Flourless Pumpkin Muffins

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

They have pumpkin in them, of course. It’s fall and you’re reading EBF — if I’m making a baked good right now, there’s a 99% chance it’s going to have pumpkin in it.

Flourless Muffins? Yup!

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. I’ve never baked muffins without any flour so I was shocked that they they turned out looking and tasting like real muffins, not dense balls of pumpkin and almond butter. Granted, I would have still eaten the balls, because those sound pretty good too. hmmmโ€ฆ maybe I have another recipe idea on my hands. ๐Ÿ™‚

Another awesome feature is that the muffins come together in minutes and there’s no mixing bowls to clean because you blend the batter in your blender or mini chopper. I have to thank Averie of Averie Cooks for the blender muffin idea. She’s a genius!

These muffins have been recipe-tested then taste-tested by several of our friends and we can all agree that they’re pretty darn good. There are only two left after making a full batch on Saturday. I’ll take that as a sign that I’ll be making these again soon.

I hope you all like them as much as we do!

If you make these flourless pumpkin muffins, please be sure to leave a comment and star rating below letting me know how they turn out. Your feedback is so helpful for the EBF team and other EBF readers.



Flourless Pumpkin Muffins

  • Author: Brittany Mullins
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12


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


  • 1 1/3 cups almond butter
  • 2/3 cup canned pumpkin
  • 4 eggs
  • 6 Tablespoons honey
  • 2 Tablespoons pumpkin pie spice*
  • 2 teaspoons vanilla
  • 1 teaspoon baking soda
  • pinch of sea salt
  • 2/3 cup mini chocolate chips (I used Enjoy Lifeย mini chocolate chips)


  1. Preheat oven to 375ยฐF. Prepare muffin tin by spraying well with cooking spray, or line the tins with paper or silicone liners (affiliate link). Set aside.
  2. In your blender add all ingredients (except the chocolate chips) and blend on high-speed until creamy, about 1 minute.
  3. Stir in chocolate chips by hand.
  4. Fill each muffin cavity about 3/4 full with the muffin mixture.
  5. Bake for 20 minutes, or until the tops are set and a toothpick inserted into the center comes out clean without any batter. ย (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. 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.


  • I used pumpkin pie spice in this recipe, if you don’t have any or can’t find it, you can make your own with ground cinnamon, ginger, nutmeg and cloves.
  • For mini muffins, bake for 7-8 minutes. 1 batch will make 36 mini muffins.
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American


  • Serving Size: 1
  • Calories: 283
  • Sugar: 18g
  • Sodium: 74mg
  • Fat: 20g
  • Saturated Fat: 4g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 23g
  • Fiber: 5g
  • Protein: 9g
  • Cholesterol: 55mg

Keywords: flourless pumpkin muffins, almond butter pumpkin muffins

Leave a Comment

Your email address will not be published. Required fields are marked *

  1. 11/10 muffins! This recipe is so insanely easy in the blender and comes together so quickly. I added extra chocolate chips (of course) but found these to be incredibly moist and flavorful. They were a wonderful snack during my first week back with long days at school! Filling, flavorful and you would never know they are flourless. Awesome consistency

  2. Mine only needed about 14-15 min of bake time otherwise they got really dark. The taste is great though! Also my blender wasnโ€™t powerful enough for the batter so I ended up mixing by hand, which worked fine.

  3. Whoa! Muffins without flour! I could not believe these held up like that did with mostly liquid ingredients. Incredible, healthy and tasty. Totally genius.

    • I know, isn’t it crazy that nut butter works as a substitute for flour?! I’m so glad you loved these muffins, Anuja!! Thanks for trying my recipe and for coming back to leave a comment + star rating. I really appreciate it. <3

  4. Is mixing by blender necessary? Could I mix by hand?

    Many recipes call for blender or food processor–especially those for no-bake items. But I don’t have either and would prefer not to buy another electric appliance!

  5. Omfg I’m in love with these muffins. I cannot believe they’re grain free. The texture is amazingly like a real deal muffin…maybe better. I made minis but with regular sized choc chips. Only sub I made was maple syrup in lieu of honey. I will make these for EVER!
    THANK YOU!!!

    • YAY!! That makes me so happy to hear, Erin! These are one of my all-time faves and I’m so glad you loved them too. I really appreciate you coming back to leave a comment and star rating. It’s super helpful to other readers. <3

    • Hey Toni, You can use any brand of almond butter that you prefer! I switch it up based on where I’m shopping and what’s on sale, but I go for natural almond butter with only 1 or 2 ingredients: almonds and salt. It’s better for you than the nut butters with added oil and sugar. And, natural almond butter usually isn’t as thick as processed nut butters so it’s more drippy, which makes it easier to stir into recipes!

  6. This is my first time ever posting a review for a recipe…just never get to it….but had to do write something because…..I just made them and they are DELICIOUS! Thnx for the recipe! Will be taking these to work tomorrow! Came out great!! ๐Ÿ™‚

  7. Love the look of these, however, living in Oz there is no such product as canned pumpkin, and Iโ€™ve been told that our pumpkin doesnโ€™t have the same taste as the ones used in your pies and cakes. Is their a suitable alternative please?

  8. Yummy – I am not a big fan of pumpkin spice so adapted it. Really like these muffins, well, to be honest, I havenโ€™t had a bad recipe from Eating Bird food yet, and itโ€™s pretty much the only way I eat now!โค๏ธ

    • Aww, that makes me so happy to hear! I’m glad you enjoyed these muffins and are loving the other recipes, Kathy. I really appreciate you taking the time to leave a comment + star rating. It means the world to me! <3

  9. Just wanted to thank you. I am celiac and trying to eat healthy. I love the recipes you share. I have made a few and found them tasty which not all gluten free food is and easy to make. Plus I usually have all the ingredients in my cupboard. Thanks again. God bless. Nancy

  10. I just made these delicious muffins! I can’t believe how easy they were to whip up even by hand without a mixer! I will be making these again for a gathering, they will be the hit of the party! โค๏ธ

  11. I made this recipe with sunflower butter becuae my daughter doesnt like nuts and part if the muffin turned green. All of the ingredients were fresh. Any clue what might have happened?

    • Oh my goodness, yes! The chlorogenic acid (chlorophyll) in sunflower seeds reacts with the baking soda/powder when baked and causes the green color. This has happened to me before and although they look funky, they’re totally fine to eat.

  12. Made these for my son’s Preschool class and the kiddos loved them. I didn’t use chocolate chips but topped them with homemade maple roasted pumpkin seeds.

    I want to make regular sized muffins and or a loaf with this recipe. Have you tried making a loaf witht he recipe with just longer bake time?

    Thanks again for delicious and healthy recipes!

  13. What could I use to replace the almond butter ?? I was thinking of part Nutella and part normal butter ??

    I am super excited to make these for my family

    • You could try using a different nut butter but I’m not sure how they’d turn out since I haven’t tested it. Let me know how they turn out if you do end up trying something other than almond butter. ๐Ÿ™‚

  14. Can butter be used instead of almond butter? Thanks for sharing the recipe. My husband is on low carb and I can use sugar free maple syrup to make these fairly low carb.

  15. Baked these today with sunflower butter (my husband is allergic to almonds) and they were yummy but turned bright GREEN (we are calling them Hulk Muffins) about 20 minutes after baking. Perhaps there is a reaction between the sunflower butter and one or more of the other ingredients?

  16. I made these with sunflower butter since we are paleo and have a tree nut allergy. This time I will be trying pumpkinseed butter.
    Has anyone else had them turn black a day after baking? They were still totally yummy but discolored throughout. Hmm

  17. Thanks so much for the recipe share – it sounds lovely! Have you had any feedback about making the recipe nut free? Coconut oil is ok for me, but I think it might alter the texture too much. Peanut butter and almond butter are no goes. Thanks for your thoughts! ๐Ÿ™‚

  18. This recipe was amazing. I made regular sized muffins and they only needed about three minutes more. I also made them with honey and maple syrup. Personally, I like the maple syrup better. They taste sweeter. I also switched the chocolate chips for raisins the second time and use them for a healthy breakfast. I’m so glad someone showed me to use almond butter in baking.

  19. My daughter just gave me this recipe along with some killer whole bean coffee for my birthday. I’ll be making these muffins tomorrow to enjoy with that coffee. Pumpkin muffins, fresh coffee, and Monday night football!!! Can hardly wait.

  20. Thanks so much for sharing!
    It’s great to find recipes that don’t call for sugar & flour – and still taste awesome. After making these yummy muffins, my home smells like a pumpkin pie and I’m tempted to make another round! Definitely sharing this recipe.


  21. these are so good! i used a regular size muffin pan since i don’t have a mini one, and they turned out great. my 12 month old LOVES them!

  22. These sound moist and yummy Brittany! I’m vegan and can adjust nearly everything but this recipe may be tricky. The only real binder is the eggs. I wonder if using ground flax and water whipped together would be enough to bind them. It’s amazing to me that even with eggs they would bake well!

  23. Just made these and they are so delish! Thanks so much for coming up with this wonderful recipe!
    I used peanut butter instead of almond butter and they were still fantastic:)

  24. Do you think I could make these without the honey? I can’t have sugar so I would substitute stevia instead…I’m just worried the consistency would be off.

  25. I am so excited to try these! Since going grain free, I’ve been seriously craving something sweet that won’t make me sick. I think you’ve just saved the day ๐Ÿ˜‰

  26. I just made these in a normal sized muffin tin and I have to say, they are amazing. Thanks for the recipe and the recommendation to adjust the cooking time! I doubled the recipe and it made a dozen. I can’t believe how fluffy these turned out…

  27. This is just the recipe I’ve been trying to find! Thank you so much! I have one question, do you think they would be as good if I used peanut butter instead of almond?

  28. These sound so wonderful! I bet all that almond butter just tastes amazing with the pumpkin.
    I’m seriously obsessed with all pumpkin baked goods at the moment, so these will definitely need to be tried out!

  29. Would you recommend using a blender rather than a food processor or would either work well for this recipe? These sound yummy! I might make them for my football party this weekend.

    • I haven’t tried them in a regular muffin tin but I think they should work, you’d just need to cook them longer — maybe start checking them at 14-15 minutes. Let me know if you end up trying it.

      PS – I know what you mean about eating one too many mini muffins. That’s what my weekend consisted of. ๐Ÿ˜‰

      • I have made these twice in full-size muffin tins and they work perfectly when baked for 15 minutes. I’ve also subbed maple syrup (Canadian, eh) for honey and it tastes so good. This is an excellent recipe – thank you!

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!