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It may sound hard to believe, but you can make a delicious, perfectly fluffy muffin without using flour, oil, or refined sugar. It’s magical!

These muffins originated years ago when I was experimenting with my almond butter blondie recipe. I was trying to make them with a different sweetener, and accidentally added an extra egg to the batter, but the result was amazingly fluffy. I knew they had to be turned into muffins!

Adding pumpkin puree to the mix makes the batter light and fluffy, with the perfect hint of Fall flavor. And since pumpkin puree is available canned year-round, you won’t have to wait for pumpkins to hit the shelves before trying them.

⭐⭐⭐⭐⭐ Featured Review

“These muffins are SO good. I think I’ve made them every week since I found this recipe.” -Noelle

Paleo pumpkin muffins stacked on a white plate.

Paleo Pumpkin Muffin Ingredients

Here’s what you’ll need:

  • Almond Butter. Instead of using flour or oil, almond butter provides both fiber and healthy fats. I recommend shopping for one without a strong, roasted flavor. (I like Trader Joe’s “Raw” Almond Butter or homemade almond butter.)
  • Pumpkin Puree. I use canned pumpkin puree for convenience. Since this recipe doesn’t call for the entire can of pumpkin, I’ll share more recipes below so you can use it all up.
  • Maple Syrup. This natural sweetener provides the perfect flavor and promotes a fluffy texture as the muffins bake.
  • Eggs. These not only bind the muffins together, but also create an airy texture. Don’t use an egg substitute in this recipe, as the results won’t be the same.
  • Baking Powder. Not all baking powder is Paleo-friendly, as it can contain cornstarch. Shop for one that is made with arrowroot, or substitute this with 1/2 teaspoon of baking soda for slightly less lift as the muffins bake.
  • Spices. Pumpkin pie spice and salt complete the flavor profile, but if you don’t have the spice blend on hand, I’ve included a homemade version below.

Variation: For a chocolate brownie-like experience, try my Double Chocolate Pumpkin Muffins, which are also Paleo-friendly.

Paleo pumpkin muffin ingredients labeled in glass bowls.

How to Make Paleo Pumpkin Muffins

Step 1:

Preheat the oven to 350ºF and line a standard muffin tin with 12 paper liners. 

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

paleo pumpkin muffin batter stirred together in a glass bowl.

Step 2:

Use a 1/4 cup measure to divide the batter among the muffin liners, and sprinkle the tops with chopped pecans, walnuts, or chocolate chips. (You can also stir the mix-ins into the center of the muffin if you like.)

Bake at 350ºF until the muffins rise and look firm in the center, about 25 to 30 minutes.

muffins in a pan before and after baking with chocolate chips on top.

Serving & Storage Tips

Let the muffins cool in the muffin pan for at least 10 minutes, then transfer to a wire rack to finish cooling. They have an amazingly fluffy texture, without using any flour!

This paleo muffin recipe should be stored in an airtight container in the fridge for up to 5 days for the best shelf life. Or you can store them in the freezer for up to 3 months.

paleo pumpkin muffins cooling on a white surface.

Paleo Muffin Recipe FAQs

Can I make these egg-free?

I don’t recommend using a flax egg or other egg substitute in this recipe. The results will be very gooey in the middle, like they are under-baked, and the muffins won’t rise. If you need a vegan alternative, try my Vegan Pumpkin Donuts (which can be baked in a muffin tin) or Vegan Pumpkin Bars instead.

Can I bake this in a loaf pan?

For a paleo pumpkin bread, you can attempt to bake this as a loaf for 50 to 60 minutes at 350ºF. It will most likely work better if you bake it in a 9-inch square pan, however, like my healthy pumpkin bars. In that case, bake the square cake for 25 to 30 minutes at 350°F.

Do I have to use muffin liners?

Flourless baked goods tend to stick to the pan more than muffins made with flour. If you are baking these for guests, I recommend using parchment muffin cups to ensure these muffins will easily release from the pan and the liner. If you prefer to use silicone muffin cups, be extra gentle when trying to get these muffins out, since they are more fragile than a grain-based muffin.

Can I use honey?

Yes, you can use honey as a substitute for maple syrup. You might be able the taste the honey flavor slightly, but it’s still delicious.

Paleo pumpkin muffins stacked on a white plate.

Paleo Pumpkin Muffins (Gluten-Free!)

4.80 from 54 votes
Paleo Pumpkin Muffins have an unbelievably fluffy texture, without using any flour or oil. They are the perfect way to use up any leftover pumpkin puree!
prep10 mins cook25 mins total35 mins
Servings:12
PrintRate

Ingredients
 
 

Instructions

  • 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 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, then use a 1/4 cup measure to scoop the batter evenly among the 12 baking cups. Top with a few extra chocolate chips or walnuts, if you like.
  • Bake for 25 to 30 minutes at 350ºF, until the centers puff up and feel 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, store 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.

Notes

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.
Make your own Pumpkin Pie Spice: Use 1 1/2 teaspoons ground cinnamon, 1/2 teaspoon ground ginger, and 1/8 teaspoon ground cloves instead.
Nut or Seed Butter Swap: 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 and the muffins can turn green when combined with baking soda. (This is a safe chemical reaction.)
Low on almond butter? You can make this recipe with 3/4 cup almond butter plus 2 tablespoons of ground flax seeds with similar results.
Leftover Pumpkin Recipes: Since this recipe doesn’t use a whole can of pumpkin puree, here are some additional ideas to help use the rest: 
 
 
 

Nutrition

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
Author: Megan Gilmore
Course: Breakfast
Cuisine: paleo
Keyword: paleo pumpkin muffins
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More Recipes to Try

If you try this Paleo Pumpkin Muffin recipe, please leave a comment below letting me know how you like them.

Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. As a Certified Nutritionist Consultant (CNC), I love to make healthier food using simple ingredients. I test these recipes multiple times in my kitchen to make sure they will turn out perfectly for you.

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Comments

  1. These were good out of the oven & even better from the fridge. Delicious! It worked to substitute eggs for flax eggs (I used 2TBS ground flax, 5 TBS water). Didn’t think it would work at first because flax didn’t seem to gel well, but they work for me. They aren’t big fluffy muffins this way but the flavor is so good and texture is nice, it doesn’t matter. I also use baking soda option and didn’t have almond or cashew butter so I used peanut butter. Think these will be a go to travel treat. They aren’t crumbly and messy. Thank you again for another grain free winning treat!

    Reply

  3. These muffins are SO good. I think I’ve made them every week since I found this recipe. I sub the almond butter for peanut butter & do the flax sub to use less pb. I skip the chocolate chips and go light on the maple syrup since we try to limit sugar. They come out cakey, moist, and delicious! Even better out of the fridge when they’re cold. Thanks so much for this delicious recipe.

    PS. How do you think they would turn out if I skipped the maple syrup altogether?

    Reply