No Flour, Sugar Free, Oil Free, Dairy Free Healthy Pumpkin Muffins
Delicious and nutritious pumpkin muffins made without flour, sugar, oils, or dairy, perfect for breakfast or a snack.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 12-14 muffins
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Vegan
Ingredients
- 2 ½ cups old-fashioned oats (toasted & ground)
- ¾ cup old-fashioned oats (reserved 2 Tbsp for muffin tops)
- 1 ⅛ cups pumpkin puree
- 2 large eggs (lightly beaten)
- 6 tablespoons maple syrup (or honey)
- ¾ cup canned coconut milk or dairy milk (full fat, skim, or 1%)
- 2 teaspoons real vanilla extract
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 3 ½ teaspoons pumpkin spice (or to taste)
- ½ cup mix-ins (optional: walnuts, raisins, dried cranberries, chocolate chips)
Instructions
- Preheat your oven to 350°F (175°C). Line a muffin tin with liners.
- Spread the 2 ½ cups of oats on a baking sheet and toast for 4 to 6 minutes, stirring halfway through.
- Place the toasted oats in a food processor and pulse until they reach a rough, flour-like consistency.
- Combine pumpkin puree, beaten eggs, maple syrup, coconut milk, and vanilla extract in a mixing bowl. Mix until well combined.
- Add both ground oats and unground oats to the wet mixture and let sit for 10-20 minutes.
- Incorporate baking powder, baking soda, salt, pumpkin spice, and optional mix-ins into the mixture.
- Scoop the batter into the muffin tin, filling each liner about ⅞ full.
- Bake for 23-25 minutes, or until a toothpick inserted comes out clean.
- Let the muffins cool in the pan before transferring to a wire rack. Enjoy!
Notes
For additional texture, consider adding nuts on top before baking. Use fresh spices and quality maple syrup for best flavor.