These soft and moist Almond Flour Pumpkin Muffins are made with pumpkin puree, almond flour, and maple syrup. This easy recipe uses one-bowl and is gluten-free. It takes about 30 minutes from start to finish. Try these healthy pumpkin muffins with or without chocolate chips! Either way, they are well-loved by kids and adults.
While these almond flour pumpkin muffins are most popular during the Fall pumpkin season, it also gets many visitors year round! They make a great freezable treat for meal prep, meal trains, new moms, easy breakfasts, and take-along snacks for school or work lunches.
Pumpkin lovers will also enjoy this Homemade Pumpkin Spice Latte and Homemade Pumpkin Spice Coffee Creamer to go along with these almond flour pumpkin muffins.
For more almond flour pumpkin recipes, check out my Crustless Pumpkin Pie and Paleo Pumpkin Donuts, or my Flourless Pumpkin Pancakes. For more gluten-free pumpkin recipes, check out my Gluten-Free Vegan Pumpkin Pie, Gluten-Free Fried Pumpkin Donut Holes, Gluten-Free Pumpkin Bread, Pumpkin Spice Coconut Whipped Cream, and Pumpkin Chia Pudding.
For more almond flour recipes, check out my Vegan Gluten-Free Chocolate Cake, Gluten-Free Apple Coffee Cake, and Strawberry Rhubarb Coffee Cake.
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How to make it (with photos)
Ingredients Notes + Substitutions
You need these 9 wholesome ingredients make healthy almond flour pumpkin muffins.
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 Starch
Tapioca starch gives a fluffier texture to almond flour baked goods. 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 starch. It is also sometimes called tapioca flour.
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.
More Ingredient Notes
- Butter - This recipe was originally written with coconut oil, but I think the pumpkin muffins are a bit more flavorful with butter. For a dairy-free and vegan substitute, use dairy-free butter or coconut oil.
- Eggs - To make this recipe egg-free and vegan, replace each egg with 1 rounded tablespoon of flour, gluten-free flour, or potato starch and 3 tablespoons of water. Whisk the flour or starch in with the dry ingredients and add the water with the wet ingredients.
- Maple syrup - Maple syrup adds a beautiful flavor to these almond flour pumpkin muffins and makes them refined-sugar-free. You can also replace half the maple syrup with an equal amount of brown sugar if you like.
- Pumpkin pie spice - Your favorite pumpkin pie spice blend will work. Or use my Homemade Pumpkin Spice Recipe.
You also need baking soda and salt to make this recipe.
See the recipe card for full ingredients and quantities.
Variations
Try these easy variations for almond flour pumpkin muffins that fit your needs.
Paleo
To make these almond flour pumpkin muffins paleo, use the variation with tapioca starch and coconut oil.
Vegan
Use vegan butter or coconut oil and replace the 2 eggs with 2 tablespoons of potato starch or cornstarch and 6 tablespoons of water. Add the starch to the dry ingredients and whisk in. Add the water when you add the wet ingredients.
Nut-Free
While almond flour is an essential part of this recipe, my Gluten-Free Pumpkin Bread uses gluten-free all purpose flour as a base and can be turned into muffins.
Step-by-Step Instructions
Learn how to make almond flour pumpkin muffins in 4 easy steps.
- Dry Ingredients: Preheat the oven to 350 degrees F (175 C) and lightly grease one 12-cup muffin pan. To a large mixing bowl, add the almond flour, tapioca starch, pumpkin pie spice, baking soda, and salt. Whisk together .
- Wet Ingredients: To the whisked dry ingredients, add the butter or coconut oil, pumpkin puree, maple syrup, and eggs. Mix together until smooth and well combined.
- Muffin Pan: Evenly distribute the batter into the muffin pan until each muffin cup is about ¾ full. This recipe makes 11-12 muffins.
- Bake: Bake for 18-25 minutes or until the pumpkin muffin tops are golden brown and a toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs. Allow these almond flour pumpkin muffins to cool for 10 minutes before gently removing them from the pan.
Expert Tips
Make amazing almond flour pumpkin muffins on the first try with these expert tips.
Use a thick pumpkin puree.
A thick pumpkin puree helps these muffins hold their structure and keep round tops. I like Libby's brand for my pumpkin baking and found it to be the thickest. Check out this post on best pumpkin puree brands for other alternatives.
Don't overfill the muffin cups.
Without gluten or a similar binder, any spillage of batter over the top will spread horizontally instead of creating a high top. While many of my muffin recipes have high round tops, it's simply not possible with this flour combination.
Hot butter or coconut oil can prematurely cook the egg.
Use soft or melted but not hot butter or coconut oil for this recipe. Allow it to cool before adding it to the batter if it seems very warm
Make chocolate chip pumpkin muffins, or a mix of half with and half without chocolate chips.
These almond flour pumpkin muffins are delicious with or without chocolate chips. To make a split batch, spoon half of the batter without chocolate chips into the muffin cups. Then add chocolate chips to the rest of the batter and bake them at the same time.
Recipe FAQs
Here I answered some frequently asked questions about this almond flour pumpkin muffins recipe. Don't see your question? Leave it in the comments at the end of this post and I'll answer within two business days.
Store these healthy almond flour pumpkin muffins in an airtight container in the refrigerator for up to 5 days. Freeze for up to 3 months. To defrost, simply let the pumpkin muffin warm to room temperature. Alternatively, microwave from frozen for 30 seconds or less and increase as needed.
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.
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.
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
You can substitute a blend of cinnamon, ginger, nutmeg, and allspice for pumpkin spice. Use this Homemade Pumpkin Spice Recipe for approximately 1 teaspoon of pumpkin spice.
Related healthy pumpkin recipes to consider...
Looking for more healthy pumpkin recipes like these healthy almond flour pumpkin muffins? Check these out:
Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟 rating in the recipe card or comment field below. Thank you!
Almond Flour Pumpkin Muffins
Ingredients
- 1 ½ cups blanched almond flour (156 grams)
- ½ cup + 2 tablespoons tapioca starch , all purpose flour, or gluten-free flour (87 grams)
- 1 teaspoon pumpkin pie spice
- ¾ teaspoon baking soda
- ¼ teaspoon salt
- ½ cup butter , vegan butter, or coconut oil, soft or melted but not hot (120 ml)
- ¾ cup pumpkin puree (175 ml)
- ½ cup maple syrup (120 ml)
- 2 eggs
Instructions
- Dry Ingredients: Preheat the oven to 350 degrees F (175 C) and lightly grease one 12-cup muffin pan. To a large mixing bowl, add the almond flour, tapioca starch, pumpkin pie spice, baking soda, and salt. Whisk together .
- Wet Ingredients: To the whisked dry ingredients, add the butter or coconut oil, pumpkin puree, maple syrup, and eggs. Mix together until smooth and well combined.
- Muffin Pan: Evenly distribute the batter into the muffin pan until each muffin cup is about ¾ full. This recipe makes 11-12 muffins.
- Bake: Bake for 18-25 minutes or until the pumpkin muffin tops are golden brown and a toothpick inserted into the center of a muffin comes out clean or with a few moist crumbs. Allow these almond flour pumpkin muffins to cool for 10 minutes before gently removing them from the pan.
Leah
These almond flour pumpkin muffins are delicious! I love that they use healthier ingredients and are refined sugar-free. Will be making them again.
Mandi
Fall is coming and with kids back in school, I’m in pumpkin mode again. Seriously, all your pumpkin recipes are OUTSTANDING!!! Please keep them coming! These are one of our favorites for breakfast and an after school snacks. Thank you!!!
Jamie
Thank you so much Mandi! I'm so glad you're enjoying the pumpkin recipes!
Michelle
My family makes these gluten free pumpkin muffins every year and all year. They’re a great quick breakfast and the whole family loves them.
Katie
These almond flour pumpkin muffins are a great edition to my daughter’s lunch box. We like them with chocolate chips.
Nataly
Perfect recipe for snacks on the go!
Liz
Loved these gluten free pumpkin muffins with almond flour! Will make again soon.
Margaret
I love that these almond flour pumpkin muffins are healthier but taste really good! I prefer them over regular ones. Thanks for the recipe.
Mark
Easy, healthy, great flavor and texture. A great recipe. Will make again.
Nora
This is my family’s favorite pumpkin muffin recipe! We make it with gluten free flour in addition to the almond flour. My toddler absolute loves them! It’s the food we keep around when she’s a picky eater.
Chandra
These are delicious! I’m not a fan of coconut, but it really hits the spot in this recipe! Everybody loves them!!
Clara
I’ve made this recipe so many times over the years that I just wanted to pop in and say thank you!
Mae
My whole family loved these! We actually enjoyed the almond flour pumpkin muffins more than our old recipe. We’ll be making these all year. Thank you!
Bailey
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!
Michelle K
These have become one of my go-to recipes. So simple and SOOOO delicious! Better than any mix out there and definitely worth it!
Jamie
Thank you so much for the review Michelle! They are definitely one of my go-tos too!
Olivia
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!
Candice May
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!
Katrina
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.
Kayla
Just made these for the first time with your Tuscan soup! Perfect combination for the first cool day of fall. Thank you!!
Corelle
I make these a lot - add chocolate chips, nuts, and a tsp of cinnamon to the recipe. Amazing!
Celiac Nana
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!