Healthy Flourless Pumpkin Muffins Recipe
Introduction
These healthy flourless pumpkin muffins are a moist and flavorful treat perfect for autumn or any time you crave a wholesome snack. Made with pumpkin puree and naturally sweetened with maple syrup, they’re gluten-free and easy to whip up.
Ingredients
- 3/4 cup canned pumpkin puree (200g)
- 3 tbsp maple syrup (60g)
- 3 tbsp drippy almond butter (48g)
- 1/4-1/3 cup non-dairy milk (60-90ml, depending on pumpkin consistency)
- 2 tsp apple cider vinegar (10g)
- 2 tsp vanilla extract (optional)
- 1 1/4 cup gluten free rolled oats (125g)
- 2 tbsp potato starch (24g, or substitute with more oats)
- 2 tsp pumpkin pie spice
- 1 1/2 tsp baking powder
- 3/4 tsp baking soda
- 1/4 tsp salt
- 1/4 cup chocolate chips or chopped nuts (45g)
Instructions
- Step 1: Preheat your oven to 425°F. Line or grease 6 muffin cups to prepare for baking.
- Step 2: In a high speed blender, combine the pumpkin puree, maple syrup, almond butter, non-dairy milk, apple cider vinegar, vanilla extract, oats, potato starch, pumpkin pie spice, baking powder, baking soda, and salt. Blend until smooth, scraping down the sides as needed. If you don’t have a high speed blender, using oat flour instead of rolled oats is recommended (see blog for details).
- Step 3: Stir in the chocolate chips or chopped nuts with a spatula. Divide the batter evenly among the muffin cups, filling each to the top. Bake for 5 minutes at 425°F, then reduce the oven temperature to 350°F and bake for an additional 18-20 minutes. The muffins are done when the tops spring back to the touch and a toothpick inserted in the center comes out clean.
- Step 4: Allow the muffins to cool in the pan for 3 minutes before transferring them to a wire rack to cool completely. Enjoy your healthy pumpkin muffins!
Tips & Variations
- For a nut-free option, substitute almond butter with sunflower seed butter or tahini.
- Adjust the amount of non-dairy milk depending on the moisture content of your pumpkin puree to get the right batter consistency.
- Try adding a handful of dried cranberries for a tart contrast.
Storage
Store muffins in an airtight container at room temperature for up to 3 days or refrigerate for up to a week. To reheat, warm briefly in the microwave or oven until soft and cozy.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use regular wheat flour instead of oats?
Yes, but the texture will be different. Using gluten-free rolled oats provides a moist, tender crumb suitable for gluten-free diets.
Can I make these muffins vegan?
They are naturally vegan if you use a plant-based milk and ensure your chocolate chips contain no dairy.
PrintHealthy Flourless Pumpkin Muffins Recipe
These Healthy Flourless Pumpkin Muffins are a delicious, naturally gluten-free treat made with wholesome ingredients like pumpkin puree, almond butter, and rolled oats. They are perfect for a nutritious breakfast or snack, featuring warm pumpkin pie spices and optional chocolate chips or nuts for added flavor and texture. Easy to prepare with a blender and baked to perfection, these muffins are moist, flavorful, and free from traditional flour.
- Prep Time: 8 minutes
- Cook Time: 20-25 minutes
- Total Time: 28-33 minutes
- Yield: 6 muffins 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Wet Ingredients
- 3/4 cup canned pumpkin puree (200g)
- 3 tbsp maple syrup (60g)
- 3 tbsp drippy almond butter (48g)
- 1/4–1/3 cup non dairy milk (60-90ml, depending on pumpkin consistency)
- 2 tsp apple cider vinegar (10g)
- 2 tsp vanilla extract (optional)
Dry Ingredients
- 1 1/4 cup gluten free rolled oats (125g)
- 2 tbsp potato starch (24g) or substitute with more oats
- 2 tsp pumpkin pie spice
- 1 1/2 tsp baking powder
- 3/4 tsp baking soda
- 1/4 tsp salt
Add-ins
- 1/4 cup chocolate chips or chopped nuts (45g)
Instructions
- Preheat the Oven: Preheat your oven to 425°F (218°C). Line a muffin tin with 6 muffin cups or grease the cups well to prevent sticking.
- Blend the Batter: In a high-speed blender, combine pumpkin puree, maple syrup, almond butter, non-dairy milk, apple cider vinegar, vanilla extract, gluten-free rolled oats, potato starch, pumpkin pie spice, baking powder, baking soda, and salt. Blend until smooth and creamy, stopping to scrape down the sides with a spatula as necessary. For those without a high-speed blender, it’s recommended to use oat flour instead of rolled oats for ease, as detailed in the blog post.
- Add Mix-ins: Remove the batter from the blender and gently fold in chocolate chips or chopped nuts using a spatula to evenly distribute without overmixing.
- Fill Muffin Cups and Bake: Divide the batter evenly among the 6 muffin cups, filling each to the very top. Bake at 425°F for 5 minutes to help with rise, then reduce the oven temperature to 350°F (177°C) and continue baking for another 18-20 minutes or until the tops are springy to the touch and a toothpick inserted in the center comes out clean.
- Cool and Serve: Allow the muffins to cool in the pan for 3 minutes before transferring them to a wire rack to cool completely. Enjoy your moist, flavorful, and healthy flourless pumpkin muffins!
Notes
- You can substitute potato starch with additional oats if desired, but potato starch helps with texture.
- If you do not have a high-speed blender, use oat flour instead of rolled oats to ensure proper blending.
- Adjust the non-dairy milk quantity between 1/4 to 1/3 cup based on the moisture content of your pumpkin puree to get the right batter consistency.
- For a nut-free version, omit the almond butter and replace with sunflower seed butter or additional pumpkin puree.
- Store muffins in an airtight container at room temperature for up to 3 days or refrigerate for up to a week.
- These muffins freeze well; thaw at room temperature before serving.
Keywords: flourless pumpkin muffins, gluten free muffins, healthy pumpkin recipes, dairy free, vegan muffins, pumpkin spice muffins, easy breakfast muffins
