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Healthy pumpkin muffins served with pumpkin spice on a rustic table

Healthy Flourless Pumpkin Muffins


  • Total Time: 30 minutes
  • Yield: 12 muffins 1x

Description

Moist, spiced pumpkin muffins made without flour, using oats and pumpkin puree for a naturally gluten-free, fiber-rich treat perfect for cozy mornings.


Ingredients

Scale
  • 2 cups rolled oats (certified gluten-free)
  • 1 cup pumpkin puree
  • 2 large eggs
  • 1/3 cup maple syrup
  • 1/4 cup milk (dairy or non-dairy)
  • 2 tablespoons melted coconut oil
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon pumpkin pie spice (optional)
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt

  • Instructions

    1. Preheat oven to 350°F (175°C) and line a 12-cup muffin tin with liners.

    2. In a blender or food processor, pulse oats until they form a coarse flour.

    3. In a large bowl, whisk together oat flour, baking powder, baking soda, cinnamon, nutmeg, pumpkin pie spice, and salt.

    4. In another bowl, whisk pumpkin puree, eggs, maple syrup, milk, melted coconut oil, and vanilla until smooth.

    5. Pour wet ingredients into dry ingredients and stir until just combined; avoid overmixing.

    6. Divide batter evenly among muffin cups, filling each about three-quarters full.

    7. Bake for 18–22 minutes or until a toothpick inserted in the center comes out clean.

    8. Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

    • Prep Time: 10 minutes
    • Cook Time: 20 minutes

    Nutrition

    • Calories: 180
    • Sodium: 150
    • Fat: 7
    • Carbohydrates: 24
    • Protein: 4