow muffins to cool for 5-10 minutes or until they are firm enough and cool enough to handle.
  • Allow muffins to cool for 5-10 minutes or until they are firm enough and cool enough to handle. Remove from tin and let cool completely on a wire rack. Muffins are always best fresh, but these will keep airtight at room temperature for about 5 days, or in the freezer for up to 4 months.

Video

Equipment

Notes

  • Almond butter: you can replace this with another nut/seed butter. I recommend cashew butter or sunflower seed butter.
  • Eggs: as I mentioned above, I don’t recommend trying to replace these with an egg replacer. 
  • Mix-ins: feel free to swap the chocolate chips for another mix-in option like raisins, cranberries or chopped pecans.
  • Mini muffins: to make mini muffins, use a mini muffin tin and bake for 7-8 minutes. 1 batch will make 36 mini muffins.

Nutrition

Serving: 1 Calories: 265kcal Carbohydrates: 21g Protein: 9g Fat: 20g Saturated Fat: 2g Polyunsaturated Fat: 4g Monounsaturated Fat: 10g Cholesterol: 63mg Sodium: 109mg Fiber: 6g Sugar: 11g
Course: Breakfast
Cuisine: American
Keyword: healthy pumpkin muffins

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    137 comments
    1. Kimberly
      September 21, 2021 AT 12:06 pm

      These look delish and great protein, but WOW the calories at 265? Any suggestion for lowering the calorie load besides no chocolate chips?

      1. Brittany Mullins
        September 21, 2021 AT 3:17 pm

        Hey Kimberly, a large portion of the calories comes from the nut butter which is an essential part of this recipe. It seems like walnut butter is a bit lower in calories so you could try that, but it might change the taste of the muffins. let me know if you try it!

    2. Elizabeth
      September 8, 2021 AT 8:15 am

      5 stars
      Deliciousness! Healthy! Will make these all the time-without choc chips for my g-babies! I make many of your recipes, always yummy!

      1. Brittany Mullins
        September 8, 2021 AT 12:11 pm

        Ah yay! This makes me so happy to hear, Elizabeth! So pumped you’re loving these pumpkin muffins. Thanks so much for the review!

    3. Lisa
      February 24, 2021 AT 2:15 pm

      5 stars
      I’ve made these several times, and the taste and texture are really good!

      1. Brittany Mullins
        February 24, 2021 AT 3:17 pm

        Woo!! So glad you’ve been loving these muffins, Lisa. Thanks for the review!!

    4. Emma Ringer
      December 20, 2020 AT 4:31 pm

      5 stars
      These are my new favorite muffins!! Easy recipe & so delicious!! It’s hard to find healthy versions of things that both my toddler and husband love – your website has given me so many great ones that we all love! I am so thankful.

      1. Brittany Mullins
        December 20, 2020 AT 11:36 pm

        Ahh yay, so glad these muffins were a hit!! Thanks for making them and for coming back to leave a review. It means the world to me. 🙂

    5. Vivi
      November 24, 2020 AT 10:02 am

      5 stars
      These are amazing!So fluffy and the perfect amount of sweetness 🙂
      I posted a picture on my Instagram story and so many people asked for the recipe. I love sharing your page and your recipes because they are always so good! Thank you!

      1. Brittany Mullins
        November 24, 2020 AT 7:05 pm

        Ahh yay! So glad you’re loving this recipe! Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂

Parchment paper lined with protein balls.

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