Healthy Flourless Pumpkin Muffins

Healthy Flourless Pumpkin Muffins: Nothing says fall is here like the aroma of pumpkin muffins baking in your house. These grain-free (flourless) muffins are naturally sweetened & Paleo friendly. Serve them with breakfast, pack as a snack for the kids, or enjoy as a mid-afternoon treat!

Flourless baked goods, also known as “grain free” or “Paleo” are a popular alternative to traditional flour-based treats. These Healthy Flourless Pumpkin Muffins may be just the guilt-free treat that your family and kids will love this fall!

We love these muffins so much that I purchase the organic canned pumpkin (BPA free lining) and the blanched almond flour in bulk. And yes—you might have guessed that we enjoy them almost all year round because my husband absolutely loves everything made with pumpkin! Gluten-Free Pumpkin Waffles (recipe soon) & Pumpkin No-Oatmeal (recipe soon) are also favorites at our house.

A few words on blanched almond flour: 

• Blanched almond flour can now be found at most supermarkets including Costco (best price I’ve found so far)
• The skins of the almonds are removed prior via blanching prior to the almonds being ground into a fine flour
• Because the skins have been removed the phytic acid content is low
• 1 cup of almond flour contains about 90 almonds (640 calories/cup of almond flour divided by 7 calories/almond)
• This means that it is really, really easy to overdo it when it comes to eating too much almond flour in baked goods

Our family only tolerates small amounts of almond flour and so this is a treat I make every 1-2 months and it takes some self-restraint to eat only one muffin a day. If you are interested in the debate on blanched almond flour, you can read the anti-almond flour here and the rebuttal by The Paleo Mom here.

Variety and moderation are key when it comes to nourishing the human body. I love this quote from Sarah Ballantyne, PhD and author at The Paleo Mom:

“The best thing you can do to protect yourself from nutrient excesses or deficiencies is to eat variety.  So, mix it up.  Almond flour, sunflower seed flour, and hazelnut flour can be used interchangeably.  Other great options are chestnut flour,  pumpkin seed flour, ground walnuts, and there are some great non-nut options too, like pumpkin powder, plantain flour, and various starches (arrowroot, tapioca, sweet potato, kuzu, water chestnut).”

How to find the best price on organic pumpkin: 

The most cost-effective way I have found to purchase organic pumpkin is by the case (12 pack) from Azure Standard or from local supermarkets when it goes on sale after Thanksgiving. Just be sure to check the expiration date before you stock up!

These Healthy Flourless Pumpkin Muffins are great with:

• Chia Spiced Butter Tea 
• Vanilla Cinnamon Icing 

♥ Rashele

Don’t forget to pin these HEALTHY FLOURLESS PUMPKIN MUFFINS to your favorite Pinterest board for later!

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Healthy Flourless Pumpkin Muffins

Nothing says fall is here like the aroma of pumpkin muffins baking in your house. These grain-free (flourless) muffins are naturally sweetened & Paleo friendly.

Course Bread, Breakfast, Kid Food, Snacks

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 12 muffins

Author Rashele Birmingham

Ingredients

Wet ingredients

• 1 3/4 cup pumpkin puree fresh or canned (equal to a 15 oz can)
• 1/3 cup maple syrup or honey
• 2 large eggs room temperature
• 1 tsp vanilla extract

Dry ingredients

• 2 cups blanched almond flour Honeyville Farms or Blue Diamond (see notes)
• 3 Tbsp coconut flour
• 1 tsp baking soda
• 2 1/2 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1/2 tsp ground ginger
• 1/4 tsp cardamom
• 1/2 tsp cloves
• 1/4 tsp Celtic sea salt
• 2 Tbsp coconut oil melted

Optional Ingredients

• 1/2 cup dark chocolate chips preferably >70% cacoa
• 1 Tbsp pumpkin pie spice may be used instead of individual spices

Instructions

1. Preheat the oven to 350 degrees Farenheight.
2. Line muffin tin or stone muffin pan with baking cups.
3. Place wet ingredients in bowl and beat on high until combined (or mix by hand).
4. In separate bowl mix dry ingredients together and then slowly incorporate the dry ingredients into the wet, mixing until smooth.
5. Optional: fold chocolate chips in by hand.
6. Pour or scoop batter into prepared muffin tin, filling each cup 2/3 of the way full.
7. Bake 22-25 minutes until a toothpick inserted into the center of a muffin comes out clean.
8. Let cool 5-10 minutes before removing from muffin tin. Cool completely before storage. Keeps on the counter for 3-4 days and in the fridge up to one week.

Recipe Notes

1. Honeyville Farms & Blue Diamond are two brands that have fine ground blanched almond flour. I have personally used these brands and they both work well for these muffins. Using a courser ground flour may results in overly moist muffins.
2. Use refined coconut oil if you do not like the taste of coconut oil in baked goods.
3. We prefer maple syrup over honey in these muffins.

Don’t forget to pin these HEALTHY FLOURLESS PUMPKIN MUFFINS to your favorite Pinterest board for later!

Tools used to make this recipe (click on photo or link to learn more):

KitchenAid Mixer: buy it. You’ll be glad you did.

Recipe inspired by & adapted from: Against All Grain “Delectable Paleo Recipes to Eat Well & Feel Great” pg. 228.