These Healthy Flourless Pumpkin Muffins are a wonderfully moist and tender treat, perfect for a crisp autumn morning. Made without any flour, they are naturally gluten-free and packed with cozy pumpkin spice flavor.
My sister Jennifer, our family’s baker, first made these on a crisp autumn day. The whole house filled with the warm scent of pumpkin as she whisked the batter, her face lit with joy. She wanted a treat that felt special but was secretly wholesome. These muffins taste just like that happy memory.
Why This Recipe is So Dear to Me
- Naturally Gluten-Free: These muffins are made without any flour, making them a perfect option for those with gluten sensitivities.
- Quick and Easy: The batter comes together in one bowl in just a few minutes.
- Healthy & Wholesome: Packed with pumpkin and almond butter, these are healthy muffins you can feel good about eating.
- Perfect for Meal Prep: They store beautifully, making them a great grab-and-go breakfast or snack for the week.
What You’ll Need From the Pantry
- 1 cup pure pumpkin purée
- 2 large eggs
- ½ cup creamy almond butter (or peanut butter)
- ¼ cup honey or pure maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- 1 teaspoon pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger)
- Pinch of salt
Optional Topping:
- ½ cup Greek yogurt or dairy-free yogurt (for frosting look)
- 1 teaspoon honey (to sweeten)
My Trusted Kitchen Tools for This Recipe
Muffin Tin
A standard 12-cup muffin tin is essential for baking these muffins to perfection.
Large Mixing Bowl
A good-sized bowl gives you plenty of room to whisk the ingredients together without any spills.
Bringing Your Muffins to Life, Step by Step
First, Let’s Warm Up the Kitchen
First, preheat your oven to 350°F (175°C). While it’s warming up, you can line or lightly grease a 12-cup muffin tin. A little preparation now makes for an easy cleanup later!
Whisking Up the Heart of the Batter
In a large bowl, whisk together the pumpkin purée, eggs, almond butter, honey, and vanilla. Keep whisking until the batter is smooth and creamy; this ensures a light and airy texture in your finished muffins.
Adding a Whisper of Autumn Spice
Next, sprinkle the baking soda, pumpkin pie spice, and salt over the wet ingredients. Stir everything together gently, just until it’s all combined. It’s important not to overmix here.
Filling the Tins with Care
Carefully divide the batter among the prepared muffin cups. I find filling them about three-quarters full is just right to give them space to rise into lovely domes.
Letting the Oven Work Its Magic
Place the tin in your preheated oven and bake for 18–20 minutes. You’ll know the muffins are ready when the centers feel set and a toothpick inserted into the middle comes out clean.
A Moment of Patience Before the First Bite
Let the muffins cool completely in the pan before moving them to a wire rack. If you’re adding the topping, wait until they are fully cooled to spread the sweetened yogurt on top for that lovely frosting-like finish.
A Gentle Note on Nutrition
Please note that the nutritional values provided are an estimate and can vary based on the specific ingredients and brands you use. This information is intended as a general guide.
Ways to Make This Recipe Your Own
- Nut-Free Option: For a nut-free version, simply swap the almond butter for an equal amount of sunflower seed butter or tahini.
- Lower Sugar: You can reduce the honey or maple syrup to two or three tablespoons if you prefer a less sweet muffin.
- Add-Ins: For extra texture and nutrition, feel free to stir in a ¼ cup of chocolate chips, chopped nuts, or seeds like chia or flax before baking.
My Favorite Ways to Share These Muffins
- Enjoy a muffin warm from the oven with a small pat of butter for a simple, comforting snack.
- Serve them alongside a cup of hot coffee or spiced tea for the perfect autumn breakfast.
- For a light dessert, crumble a muffin over a bowl of vanilla yogurt and top with a sprinkle of cinnamon.
A Few Loving Tips for Muffin Success
- Overmixing the Batter: Stirring the batter too much after adding the dry ingredients can result in dense muffins. Mix only until you no longer see streaks of the dry ingredients for a tender crumb.
- Not Cooling Completely: If you add the yogurt topping while the muffins are still warm, it will melt and become runny. Patience is key, so let them cool completely first.
- Using Pumpkin Pie Filling: Be sure to use 100% pure pumpkin purée, not pumpkin pie filling, which contains added sugars and spices that will alter the recipe’s outcome.
How to Keep Them Fresh for Later
To keep your gluten free pumpkin muffins fresh, store them in an airtight container lined with a paper towel to absorb excess moisture. They will last for up to four days at room temperature or about a week in the refrigerator. These no flour pumpkin muffins also freeze wonderfully for up to three months.
From My Kitchen to Yours
There’s something so special about the smell of pumpkin muffins baking in the oven. It fills the whole house with warmth and feels like a hug. I hope this simple recipe brings as much joy to your kitchen as it has to mine and helps you create your own sweet memories with the ones you love.
Your Questions, Answered with a Smile
Can I use a different type of nut butter?
Absolutely! While I love almond butter here, creamy peanut butter or even cashew butter would be delicious substitutes in these pumpkin muffin recipes.
How do I make my own pumpkin pie spice?
If you don’t have pumpkin pie spice on hand, you can easily make your own by combining ½ teaspoon of cinnamon with ¼ teaspoon each of ground nutmeg and ground ginger.
Can I freeze these muffins?
Yes, these muffins freeze beautifully. Once they have cooled completely, wrap them individually and place them in a freezer-safe bag or container. They can be frozen for up to 3 months. Just thaw at room temperature or warm them gently in the microwave.
Print
Healthy Flourless Pumpkin Muffins
- Total Time: 30 minutes
- Yield: 12 muffins 1x
- Diet: Gluten Free
Description
Wonderfully moist and tender flourless pumpkin muffins that are naturally gluten-free and filled with cozy pumpkin spice flavor, perfect for a crisp autumn morning.
Ingredients
- 1 cup pure pumpkin purée
- 2 large eggs
- ½ cup creamy almond butter (or peanut butter)
- ¼ cup honey or pure maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- 1 teaspoon pumpkin pie spice (or ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger)
- Pinch of salt
- Optional Topping: ½ cup Greek yogurt or dairy-free yogurt, 1 teaspoon honey
Instructions
- Preheat oven to 350°F (175°C). Line or lightly grease a 12-cup muffin tin.
- In a large bowl, whisk together pumpkin purée, eggs, almond butter, honey, and vanilla until smooth and creamy.
- Add baking soda, pumpkin pie spice, and salt. Stir gently until combined—don’t overmix.
- Divide batter evenly among muffin cups, filling each about three-quarters full.
- Bake for 18–20 minutes, until centers are set and a toothpick comes out clean.
- Let muffins cool completely before removing from the pan.
- If desired, top with sweetened yogurt once cooled.
Notes
Store muffins in an airtight container lined with a paper towel for up to 4 days at room temperature or a week in the fridge. Freeze up to 3 months. For nut-free version, use sunflower seed butter. Avoid overmixing for best texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 140
- Sugar: 8g
- Sodium: 120mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 2g
- Protein: 5g
- Cholesterol: 30mg
Keywords: pumpkin muffins, flourless, healthy, gluten free, fall recipe