Paleo Pumpkin Muffins – Detoxinista


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These Paleo Pumpkin Muffins are light & fluffy, without using any flour or oil! They are lightly sweet, with the perfect amount of pumpkin spice flavor.

gluten-free pumpkin muffin cut in half

What makes them Paleo?

Instead of using flour, these muffins get their structure from a combination of almond butter and eggs. Just like magic, they become light & fluffy when they bake!

These Paleo Pumpkin Muffins are:

  • Made in just 1 bowl
  • Gluten-free
  • Grain-free
  • Dairy-free
  • Oil-free
  • Naturally-sweet
  • and perfect for Fall baking!

Like most of my Paleo recipes, I don’t recommend trying to use a flax egg here as an egg substitute. The results will be very gooey in the middle, like they are under-baked, and the muffins won’t rise.

The eggs provide structure to these flourless muffins, so if you need a vegan alternative, I’d recommend trying my Vegan Pumpkin Donuts (which you can bake in a muffin tin) or Vegan Pumpkin Bars, instead.

Ingredients You’ll Need

paleo pumpkin muffin ingredients in glass bowls on white table

What’s in a Paleo muffin?

  • Almond Butter
  • Pumpkin puree
  • Maple syrup
  • Eggs
  • Baking powder
  • Pumpkin Pie Spice
  • Salt

You can use homemade almond butter or store-bought (look for the kind that needs to be stirred), and if you can’t find canned pumpkin puree, I’ve also got you covered with a tutorial on how to make pumpkin puree.

I use store-bought pumpkin pie spice for convenience, but you can make your own pumpkin pie spice at home, too.

paleo pumpkin muffins in pan

How to Make the Pumpkin Muffins

1. Stir. Add all of the ingredients together in a large bowl, and mix well, until the batter looks very smooth.

paleo pumpkin muffin batter mixed in glass bowl

2. Bake. Use a 1/4 cup measure to divide the batter among 12 muffin liners in a pan. Bake at 350ºF until the muffins rise and look firm in the center, about 25 minutes.

muffins before and after baking in pan

3. Enjoy! Let the muffins cool in the pan, then remove the muffin liner and enjoy. They have an amazingly fluffy texture, without using any flour.

flourless muffin turned sideways in pan

Extra Add-Ins

If you love a muffin with a variety of textures and flavors, there are several things you can add-in to the batter to make these even better.

Here are some ideas:

  • Mini Chocolate Chips (I like Enjoy Life or Hu brands)
  • Chopped walnuts or pecans
  • Dried Cranberries
  • Raisins
  • Fresh Cranberries (for a tart flavor)

You can sprinkle these on top, or fold them into the batter for extra texture all throughout the muffin.

Helpful Tips & Common Questions

Baking powder. When using baking powder in Paleo recipes, be sure to look for a brand that is made with arrowroot starch instead of corn starch. (Corn isn’t technically paleo, if you are following a strict plan.) As an alternative, you can swap the baking powder for a 1/2 teaspoon of baking soda + 1 teaspoon apple cider vinegar.

Stick prevention. Flourless baked goods tend to stick to the pan more than muffins made with a traditional flour. If you are baking these for guests, I recommend using a parchment muffin cup (affiliate link) to ensure these muffins will easily release from the pan, and from the paper liner.

Note: Typically I use reusable silicone muffin cups in our home, to reduce waste (since I test recipes a lot!) and they work okay for this recipe, but you do have to be extra-gentle when trying to get these muffins out of a silicone muffin cup. The bottom of the muffins can be tricky to remove in that case.

Substitutions. If you don’t have almond butter on hand, try using cashew butter as a swap! Peanut butter also works, but it’s not Paleo and will result in a drier texture. For a nut-free recipe, try using sunflower seed butter instead of almond butter.

Swapping honey. You can use maple syrup instead of honey, if you prefer. Or you can use a 1/2 cup to 3/4 cup coconut sugar, for a slightly different texture.

Low on almond butter? I’ve also made this recipe with 3/4 cup almond butter + 2 tablespoons of ground flax, to help add extra structure.

paleo pumpkin muffins on cooling rack

More Grain-Free Muffins to Try

I can’t wait to hear which ones you try next!

Paleo Pumpkin Muffins (Gluten-free!)

Paleo Pumpkin Spice Muffins are made without ANY flour or oil, so they’re naturally gluten-free! They are so light & fluffy, it’s almost like magic.

Keyword paleo pumpkin muffins
  • Preheat your oven to 350ºF, and line a muffin tin with 12 parchment paper liners. (I don’t recommend making these without a liner, as grain-free baking is extra prone to sticking.)

  • In a large bowl, combine the almond butter, pumpkin, maple syrup, eggs, baking powder, pumpkin pie spice, and salt. Stir well, until the batter is completely smooth.

  • Fold in any of the optional add-ins you want to. Using roughly a 1/4 cup measure, distribute the batter evenly among the 12 baking cups.

  • Bake for 25 to 30 minutes at 350ºF, until the centers puff up, and are firm to a light touch.

  • Allow the muffins to cool in the pan for 15 minutes, then transfer to a wire rack to cool completely.

  • Because these muffins are pretty moist, I recommend storing them in the fridge for the best shelf life. They will keep well in an airtight container in the fridge for up to 5 days. Or you can freeze them for up to 3 months.

Nutrition information is for 1 of 12 muffins, without the optional add-ins. This information is automatically calculated, and is just an estimate, not a guarantee.
You can make your own Pumpkin Pie Spice by using 1 1/2 teaspoons ground cinnamon, 1/2 teaspoon ground ginger, and 1/8 teaspoon ground cloves instead.
If you don’t have almond butter on hand, you can use cashew butter with similar flavor results. Sunflower butter might work as a nut-free option, too, but the flavor will be affected slightly.

Calories: 195kcal | Carbohydrates: 15g | Protein: 6g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 32mg | Sodium: 65mg | Potassium: 243mg | Fiber: 3g | Sugar: 10g | Vitamin A: 1644IU | Vitamin C: 1mg | Calcium: 111mg | Iron: 1mg

If you try these Paleo Pumpkin Muffins, please leave a comment below letting me know how you like them. And if you make any modifications, I’d love to hear about those, too! We can all benefit from each others’ experience.

Reader Feedback: What’s your favorite Pumpkin treat?



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