Almond Flour Pumpkin Muffins for your from-the-oven lovin’! <—say that five times fast.

Low carb, healthy, and sugar free (the refined kind) Almond Flour Pumpkin Muffins in a muffin tin with chocolate chips.

Or, just take a giant bite of muffin, and use big hand gestures combined with a series of MMMMMs to indicate that your mouth is too full for tongue twisters. I like this plan.

These almond flour pumpkin muffins are made with pure pumpkin puree, naturally sweetened with maple syrup, and contain no butter and no oil.

Even though these muffins are butter free and oil free, they’re still melt-in-your-mouth moist. In fact, these are some of the most tender, healthy muffins I’ve ever baked!

Like my Paleo Pumpkin Bread (which is also made with almond flour), the muffins have a fantastic, uniquely moist texture and crumb. It’s a product of the almond flour itself.

Almond flour is made solely from ground almonds. The healthy fats, combined with the moisture of the pumpkin puree, keeps the pumpkin muffins moist, without the need of adding any additional fat or liquid.

In addition to the delicate, deliciously moist texture, these healthy pumpkin muffins are also deeply spiced.

Pumpkin on its own is actually quite bland. Taste a little bite of it from the can next time you are baking, and you’ll see what I mean. (Also, please don’t be mad at me if you do try it and find it less than palatable—I did warn you.)

Many of the cozy flavors we associate with pumpkin recipes, whether it’s this Pumpkin Granola, this classic Healthy Pumpkin Bread, or these Pumpkin Snickerdoodles are thanks to the pumpkin spices, usually some combination of cinnamon, nutmeg, cloves, ginger, and allspice.

These almond flour pumpkin muffins do not skimp in the pumpkin spice arena. Just like with these Healthy Pumpkin Muffins, every bite will wrap you up like the extra-thick, cozy plaid scarf that’s waiting in the back of your closet for the first chilly fall day.

Because they are made with almond flour, these pumpkin muffins are low carb, gluten free, and they qualify as Paleo pumpkin muffins too. Although I don’t follow these diets specifically, I still adore baking with almond flour. It’s tasty, filling, and contains a myriad of health benefits.

Healthy Almond Flour Pumpkin Muffins recipe in a muffin tin with chocolate chips

How to Bake the Best Almond Flour Pumpkin Muffins

Once you take the plunge and buy almond flour, which is readily available at most grocery stores and online here, it opens all kinds of new recipes to you! I’ve also linked to a few of my other favorite almond flour recipes below, so you’ll have plenty of things to do with it.

You can also make your own almond flour from whole almonds (see directions below).

Once you have the almond flour in hand, this recipe is easy breezy!

Batter for low carb, healthy Almond Flour Pumpkin Muffins in a bowl

The Ingredients

  • Almond Flour. Almond flour is made of ground almonds. That’s it! I like to use super fine almond flour (which is made of almonds that are blanched with the skins removed), but you can use flour where the almonds still have the skins on (often called almond meal), if you like. The muffins will be more rustic in appearance and texture, but still delicious.
  • Pure Pumpkin. While its not very tasty on its own, pumpkin SHINES when mixed with spices! The pumpkin helps make these muffins incredibly moist without using any oil.
  • Spices! The secret to the warmth and flavor behind these delicious little muffins. Cinnamon, cloves, and nutmeg will perfectly complement the pumpkin flavor.
  • Eggs. The eggs are needed to bind the bread and help it rise. If you are looking for a pumpkin bread with no eggs, I recommend skipping this recipe and baking this Vegan Pumpkin Bread recipe or these Vegan Pumpkin Muffins instead. (If you need your pumpkin bread to be gluten free AND vegan, use a 1:1 GF baking blend like this one in either of those two vegan pumpkin recipes.)
  • Pure Maple Syrup. In order to make these naturally sweetened, I used maple syrup in place of refined sugar. If you have not tried pairing pumpkin with maple syrup, you’re in for a real treat! Note: do not use imitation maple syrup. It does not taste the same or perform the same in baking as pure (real) maple syrup.
  • Mix-ins! I am a sucker for chocolate and pumpkin together, so I make my almond flour pumpkin muffins with chocolate chips. Toasted nuts such as pecans or walnuts, dried cranberries, or pumpkin seeds are all scrumptious too.

Dietary Note: If you need Paleo pumpkin muffins, be sure to use Paleo-compliant chocolate chips (same with dairy free pumpkin muffins) or swap the chocolate for a different mix-in.

Healthy, low carb Almond Flour Pumpkin Muffins recipe in a muffin tin with chocolate chips

The Directions

  1. Grab a standard 12-cup muffin tin, and place paper liners in 10 of the wells.
  2. Now, you’ll need two mixing bowls. In one bowl, stir your dry ingredients and spices together. In the other bowl, whisk your wet ingredients together. Then, make a well in the middle of your dry ingredients, and slowly add in your wet ingredients.
  3. Stir all the ingredients together until no flour is visible. Now, it’s time to add in those yummy mix-ins. (As mentioned above, I’m partial to chocolate chips!)
  4. Time to fill those paper liners. Divide the batter evenly between each of the 10 cups, and fill almost to the top. Bake for 22 to 24 minutes at 350 degrees F, until a toothpick inserted in the center of a muffin comes out clean.
  5. When they’re done baking, set the muffin pan on a wire rack, and let the muffins cool in the pan for 5 minutes. Then, remove each muffin and set on the wire rack to cool (no judgement if you can’t wait to dig into one by this point). And, ENJOY!

Why Bake with Almond Flour?

I promise, it really is worth adding almond flour to your pantry. Here’s why.

  • Almond flour is rich in Vitamin E and magnesium.*
  • Almond flour is better for blood sugar levels than conventional flour. It’s high in healthy fats and fiber, but low in carbs. With a low glycemic index, it slowly releases sugar into your blood for long-term, sustained energy.*
  • It’s naturally gluten free and grain free.
  • It’s packed with Omega-3s and healthy fats.
  • Almond flour yields DELISH baked items with incredible flavor!

If you’ve never baked with almond flour, the texture of these muffins may surprise you. The muffins are super moist, almost to the point of seeming dense, but that is because they are not springy the way traditional wheat flour based muffins are. By no means are they tough or heavy.

Almond flour recipes like this one are unique and definitely worth experiencing, especially given all of the health benefits of almond flour mentioned above.

IMPORTANT NOTE: Store almond flour in your refrigerator or freezer. Because of its high fat content, it can go rancid more easily (just like nuts). Keeping it chilly will prolong its life considerably.

Healthy and low carb Almond Flour Pumpkin Muffins in a muffin tin with chocolate chips

What to Substitute for Almond Flour

If you’re planning to bake almond flour pumpkin muffins, my best advice is: use almond flour!

That said, you can also make this recipe with a different ground tree nut flour, such as hazelnut flour or cashew flour.

Almond flour cannot substituted with wheat flour, oat flour, or coconut flour. These flours each have very different protein and fat contents, weigh different amounts, and more. They absorb moisture differently, rise differently, and will behave completely differently in baked goods.

If you’d like to use a different flour for baking a special pumpkin treat, I recommend trying one of these healthy pumpkin recipes that is already suited to the type of flour you’d like to use.

How to Make Almond Flour

If you have almonds and a food processor, you can make almond flour right at home!

  • To make homemade almond flour, place blanched, slivered almonds in a food processor and pulse them until you have a fine powder (it will look similar to flour).
  • You’ll want to use 1 1/2 cups of slivered almonds to make the 1 1/2 cups flour needed for this recipe. To be safe, make sure you measure the almond flour before baking.
  • You may also want to process the almonds in two batches to ensure they blend evenly.
  • Don’t over blend, or you’ll end up with almond butter, instead of almond flour.

More Almond Flour Recipes

Buy a bag of almond flour? Here are a few of my favorite recipes that use it!

Storing Almond Flour Pumpkin Muffins

I recommend storing these muffins in the refrigerator. Because they are so moist, they fair better when kept cool.

  • To Refrigerate. Store in an airtight container lined with paper towels for up to 5 days.
  • To Freeze. Let your muffins come to room temperature, then place them in a freezer-safe airtight storage container for up to 2 months. Thaw them overnight in the refrigerator.
  • My favorite way to freeze them is to wrap them individually and thaw them one at a time (or two at a time) as I need a yummy treat.
  • To Reheat. Place your thawed muffin on a plate, and heat in the microwave for about 30 seconds until warmed through.

Healthy Almond Flour Pumpkin Muffins recipe individually wrapped on a plate

Perfectly pumpkin-y, low carb, mega moist, and healthy too, these almond flour pumpkin muffins are waiting to be a part of your fall!

Recommended Tools to Make Almond Flour Pumpkin Muffins

  • 12 cup muffin tin. I love all of the bakeware from this brand.
  • Paper liners. Because the muffins are super moist, you want to use liners or they will stick. These reusable silicone liners work well too.
  • Scoop. My favorite way to perfectly portion muffins. A scoop also will give you the best “dome” tops.
A muffin tin of almond flour pumpkin muffins

Almond Flour Pumpkin Muffins

4.97 from 130 votes
Amazingly moist Almond Flour Pumpkin Muffins are so easy to bake and taste absolutely scrumptious! These healthy muffins are low carb Paleo and gluten free.

Prep: 15 mins
Cook: 22 mins
Total: 40 mins

Servings: 10 Muffins


  • 1 1/2 cups blanched almond flour*
  • ½ teaspoon kosher salt
  • 3/4 teaspoon baking soda
  • 2 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg
  • 4 large eggs
  • 3/4 cup canned pumpkin not pumpkin pie filling
  • 1/3 cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • Up to 1/2 cup mix-ins: chocolate chips cranberries, toasted and chopped walnuts or pecans, or a mix


  • Place a rack in the center of your oven, and preheat the oven to 350 degrees F. Line 10 of the wells of a standard 12-cup muffin pan with paper liners.
  • In a large bowl, stir together the almond flour, kosher salt, baking soda, cinnamon, cloves, and nutmeg. In a separate bowl, whisk together the eggs, pumpkin, maple syrup, and vanilla. Make a well in the center of the dry ingredients, then pour in the wet. Gently stir, just until combined and the flour disappears. Fold in any desired mix-ins.
  • Divide the batter evenly between the cups, filling them nearly all the way to the top. Bake for 22 to 24 minutes, until a toothpick inserted in the center comes out clean. Place the muffin pan on a wire rack, and let cool in the pan for 5 minutes. Gently lift the muffins out of the pan, and place on the rack to finish cooling for as long as you can stand the suspense. Enjoy!


  • *Be sure to use blanched almond flour, which is finely ground from blanched almonds that have the skin removed, not coarse almond flour (often called “meal”), which has the brown skins. No other flour can be substituted, as almond flour has very unique properties.
  • TO MAKE ALMOND FLOUR: Place blanched, slivered almonds in a food processor and pulse until you have a fine powder. About 1 1/2 cups of slivered almonds will yield the 1 1/2 cups flour needed for the recipe. Be sure to measure before baking. Depending upon your food processor, you may also want to process the almonds in two batches to ensure they blend evenly.
  • I have not yet experimented with making the bread vegan. If you’d like to play around, you could try swapping the eggs for flax eggs. Please note that because this recipe does have a large number of eggs, this is a riskier substitution. If you decide to experiment, I’d love to hear how it comes out!
  • TO STORE: Keep leftovers in an airtight container lined with paper towels in the refrigerator for up to 5 days.


Serving: 1muffin (without mix-ins)Calories: 158kcalCarbohydrates: 13gProtein: 6gFat: 10gSaturated Fat: 1gCholesterol: 65mgPotassium: 86mgFiber: 3gSugar: 8gVitamin A: 2955IUVitamin C: 1mgCalcium: 67mgIron: 1mg

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*Health benefits of almond flour mentioned in this article were sourced from Healthline and are meant to be for general information, not any kind of specific medical advice. For specific dietary needs, I always recommend contacting your doctor or seeking professional advice.

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. These are delicious full favor muffins. They are easy to make and freeze well. I like to sprinkle pumpkin seeds on top of the muffins before I bake them. These are also very satisfying muffins so you only need to eat one.

  2. I will be making these muffins time and time again! They are SO good. And easy to make! Thank you for such a delicious recipe. If you’re thinking about making it, just do it!5 stars

  3. These muffins were gone before I could take a picture. We are a family of 9. They were fluffy, moist and delicious!!! I used honey for the sweetener, white chocolate chips and dried cranberries. I don’t have any pumpkin thawed out, so I’m baking these muffins with applesauce today without any mix-ins. We’ll see how it goes. Thank you for a wonderful muffin recipe with almond flour!5 stars

  4. These are delicious!! I didn’t have cloves so I used cardamon and added in 1/8 tsp dried ginger. I put some choc chips on top with crushed pecans…wowsa!!5 stars

  5. Wow. These were so moist and tender, I was blown away. I didn’t have ground cloves, so I substituted all the spices for 1 tbls of pumpkin pie spice. I didn’t want to have add-ins so I worried if that would effect the final product, but it was perfect. A keeper of a recipe for sure.5 stars

  6. These muffins are so satisfying and low carb. Love the combo of blueberries and pumpkin. I use 2 tsp pumpkin pie spice and 1/8 tsp clove.5 stars

  7. Love it!! Super moist and delicious, I live in high altitude and I did not make any adjustments and they turn out great!! I can’t wait to try more of your recipes5 stars

    1. Hi Josh, that is why there is a “jump to recipe” at the top, so you can skip right to the recipe if you don’t want to scroll. FYI you had to scroll right past the recipe in order to leave this comment.

  8. I am confused recipe calls for 3/4 cup of pumpkin but in comments you said you used a 15 Oz is which 1 3/4 cups ? Should recipe say 1 and 3/4 cups ?

    1. Hi Linda, in the comments someone asked me which size can I used. I told them it was the 15 ounce can, but you only need to use 3/4 cup of the pumpkin. I think they are just trying to figure out which size 8oz or 15oz is best to buy in order to get that 3/4 cup. When in doubt you need to always follow the recipe card.

  9. Super moist, decreased bake time since I live in CO and used mini muffin pans. These were perfect for my mom since she’s a diabetic, will definitely make again!5 stars

    1. Hi Kim! I haven’t tried it in a loaf pan myself, but other readers have reported success with it. I hope you enjoy the recipe if you try it!

  10. Love this recipe! I made a keto version today by subbing the maple syrup for 1/3 cup monkfruit golden sweetener (keto brown sugar) and adding sugar free chocolate chips that I got at Whole Foods. It came out delicious!5 stars

  11. These muffins are (were) great! This recipe was perfect for 6 jumbo size muffins, and I had two of them! LOL! Next time I might try it with a bit of raisins stirred in and pumpkin seeds on the tops!5 stars

  12. I made this twice this past weekend and my family and friends were amazed. I did replace the maple syrup for a zero natural sugar, Allulose as some are watching weight and my MIL is diabetic. I added a splash of oat milk for moistness the first time and some extra pumpkin purée the second, since I didn’t use maple syrup. Milk chocolate chips paired perfectly. Great recipe! I will try to add pumpkin seeds next time for some additional protein and texture.5 stars

  13. Well, they turned out great despite the fact that I made so many changes! I didn’t have any cloves, so I used some Allspice. I doubled the recipe and still had some canned pumpkin left over I didn’t want to waste, so I used it all but added some chia seeds and collagen powder to balance out that extra wetness. I did not have high hopes considering the risks I took, but they turned out awesome! They are very moist and my kids love them!5 stars

  14. I followed the recipe exactly except I used some leftover sweet potatoes instead of pumpkin. I mixed in chocolate chips. They were moist and fluffy and the spices were great! I will definitely be making again — probably with pumpkin next time.5 stars

  15. Thank you for this great muffin recipe!
    I added 1 cup chocolate chips plus 1/2 cup walnuts & 1/2 cup pecans and they came out wonderfully! Next time I’m going to top it with some pumpkin seeds too! They are very filling muffins, so they’re perfect for when you need a quick breakfast.5 stars

  16. These sound amazingly delicious! What is the sodium content per muffin? With a new health diagnosis for my Hubs, I need low cholesterol low sodium recipes. Thanks!

    1. Hi Deb! I stopped including sodium info because it can vary so much depending upon what products you used, and I found a lot of conflicting info online, so ultimately I didn’t feel comfortable publishing it because sometimes it wasn’t even in the ballpark. If you’d like to calculate it yourself, there are lots of free tools online ( is popular). I hope that helps!

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