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healthy pumpkin muffins on bear plate

Healthy Pumpkin Mini Muffins

Use a gluten-free flour blend or whole wheat depending on what works best for your family. This recipe has very little flour—that is not a mistake. They bake up wonderfully, so have faith! Adapted from Against All Grain.  
Course Muffins
Cuisine American
Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Servings 12  (Makes 24 mini muffins)
Calories 175kcal


  • 3 eggs
  • 3/4 cup almond butter
  • 1/4 cup maple syrup
  • 1/2 cup pumpkin puree
  • 3 tablespoons neutral oil
  • 1 teaspoon vanilla extract
  • 1/4 cup whole-wheat flour
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon baking soda


  • Preheat oven to 350 degrees F and grease a mini muffin tin with nonstick spray.
  • Add all ingredients to a medium bowl and stir for 30-60 seconds to thoroughly combine. Or use a blender and blend well.
  • Spoon the batter into muffin tins. It should be about 1 1/2 tablespoons of batter in each one.
  • Bake 14 minutes, or until a toothpick comes out clean. Allow to cool in muffin pan. Remove and serve.
  • Store in an airtight container in the fridge for up to 3 days. Serve warm or chilled.


  • You can use pureed butternut squash instead of pumpkin.
  • Add 1/4 cup raisins or chocolate chips to the batter for an extra treat.
  • Nut-free: Use Sunbutter in place of the almond butter and omit the baking soda.
  • Gluten-free: Use cup for cup GF flour in place of the whole wheat flour.
  • Serve chilled or at room temperature.
  • Eat these plain, topped with a drizzle of honey, or apple butter.
  • You can top each muffin with cream cheese frosting for a healthy Pumpkin Cupcake.
  • Use canned unsweetened pumpkin puree, not pie filling.
  • You can use honey instead of maple syrup if you prefer.


Serving: 2muffins | Calories: 175kcal | Carbohydrates: 11g | Protein: 5g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 94mg | Potassium: 179mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1649IU | Vitamin C: 1mg | Calcium: 103mg | Iron: 1mg