Flourless Pumpkin Muffins

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Healthy, paleo pumpkin muffins made with almond butter and pumpkin. No flour, no oil and no dairy, and 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.

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 Serve These Muffins

They make for a cozy fall breakfast paired with a pumpkin cream cold brew or healthy pumpkin spice latte.

Serve them at brunch alongside healthy breakfast casserole, fall breakfast salad and apple cider mimosas.

They’re also a lovely afternoon snack to tide you – and your kiddos – over until dinner.

Storing Suggestions

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

Be sure to check out the full collection of pumpkin recipes and all my muffin recipes here on EBF.

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4.12 from 210 votes

Flourless Pumpkin Muffins

Healthy, paleo pumpkin muffins made with almond butter and pumpkin. No flour, no oil and no dairy. 9 grams of protein in each muffin!
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12

Ingredients  

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

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Equipment

Additional Info

Course: Breakfast
Cuisine: American
Keyword: healthy pumpkin muffins
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating




178 Comments

  1. 3 stars
    No luck with this one. And I found them difficult to make. I have a vita-mix, and it could not churn this mixture! The only difference was using a keto honey, which I have substituted in many recipes with no issue. They took exactly 20 min. For the tester to come out clean, but found them dry and just not a keeper. Glad others have found them enjoyable. I have three stars because they did actually look and bake like a muffin and the texture, albeit dry, was cake like.

    1. Thank you for your feedback, Jennifer. I really appreciate it! I am sorry that this recipe didn’t turn out the way you had hoped. Did the batter seem thick? I am wondering if you needed to add a bit more liquid.

  2. 5 stars
    So good and came out perfect! I was looking for something to use leftover pumpkin and that it was flourless is a bonus! FYI – I used Thrive Market almond butter which was a little runny and maple syrup so it didn’t jam up my blender.

    1. Oh YUM! What a perfect way to use up that extra pumpkin, I am so happy that this recipe is a hit, Tammy! Thank you so much for sharing your review & star rating, I really appreciate it.

  3. 2 stars
    Unfortunately these came out dry and tasted a bit strange. I even undercooked them for quite a bit. Just not my favorite texture, probably because there is no flour. Unfortunately I wouldn’t make these again.

    1. I am sorry to hear that you did not enjoy this recipe, Michelle. Yes, because they are flourless, they will have a bit of a different texture. If you are looking for a pumpkin muffin, I would recommend my healthy pumpkin muffins, if you give these a try, I’d love to know how you like them!

  4. 5 stars
    These are the most moist, delicious carb friendly muffins I have found. I used sugar free maple syrup (Type 2 diabetes) but otherwise followed the recipe. I mixed them in my KitchenAid mixer with no problem. Love, love, love these . Thank you for such a great recipe.

    1. Ah this is the best, Christine. I am so glad you found this recipe and are loving these muffins. Thank you so much for sharing your review & star rating, it means so much to me!

  5. 5 stars
    These were amazing! These had just the right amount of sweetness and so light and fluffy. Thanks for this recipe!

    1. Ah this is the best, Mari! I am so glad you’re loving this recipe and they turned out great for you. Thanks so much for your review + star rating, I appreciate it!

  6. 5 stars
    Made these today and we all loved them! We used a handheld mixer instead of blender and subbed a combo of applesauce + date syrup instead of honey and they turned out great!

    1. Ah! This sounds absolutely delicious, Jordan. I am so glad they turned out great with your subs. Thanks so much for sharing your review + star rating, I really appreciate it!

  7. I tried these today and they did not turn out. They have an almost bitter taste. Not sure why but I have used almond butter in recipes before and had no issue. Will keep looking for a good one. Thanks for sharing.

    1. Oh no, I am sorry these did not turn out for you, Sumr. Did you change anything about the recipe? I have never encountered a bitter taste in these muffins before.

  8. 5 stars
    These muffins are amazing! I used sunflower seed butter instead of almond butter and used carob chips instead of chocolate chips. In one batch I used date syrup instead of honey and they were simply delicious. My family loved them so much! This is definitely going to be a year round go to muffin. : ) I also played with the baking time. I am at about 5200 feet for elevation and I cooked them for 16 minutes and let them finish in the muffin tin, which left them perfectly moist inside. : )

    1. WOO! This is the best, Dakota. I am so glad you and your family are loving these muffins and they turned out great for you! Thank you for sharing your review & star rating, I truly appreciate it!

  9. 5 stars
    Just made these exactly as described and they came out so fluffy, moist, and absolutely delicious ! So easy in the blender too! Will definitely be making these again and again.

    1. WOO! I am so excited to hear that you are loving these muffins, Neha. Thank you for your review + star rating, I really appreciate it!