Grain-Free Pumpkin Spice Muffins

Grain-free pumpkin muffins

These grain-free pumpkin spice muffins are packed with nutrition and full of flavor! Your kids will love them for breakfast or snack.

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Pumpkin spice signals fall for many people! Fall is my favorite season. I love the cooler temperatures, lovely fall colors, and promise of holidays and fun to come. But you don’t need to wait until fall to enjoy pumpkin spice muffins! They are delicious all year round.

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Nutritious Muffins

Since my pumpkin spice muffins taste like dessert, your kids will gobble them up as an after school snack or as a quick breakfast. But you will know that they are filled with lots of good nutrition! Plus, since they are made with high-protein ingredients and no white flour, they will keep you and your kids full for hours and not leave you with a sugar rush or the crash that follows. Here’s the lowdown:

Pumpkin muffin recipe ingredients


Pumpkin has a lot of beta-carotene which converts to vitamin A in the body. It also has vitamin C, antioxidants, potassium, and lots of fiber. There is evidence that the nutrients in pumpkin can support your eyesight and immunity as well as protect against cancer.

Photo by Randy Laybourne on Unsplash

Almond flour

Almonds are a good source of magnesium, vitamin E, calcium, and fiber. They also supply healthy fat and protein, so they keep your body fueled and satisfied. If you use unblanched almond flour these benefits are increased because the outer skin of the almond is included. There is evidence that eating almonds can support the health of your heart.

Flax Seeds

Grain-free pumpkin muffins

Flax seeds contain omega-3 fatty acids which have been shown to improve brain and heart health. They are a source of lignans, a type of antioxidant that research says may lower cancer risk. Flax seeds are also high in protein, fiber, magnesium, vitamin B1, and healthy fat.

Coconut Oil

Coconut oil is an amazing superfood that we should all be incorporating into our diet. It contains medium-chain fatty acids which have been proven to reduce inflammation, supports heart and brain health. While coconut oil has had a bad reputation in the past for being a saturated fat, newer research has confirmed that it is actually extremely healthy. Those concerns of the past were misunderstandings and based on hypotheses that have been shown to be incorrect. Click here if you’d like to learn more about coconut oil.

Anti-inflammatory Spices

My grain-free pumpkin spice muffins include a lot of anti-inflammatory spices. Cinnamon has been shown to help with blood sugar, immunity, and digestion. It’s especially high in manganese, which is good for bone health and hormonal balance. Nutmeg, ginger, and cloves have similar properties. Anti-inflammatory spices can really make a difference in your overall health.

Turmeric is a powerhouse that has been in the news a lot over the past few years. It is not usually thought of as a spice that would be added to a sweet dish like pumpkin spice muffins, but I have added it purely as a health benefit. It is the spice used in curry that gives it that bright yellow-orange color, so it will make your muffins even prettier! Its flavor is not very strong, so you and your kids won’t notice it amongst the other spices. Turmeric has so many benefits that it is used in medicine. The curcumin in turmeric reduces inflammation. Research shows that it may be beneficial for the heart, brain, and even may prevent cancer.

Since inflammation is likely the source of most disease, consuming anti-inflammatory spices can really support the health of you and your family.

Maple Syrup

Maple syrup is a type of sugar and therefore should be limited, as sugar in general is detrimental to our health. However, I have included a lower-than-usual amount of sweetener in my grain-free pumpkin spice muffins, so that you and your kids can enjoy the sweetness without overdoing it. As sweeteners go, maple syrup is a great choice. It is higher in minerals than regular sugar and is a good source of manganese and zinc. It also contains antioxidants.

Grain-free pumpkin muffins

Grain-Free Pumpkin Muffins

These almond flour pumpkin muffins are grain-free and gluten-free. They are packed with nutrition and full of flavor!
Prep Time 10 minutes
Cook Time 30 minutes
Course Breakfast, Snack
Cuisine American
Servings 12 muffins


Dry ingredients

  • 1 1/2 cups almond flour I use blanched
  • 2 Tbsp ground flax seeds
  • 1/4 tsp salt
  • 1/2 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ginger
  • 1/8 tsp cloves
  • 1/2 tsp turmeric optional

Wet ingredients

  • 2 eggs
  • 1/3 cup maple syrup
  • 2 Tbsp melted coconut oil
  • 1 cup pureed pumpkin canned or fresh baked is fine


  • Preheat the oven to 350°
  • Before you start mixing ingredients, measure the coconut oil and microwave it to melt it. Then allow it to cool a bit before combining with colder ingredients.
  • In a large bowl, combine dry ingredients. Use a fork to break up clumps.
  • In a medium bowl, combine wet ingredients. If desired, this step can be done in a food processor or blender.
  • Stir wet ingredients into dry ingredients. Combine well.
  • Put paper liners into muffin pan.
  • Fill muffin cups with batter.
  • Bake at 350° for 25-40 minutes.
Keyword almond flour, gluten-free, grain-free, pumpkin

Want more gluten-free goodness? Try these recipes:

Grain-free Banana Chocolate Chip Muffins

Gluten-free Oatmeal Chocolate Chip Cookies

Gluten-free Cornbread

Need a different healthy breakfast or snack idea for your kids? Try this:

Super Healthy Chocolate Protein Smoothie

Want to learn more about why I eat this way? Read this:

My Health Journey

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