These healthy pumpkin muffins are soft, fluffy, and packed with cozy fall flavors! Made with almond flour and tapioca starch, naturally sweetened with maple syrup, and loaded with real pumpkin puree.
They’re the perfect treat for breakfast or a snack! Plus, they’re gluten-free, dairy-free, and refined sugar-free!
Looking for more healthy muffin recipes? Try these oatmeal chocolate chip muffins, gluten-free morning glory muffins, or healthier lemon poppyseed muffins.
Ingredients You Need
- Wet Ingredients: Pumpkin puree (not pumpkin pie filling), eggs, vanilla, coconut oil, almond butter, maple syrup.
- Dry Ingredients: Almond flour, tapioca flour, baking soda, baking powder, pumpkin spice, and sea salt.
- Mix-Ins (Optional): Dark chocolate chunks, pecans, or walnuts for extra texture and flavor.
How to Make Healthy Pumpkin Muffins
1️⃣ Mix the Wet Ingredients. In a large mixing bowl, whisk together the pumpkin puree, eggs, vanilla extract, coconut oil, almond butter, and maple syrup.
2️⃣ Add the Dry Ingredients. Stir in the almond flour, tapioca flour, baking soda, baking powder, pumpkin pie spice, and sea salt. Gently whisk everything together until just combined.
3️⃣ Add Mix-Ins. Fold in chocolate chunks or walnuts (optional). Let the batter rest for 15 minutes.
4️⃣ Bake. Spoon the batter into the muffin tins, filling them all the way to the top. Bake for 20-22 minutes, or until a toothpick inserted in the center comes out with a few crumbs attached.
Tips for the Best Pumpkin Muffins
- Use Room Temperature Ingredients – This helps everything mix together smoothly and creates a better texture.
- Don’t Overmix – Gently fold everything together to keep the muffins light and fluffy.
- Rest the batter – Rest Letting muffin batter rest for 10-15 minutes allows the flours to hydrate, the leavening agents to activate, and the texture to become softer and fluffier for the best results.
- Measure Your Flour Correctly – Scoop and level almond flour instead of packing it in to avoid dry muffins.
- Let Them Cool – Allowing muffins to cool helps them set and develop their full flavor.
Healthy Pumpkin Muffins
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Ingredients
- 1 (15oz) can pumpkin puree
- 3 large eggs room temperature
- 1 teaspoon vanilla extract
- 1/4 cup coconut oil melted and cooled
- 1/4 cup creamy almond butter
- 6 Tablespoons maple syrup
- 1 3/4 cups almond flour
- 1/2 cup tapioca flour (tapioca starch)
- 1 teaspoon baking soda
- 3/4 teaspoon baking powder
- 2 teaspoons pumpkin pie spice
- 1/2 teaspoon salt
- 6 ounces dark chocolate chunks or 1 cup of walnuts, optional
Instructions
- Preheat the oven to 350°F and line a 12-cup muffin pan with liners. Spray the liners with non stick spray and set aside.
- In a large bowl whisk together the pumpkin, eggs, vanilla, coconut oil, almond butter and maple syrup until combined.1 (15oz) can pumpkin puree, 3 large eggs, 1 teaspoon vanilla extract, 1/4 cup coconut oil, 1/4 cup creamy almond butter, 6 Tablespoons maple syrup
- Add the almond flour, tapioca flour, baking soda, baking powder, pumpkin pie spice, and salt. Whisk to combine everything, being careful not to overmix or the muffins could become dense. Fold in the chocolate chips if using. Let the batter rest for 15 minutes. This helps the leavening agents activate so the texture is softer and fluffier.1 3/4 cups almond flour, 1/2 cup tapioca flour, 1 teaspoon baking soda, 3/4 teaspoon baking powder, 2 teaspoons pumpkin pie spice, 1/2 teaspoon salt
- Gently spoon the batter evenly into the prepared muffin tins, filling them all the way full. Bake in the preheated oven for 20-22 minutes or until a toothpick inserted in the center comes out clean or with a few crumbs attached.
- Allow to cool in the muffin tins for 10 minutes then transfer to a wire cooling rack to cool completely. Serve warm with almond butter or grass fed butter.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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How much all purpose flour would you use instead of almond flour?
Hey there! Unfortunately it’s not an even swap for all purpose flour here. I recommend trying my pumpkin streusel muffins instead!
Can you sub out tapioca flour for more almond flour or regular white flour?
Hey Lisa! I haven’t tried that, but I think all purpose flour might work. Thanks!
Can you make in a loaf pan?
Hey there! I haven’t tried it but you should be able to without a problem. It will likely take 40-55 minutes to make. Keep an eye on it!
What is “blanched almond flour”?
Hey there! It’s almond flour and not almond meal. Blanched almond flour just means almonds that are peeled before grinding into a flour.
Can you use substitute honey for maple syrup? Would it be the same amounts?
Yes you can! Same amount.
Any substitute for tapioca starch? Would arrowroot work in the same way?
Yes it would!
Thank You!
Hi Molly!
Have you tried this with an egg substitute? If not, any suggestions?
Thank You!!
I haven’t, but you could definitely try it with flax eggs! I’ve done it before with breads and it’s worked great.
can you substitute olive oil or butter for coconut oil?
Yes, you could swap butter! It just needs to be a fat that is solid at room temperature.