No Flour, Sugar Free, Oil Free, Dairy Free Healthy Pumpkin Muffins Recipe

No Flour, Sugar Free, Oil Free, Dairy Free Healthy Pumpkin Muffins Recipe

These healthy pumpkin muffins were developed as a better-for-you alternative. The flour is replaced with toasted oatmeal then use pumpkin puree instead of oil, coconut milk instead of cows milk and (use whatever milk you prefer), and real maple syrup instead of refined sugar.

Prep Time: 12 minutes Cook Time: 20 minutes Total Time: 32 minutes 

Servings: 18


  • 2 1/2 cups of old fashioned oats toasted and ground (gluten free if preferred)
  • 3/4 cup old fashioned oats toasted, 2 Tbsp. reserved for muffin tops, toasted
  • 1 1/8 cups pumpkin puree
  • 2 large eggs lightly beaten
  • 1/3 cup of honey
  • 3/4 cup canned coconut milk or dairy milk full fat, skim or 1%, 1/4 cup extra if needed
  • 1 Tbsp. real maple syrup
  • 2 tsp. real vanilla
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 2 tsp. cinnamon
  • 1-1.5 tsp. ground ginger
  • 1/8-1/2 tsp. of allspice
  • 1/8 tsp. ground cloves
  • 1/4 to 1/2 tsp. ground nutmeg
  • 1/4 cup of walnuts, raisins or dried cranberries are optional


  1. Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4-6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old fashioned oats, however the toasting adds more flavor.)
  2. Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
  3. Combine pumpkin puree, eggs, honey, milk, maple syrup, and vanilla. Mix to combine.
  4. Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes.
  5. This allows the oats to soak up some of the liquid and soften. Add the rest of the dry ingredients and spices to wet ingredients and mix until just incorporated. (Tip: start with the lowest amount of spices indicated and add more if desired.)
  6. If the batter is too thick add additional milk, 1/8 cup at a time. Fold in one of your optional items. Scoop into muffin tin, lined with muffin wrappers (makes 18).
  7. Tip: lightly spray the muffin wrappers with oil to make the baked muffins easier to remove. Bake at 350 degrees for about 20-23 minutes, a toothpick inserted in the center of a muffin should come out clean.  Enjoy!