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.


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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. 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

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Recipe rating

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

      Iโ€™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!!

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

      These are my new favorite muffins!! Easy recipe & so delicious!! Itโ€™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. ๐Ÿ™‚

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

      These are amazing!So fluffy and the perfect amount of sweetness ๐Ÿ™‚
      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. ๐Ÿ™‚

    4. Slg
      November 15, 2020 AT 1:47 pm

      I am so thankful for this recipe. I experienced some major health issues over night and eating has been SO hard w the new strict diet and finding tasty food to eat. These are SO wonderful!!!โ€™
      Thank you, thank you, thank you!!

      1. Brittany Mullins
        November 15, 2020 AT 7:56 pm

        Ahh yay, I’m so glad you’ve been enjoying these muffins! ๐Ÿ™‚

    5. Elizabeth Trihub
      October 25, 2020 AT 6:54 pm

      Haven’t made these yet, but I can tell they will be a hit!! So glad there are people like you who come out with these amazing recipes

      1. Brittany Mullins
        October 25, 2020 AT 11:48 pm

        Thank you, Elizabeth. ๐Ÿ™‚ Definitely come back and let me know if you end up trying these muffins and what you think of them!

    6. Kim Davis
      October 22, 2020 AT 12:07 pm

      Can you use peanut butter instead of almond butter?

      1. Brittany Mullins
        October 22, 2020 AT 12:25 pm

        Yes, peanut butter will work just fine.

    7. Kristen
      October 21, 2020 AT 1:14 pm

      Hey! Wondering if flax eggs would work?

      1. Brittany Mullins
        October 21, 2020 AT 9:11 pm

        Hey Kristen – I haven’t tried using flax eggs for these muffins, so I’m not 100% sure how they’ll turn out. One person did let me know she tried flax eggs and it worked for her. Let me know if you try it though!

    8. Hallie Hoo
      October 21, 2020 AT 3:40 am

      Would it be the same if I use pumpkin pie spice extract instead of powder and how much to use?

      1. Brittany Mullins
        October 21, 2020 AT 12:29 pm

        Hey Hallie – I haven’t tried an extract, but I’m sure it’d work. I would just look up conversations to see how much extract to put in since it’s probably stronger than the spices.

    9. Arlene
      October 21, 2020 AT 2:17 am

      These are amazing. I was doubtful on how they would make a bread, but they came out perfectly. So tasty. Hubby loves them too. Thanks for all the good food!

      1. Brittany Mullins
        October 21, 2020 AT 9:07 pm

        I know, isn’t it crazy how much the almond butter works as a sub for flour?! So glad these muffins were a hit. Thanks for taking the time to leave a comment + star rating. I really appreciate it!

    10. Wendy
      October 20, 2020 AT 9:15 pm

      Just came out of the oven. I got 12 regular size and 12 mini muffins. Quick and easy to make. I didnโ€™t have the chocolate chips, so I made without and they are delicious.

      1. Brittany Mullins
        October 21, 2020 AT 9:06 pm

        So glad you’re loving these muffins, Wendy! Thanks for making them and for taking the time to leave a comment + star rating. I so appreciate it. <3

    11. Kam
      October 19, 2020 AT 7:35 pm

      They taste great, but the inside started turning green after they cooled. Is that normal? I used unsweetened sunbutter in place of almond butter.

      1. Brittany Mullins
        October 20, 2020 AT 2:14 pm

        Yes, when baking with sunflower butter it does turn baked goods a tad green. The chlorogenic acid (chlorophyll) in sunflower seeds reacts with the baking soda/powder when baked, but it’s completely harmless and will taste just fine!

    12. Leez
      October 19, 2020 AT 5:11 pm

      Very good muffins for a delicious and healthy treat, l just switched the chocolate for pecans ๐Ÿ˜‹the texture is very good considering they have no flour ๐Ÿ˜‹and so quit and easy to make thank you Brittany ๐Ÿ‘๐Ÿป

      1. Brittany Mullins
        October 20, 2020 AT 2:09 pm

        Yay! So glad you enjoyed these muffins! Thanks for making them and for coming back to leave a comment + star rating. I so appreciate it!

    13. Julie
      October 19, 2020 AT 3:07 pm

      These are sooo good. My hubby is type 1 diabetic so I used 11/2 bananas in place of the honey. Iโ€™m still cooking, but it will make 4-5 dozen mini muffins. Cook time is 15 minutes. ๐Ÿ˜€

      1. Brittany Mullins
        October 20, 2020 AT 2:03 pm

        Woo!! So glad these muffins are a hit, Julie! Thanks for sharing that the bananas worked in place of the honey. It’s super helpful for other readers, so I appreciate it!

    14. Ella Rossiter
      October 17, 2020 AT 2:46 pm

      These are impressively spongey and fluffy for a flourless muffin. i was very impressed! they donโ€™t taste super sweet, they taste wholesome and healthy but still taste great. even without the chocolate chips i think they would be delicious!!

      1. Brittany Mullins
        October 17, 2020 AT 3:26 pm

        I’m so glad you enjoyed these muffins, Ella! Thanks for making them and for coming back to leave a comment + star rating. The reviews are super helpful for other readers, so I appreciate it. ๐Ÿ™‚

    15. Leonie
      October 15, 2020 AT 6:24 pm

      Hi Brittany,

      I am doing your recipe right now, and my paste is really, really liquid . Is it bc i added the 4 eggs as on the blog recipe, instead of the 2 that we can see into the video ?! What should I do now ?! ๐Ÿ˜… thanks for your help!

      1. Brittany Mullins
        October 16, 2020 AT 2:48 am

        Hey Leonie – Oh no! I’m so sorry to hear that and so sorry for the confusion on the eggs with the video. It should be the 4 eggs. Did you skip one of the other ingredients? Did you end up baking the muffins – how’d they turn out?

    16. Gail
      October 15, 2020 AT 4:39 pm

      These were super easy to make and soooo delicious! My grandkids even loved them! 2nd recipe I’ve made of yours!! ๐Ÿ™‚

      1. Brittany Mullins
        October 16, 2020 AT 2:42 am

        Ahh yay!! I’m so glad these muffins were a hit!

    17. Hannah
      October 13, 2020 AT 12:55 pm

      Can I mix by hand?

      1. Brittany Mullins
        October 13, 2020 AT 2:14 pm


    18. Brennan Allen
      October 12, 2020 AT 11:53 pm

      Delicious! And super easy! A new fall favorite

    19. Brennan
      October 12, 2020 AT 11:52 pm

      Delicious! And super easy! A new fall favorite

    20. Jess
      September 27, 2020 AT 7:51 pm

      Made these vegan with flax eggs and maple syrup instead of honey. SO good!!

      1. Brittany Mullins
        September 28, 2020 AT 2:47 pm

        Ohh good to know they turned out with flax eggs, Jess. Thanks for sharing!

    21. Terry Starr
      September 26, 2020 AT 10:36 am

      Can I make them without the chocolate chips?

      1. Brittany Mullins
        September 28, 2020 AT 3:01 pm


    22. Shira
      September 11, 2020 AT 3:44 pm

      AMAZING! The muffins turned out absolutely delicious! Thank you ๐Ÿ™‚

      1. Brittany Mullins
        September 14, 2020 AT 3:40 pm

        So glad you loved these muffins, Shira! Thanks for making them and for coming back to leave a comment + star rating. I so appreciate it. ๐Ÿ™‚

    23. Katie
      June 19, 2020 AT 8:09 pm

      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

      1. Brittany Mullins
        June 20, 2020 AT 1:48 am

        Ahh yay!! So glad you enjoyed these muffins, Katie. Thanks for making them and for coming back to leave a comment – I so appreciate it. ๐Ÿ™‚

    24. Brynn
      April 9, 2020 AT 3:51 pm

      Hi! How many calories in a normal sized muffin?

      1. Brittany Mullins
        April 9, 2020 AT 4:41 pm

        Hey Brynn – I just updated the post with the nutritional info for the regular sized muffins. ๐Ÿ™‚

    25. Ruchi shah
      March 26, 2020 AT 6:36 am

      Substitute for eggs plz?

      1. Brittany Mullins
        March 26, 2020 AT 2:57 pm

        Someone commented on my Facebook page saying that they made the muffins using flaxseed eggs and they turned out! Let me know if you try it too.

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