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4.96 from 239 votes

Healthy Flourless Pumpkin Muffins

Moist, delicious, and made easy by using a blender (optional). No one will ever believe they're gluten-free, oil-free, dairy-free, and refined sugar-free!
Prep Time8 mins
Cook Time22 mins
Total Time30 mins
Course: Breakfast, Snack
Cuisine: American
Servings: 12
Calories: 180kcal


  • High Speed Blender (optional, see notes)


  • 1 cup pumpkin puree please see notes for tips
  • ⅓-½ cup pure maple syrup please see notes for substitutions
  • 2 eggs please see notes
  • 2 teaspoons vanilla extract
  • 4 tablespoons almond butter please see notes for substitutions
  • 1/4 cup unsweetened vanilla almond milk any dairy-free milk will work
  • cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1/2 cup dark chocolate chips plus more for topping


  • Preheat the oven to 350°F and then grease or line a muffin tin for 12 muffins.
  • Starting with the wet ingredients first (pumpkin, maple syrup, eggs, almond butter, vanilla and milk) layer everything except the chocolate chips into a blender or a food processor and blend for about 30 seconds, or until smooth.
  • Using a spoon, gently stir the chocolate chips into the batter. Pour the batter into the muffin tin, filling each about 3/4th of the way full. Top with a few more chocolate chips then bake in the oven for 22 minutes, until light golden brown. Allow to to cool for at least 10-15 minutes before stuffing in your face. Leftovers are good at room temperature for the first day but are best kept refrigerated for up to 5 days.


I always use Farmer's Market Pumpkin Puree but it is more watery than other brands, especially Libbys. If you’re using Libbys you will need to decrease the oats to 2 cups and up the milk to 1/3 cup.
Use 1/3 cup syrup for a lightly sweet muffin or 1/2 cup if you're used to sweeter baked goods. Honey or agave nectar can be substituted with similar results. If you'd like to replace the syrup with brown sugar or coconut sugar, you made need to add a few tablespoons of milk to the recipe. Some readers have claimed they've had success by just replacing it with equal amounts of sugar but I have not tested this myself for verification. 
Some readers have claimed they have had good results with substituting flax/chia eggs. I personally have not had good results doing this. They always come out sunken and undercooked in the center when I try to replace or leave out the eggs. If you'd like to try experimenting please be aware the results may vary.
You can substitute the almond butter with equal amounts melted coconut oil, melted butter or preferred neutral flavored baking oil.
I have a Vitamix which breaks down the oats and gives the muffins a smooth texture as you see in the pictures. If you don’t have a high speed blender, use equal amounts oat flour instead of rolled oats. Add the dry ingredients to a bowl and whisk together. Combine the wet ingredients in a separate bowl. Pour the dry ingredients into the bowl with the wet and stir to combine. Stir in chocolate chips, divide batter into muffin tin and bake as directed above.
Be sure to use certified gluten-free oats/oat flour for allergies.


Calories: 180kcal | Carbohydrates: 25g | Protein: 5g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 27mg | Sodium: 170mg | Potassium: 251mg | Fiber: 3g | Sugar: 10g | Vitamin A: 48IU | Vitamin C: 1mg | Calcium: 85mg | Iron: 1mg