These muffins are full of delicious nutrition! They are a perfect grab-and-go breakfast, snack or fuel for before/after a workout.
Almond flour replaces regular flour and maple syrup is used instead of white granulated sugar, so these are gluten and refined sugar free.
2 cups almond meal or flour
1 cup old-fashioned oats
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chopped nuts (optional)
1/2 cup unsweetened dried fruit such as raisins, chopped dates; or chocolate chips (optional)
3 eggs, beaten
1 16-oz can pumpkin puree (or 2 cups fresh)
6 tablespoons unsalted butter or coconut oil, melted
1/2 cup maple syrup (or honey)
1 teaspoon vanilla
- Position a rack in the center of your oven and preheat the oven to 350’F.
- Grab a standard 12-muffin pan. Using non-stick cooking spray or fat, coat the inside of each muffin well to prevent sticking. If you have a silicone muffin pan like the one I just got, you don’t need to grease the pan – just get it out! 😀
- In a large bowl, mix together all the dry ingredients – almond flour, oats, spices, baking soda, salt, nuts, chips, and dried fruit (if using).
- In another large bowl, mix together all the wet ingredients – eggs, pumpkin, melted fat, syrup, and vanilla.
- Using a spoon, spatula or your hand, make a well in the middle of the dry ingredients.
- Pour the wet ingredients into the dry ingredients, filling the well you just made.
- With a sturdy mixing spoon or spatula, mix the dry and wet ingredients together until just mixed, 15 – 20 stirs. The batter will be lumpy – that’s OK.
- Gently fill the muffin wells all the way to the top.
- Bake for 25 – 30 minutes, let cool until you can handle them, and then enjoy!
I’ve made these with both butter and coconut oil, so I know those work. Ghee or lard should be OK, too. However, I would use caution with oils that are liquid at room temperature. There is already a lot of liquid in this recipe, and I think that having a semi-solid fat helps with the integrity of the finished product. Let me know if you try a liquid-at-room-temp fat!
I’ll bet you could use almost any standard-sweetness (not artificial or concentrated) sugar, syrup, or honey. I haven’t tried anything other than maple syrup so far. Again, I’d love to know if any of you try a different kind of sweetener, and how it turns out!
The nutrition stats below are based on this recipe made with coconut oil as the fat, and with 1/2 cup each walnuts and raisins added.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Snacks
- Method: Muffin
- Serving Size: 1 Muffin
- Calories: 312
- Sugar: 14.4 g
- Sodium: 224 mg
- Fat: 21.4 g
- Saturated Fat: 7.4 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 27.2 g
- Fiber: 4.7 g
- Protein: 7.8 g
- Cholesterol: 46.5 g
Keywords: Gluten-free, refined sugar-free, dairy-free, less sugar