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    Home » Baking

    Gluten-Free Pumpkin Muffins with almond flour

    Published: Dec 17, 2020 · Modified: Aug 27, 2023 by Jamie · This post may contain affiliate links · 9 Comments

    Jump to Recipe Print Recipe

    These one-bowl Healthy Pumpkin Muffins with almond flour use only 9 ingredients and make an awesome healthy snack or to-go breakfast! Packed with nutritious gluten-free ingredients like pumpkin, almond flour, coconut butter, and maple syrup, they are sure to delight kids and adults.

    Try these pumpkin muffins with or without chocolate chips. They are well-loved both ways and we usually make the batch half-and-half in my house, all year long!

    A muffin tin filled with cooling healthy pumpkin muffins with golden tops.

    What makes these Gluten-Free Pumpkin Muffins good for you?

    Pumpkin puree is high in antioxidants, vitamins, and soluble fiber. It is a whole food ingredient with minimal processing and no or few additives. The more pumpkin puree in your muffin, the closer you get to a serving of this heart-healthy vegetable!

    In addition to pumpkin, the base of this healthy muffin recipe is almond flour. Almond flour is packed with protein, fiber, and healthy fats. It keeps you satisfied longer after eating, so almond flour muffins count as a healthy snack as well as treat. That's just one of the many reasons we absolutely love this recipe!

    This incredible recipe uses only maple syrup as a sweetener, adding to the medley of Fall flavors and making this gluten-free pumpkin muffin refined-sugar-free. Coconut oil makes this a dairy-free pumpkin muffin as well so it can be enjoyed by people with many dietary restrictions.

    Jump to:
    • What makes these Gluten-Free Pumpkin Muffins good for you?
    • How to make Almond Flour Pumpkin Muffins
    • Storage
    • Expert Tips
    • Recipe FAQs
    • More Healthy Pumpkin recipes to consider...
    • Gluten-Free Pumpkin Muffins with almond flour

    How to make Almond Flour Pumpkin Muffins

    With only 9 ingredients, one bowl, and 6 simple steps, you'll be eating pumpkin muffins in no time!

    Ingredients Notes + Substitutions

    These 9 wholesome ingredients make the tastiest gluten-free pumpkin muffins.

    The 9 wholesome ingredients you need to make Healthy Pumpkin Muffins with almond flour.
    • Almond flour - Used blanched almond flour for a soft and fluffy texture. Blanched almond flour refers to flour where the almond skins have been removed before the almonds are ground. I've been using Anthony's brand and really like it!
    • Tapioca flour - Tapioca flour helps to give a fluffier texture than almond flour alone. It is similar in texture to gluten-free all purpose flour or regular all purpose flour, and either one can be substituted 1-to-1 for tapioca flour.
    • Pumpkin pie spice - Your favorite pumpkin pie spice blend will work. There is a pumpkin pie spice recipe in the notes if you don't have any or would like to make your own.
    • Pumpkin puree - Choose pure canned pumpkin puree and not pumpkin pie filling, since the filling has other additives. I've had success making this recipe with many different pumpkin puree brands. Organic pumpkin purees are often more watery in texture and you may need to increase the baking time by a few minutes. Libby's brand is thick and works nicely with this recipe. You can also make these healthy pumpkin muffins with homemade pumpkin puree.

    See the recipe card for full ingredients and quantities.

    Instructions

    1. Prep: Preheat the oven to 350 degrees F (175 C) and lightly grease one 12-cup muffin pan.
    2. Dry Ingredients: In a large mixing bowl, add all dry ingredients. Whisk/stir well.
    3. Wet Ingredients: Add all wet ingredients to the bowl of dry ingredients. Mix the batter well.
    4. Muffin Pan: Distribute the batter into the muffin pan until each muffin cup is about ¾ full.
    5. Bake: Bake for 18-25 minutes or until the pumpkin muffin tops are golden brown and a toothpick inserted in the center of a muffin comes out clean. If your pumpkin puree is thick, these muffins will cook on the faster side. And if your pumpkin puree is more watery, they will take a bit longer.
    6. Cool: Allow these healthy pumpkin muffins to cool for 10 minutes before gently removing them from the pan. We like them best plain, with cream cheese, or with coconut oil.
    Step by step photos to make healthy pumpkin muffins including mixing the wet and dry ingredients, filling the muffin pan, and baking the muffins.

    Storage

    Store these gluten-free pumpkin muffins in an airtight container in the refrigerator for up to 5 days. Or freeze for up to 3 months. To defrost, simply let the pumpkin muffin warm up to room temperature.

    Expert Tips

    Hot coconut oil can prematurely cook the egg. Use melted but not hot coconut oil for this recipe.

    Try our homemade pumpkin pie spice blend. To replace 1 teaspoon of pumpkin pie spice, use the following recipe:

    • ½ teaspoon ground cinnamon
    • ¼ teaspoon ground nutmeg
    • ¼ teaspoon ground ginger
    • ⅛ teaspoon ground allspice

    Make chocolate chip pumpkin muffins, or a mix of half with and half without chocolate chips. These healthy pumpkin muffins taste awesome with or without chocolate chips. To make a split batch, spoon half of the batter without chocolate chips into the muffin tin. Then add chocolate chips to the rest of the batter and bake them at the same time.

    A hand holding a healthy pumpkin muffin with a bite removed to show the moist and soft texture.

    Recipe FAQs

    Here we answer some of our frequently asked questions about baking with pumpkin and this almond flour pumpkin muffins recipe.

    What does pumpkin do in baking?

    In baking, pumpkin creates a light and moist texture. Pumpkin is sometimes used as a substitute for oil or butter for a lower fat muffin. By itself, the addition of pumpkin has a subtle flavor. However, it is usually accompanied by pumpkin pie spices like cinnamon, nutmeg, ginger, and allspice.

    Is canned pumpkin the same as pumpkin puree?

    Canned pumpkin and pumpkin puree are the same thing. Both refer to pumpkin that has been steamed and then pureed. There are no additional ingredients. If a recipe calls for pumpkin puree, choose a can of pure pumpkin puree and be careful of ones labeled “Pumpkin Pie Filling” since they usually have additional ingredients.

    What type of pumpkin for pumpkin puree?

    If making pumpkin puree from scratch, be sure to use a pumpkin labeled Sugar Pumpkin or Pie Pumpkin. These pumpkins are smaller than the traditional carving pumpkins, which can be bitter by comparison

    What is pumpkin spice made of?

    Pumpkin spice is traditionally made of cinnamon, ginger, nutmeg, and allspice. Sometimes cloves are included in this mix too. Most mixes have more cinnamon and ginger with a lesser amount of nutmeg and allspice.

    What can I substitute for pumpkin spice?

    You can substitute a blend of cinnamon, ginger, nutmeg, and allspice for pumpkin spice. Use this recipe for approximately 1 teaspoon of pumpkin spice: ½ teaspoon ground cinnamon, ¼ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ⅛ teaspoon ground allspice. Mix these four spices together before adding them to the recipe.

    More Healthy Pumpkin recipes to consider...

    If you love these healthy pumpkin muffins with almond flour, you will also love these other healthy pumpkin recipes!

    • gluten free pumpkin pie
      Crustless Pumpkin Pie
    • Side view of a stack of four fluffy paleo pumpkin pancakes topped with a swirl of pumpkin spice coconut whipped cream and a drizzle of maple syrup.
      Healthy Pumpkin Pancakes
    • A jar filled with pumpkin chia pudding topped with chopped apples and roasted pumpkin seeds.
      Pumpkin Chia Pudding
    • Overhead view of a pot of savory pumpkin stew with potatoes, beans, and kale.
      Savory Pumpkin Stew

    Consider enjoying your gluten-free pumpkin muffins with a cup of coffee or an espresso drink! Check out our French Press Espresso, Iced Mocha, Brown Sugar Shaken Espresso, and AeroPress Espresso recipes!

    Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟 rating in the recipe card or comment field below. Thank you!

    A muffin tin filled with cooling healthy pumpkin muffins with golden tops.

    Gluten-Free Pumpkin Muffins with almond flour

    Jamie
    These one-bowl Gluten-Free Pumpkin Muffins with almond flour use only 9 ingredients for the perfect gluten-free snack or to-go breakfast!
    5 from 8 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 35 minutes mins
    Course Baking
    Cuisine American
    Servings 12 muffins
    Calories 317 kcal

    Ingredients
      

    Dry Ingredients

    • 1 ½ cups almond flour (150 grams)
    • ½ cup + 2 tablespoons tapioca flour (80 grams)
    • 1 teaspoon pumpkin pie spice see notes for my blend
    • ¾ teaspoon baking soda
    • ¼ teaspoon salt

    Wet Ingredients

    • ½ cup coconut oil (120 ml) soft or melted but not hot
    • ¾ cup pumpkin puree (175 ml)
    • ½ cup maple syrup (120 ml)
    • 2 eggs

    Instructions
     

    • Prep: Preheat the oven to 350 degrees F (175 C) and lightly grease one 12-cup muffin pan.
    • Dry Ingredients: In a large mixing bowl, add all dry ingredients. Whisk/stir well.
    • Wet Ingredients: Add all wet ingredients to the bowl of dry ingredients. Mix the batter well.
    • Muffin Pan: Distribute the batter into the muffin pan until each muffin cup is about ¾ full.
    • Bake: Bake for 18-25 minutes or until the pumpkin muffin tops are golden brown and a toothpick inserted in the center of a muffin comes out clean. If your pumpkin puree is thick, these muffins will cook on the faster side. And if your pumpkin puree is more watery, they will take a bit longer.
    • Cool: Allow these healthy pumpkin muffins to cool for 10 minutes before gently removing them from the pan. We like them best plain, with cream cheese, or with coconut oil.

    Notes

    Storage: Store these healthy pumpkin muffins in an airtight container in the refrigerator for up to 5 days. Or freeze for up to 3 months. To defrost, simply let the pumpkin muffin warm up to room temperature. 
    If your coconut oil is too hot, it will prematurely cook the egg. Make sure it's melted and not too warm when you add it to the mix.
    Be careful to not overcook these muffins! They will cook faster if you use a thick pumpkin puree. Watch them closely after about 16 minutes.
    Tapioca flour substitute: If you do not have tapioca flour, gluten-free all purpose flour or regular all purpose flour can be used as a 1-for-1 substitute.
    Pumpkin Pie Spice Recipe: We use this blend in place of the 1 teaspoon Pumpkin Pie Spice listed in the recipe:
    • ½ teaspoon ground cinnamon
    • ¼ teaspoon ground nutmeg
    • ¼ teaspoon ground ginger
    • ⅛ teaspoon ground allspice
    Recipe update note: The original recipe used ½ cup (60 grams) of tapioca flour. I updated it on 9/24/21 to add an extra 2 tablespoons (20 grams) of tapioca flour. The extra flour makes sure your pumpkin muffins have rounded tops.

    Nutrition

    Calories: 317kcalCarbohydrates: 23gProtein: 7gFat: 24gSaturated Fat: 9gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 27mgSodium: 129mgPotassium: 74mgFiber: 4gSugar: 10gVitamin A: 2423IUVitamin C: 1mgCalcium: 86mgIron: 2mg
    Keyword gluten-free pumpkin muffins, almond flour pumpkin muffins, paleo pumpkin muffins, healthy pumpkin muffins
    Tried this recipe?Let us know how it was!
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    Reader Interactions

    Comments

    1. Bailey

      August 27, 2022 at 11:21 pm

      5 stars
      I just made my first double batch of the season! I made one with chocolate chips and one without. I’ll be freezing them for the start of school. Love this recipe!

      Reply
    2. Michelle K

      November 14, 2021 at 1:51 pm

      5 stars
      These have become one of my go-to recipes. So simple and SOOOO delicious! Better than any mix out there and definitely worth it!

      Reply
      • Jamie

        November 18, 2021 at 8:35 am

        Thank you so much for the review Michelle! They are definitely one of my go-tos too!

        Reply
    3. Olivia

      October 14, 2021 at 4:23 pm

      5 stars
      I saw these on social media and couldn't believe they were made with almond flour! Naturally I had to try it and they really do end up that soft on the inside. I kind of wish I had photography skills so I could have taken a good picture and shared it. But honestly I was too busy eating them to remember to take a photo. Basically, these are super good and I keep recommending them to friends!

      Reply
    4. Candice May

      September 24, 2021 at 10:06 am

      5 stars
      These are the best pumpkin muffins! Better than starbucks or the ones I used to make with regular flour. I'll be making them all year for snacks so thank you!

      Reply
    5. Katrina

      September 24, 2021 at 9:52 am

      5 stars
      This has been my go-to recipe for years! I thought you may have changed the recipe when the picture changed and I'm really glad it's still the same. This is my favorite pumpkin muffin recipe and I love that it's healthy too.

      Reply
    6. Kayla

      September 17, 2021 at 5:57 am

      5 stars
      Just made these for the first time with your Tuscan soup! Perfect combination for the first cool day of fall. Thank you!!

      Reply
    7. Corelle

      February 06, 2021 at 3:36 pm

      5 stars
      I make these a lot - add chocolate chips, nuts, and a tsp of cinnamon to the recipe. Amazing!

      Reply
    8. Celiac Nana

      January 27, 2021 at 5:03 pm

      5 stars
      These are too good to be true! I am a relatively new celiac, and missed my pumpkin muffins around the holidays - until I found these. These will become a year-round staple in my kitchen!

      Reply

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    About Jamie

    A headshot of Jamie, the blogger behind Vibrantly G-Free, outside in a forest wearing a blue top.

    After a celiac diagnosis, I went from a food lover to eating because I had to. Then, with the help of this blog and community, I re-worked my life and my recipes to love food again. Thank you for being here.

    More about my journey →

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    A hand holding a healthy pumpkin muffin with a bite removed to show the moist and soft texture.
    A muffin tin filled with cooling healthy pumpkin muffins with golden tops.