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pumpkin muffin delicious

Pumpkin Power Muffins

  • Author: Brook Hagen
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x
  • Diet: Gluten Free


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


  1. Position a rack in the center of your oven and preheat the oven to 350’F.
  2. 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! πŸ˜€
  3. In a large bowl, mix together all the dry ingredients – almond flour, oats, spices, baking soda, salt, nuts, chips, and dried fruit (if using).dry muffin ingredients
  4. In another large bowl, mix together all the wet ingredients – eggs, pumpkin, melted fat, syrup, and vanilla.wet muffin ingredients
  5. Using a spoon, spatula or your hand, make a well in the middle of the dry ingredients. well in dry ingredients
  6. Pour the wet ingredients into the dry ingredients, filling the well you just made.wet and dry ingredients
  7. 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. mixed muffin batter
  8. Gently fill the muffin wells all the way to the top. filled muffin pan
  9. Bake for 25 – 30 minutes, let cool until you can handle them, and then enjoy!

muffin crumb close up



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!

Nutrition Info

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