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Gluten-Free Pumpkin Muffins (Low-Carb)

October 1, 2023 (Last Updated: November 5, 2023)

Indulge in the cozy embrace of autumn with our delectable gluten-free pumpkin muffins. Crafted with a blend of low-carb flours and naturally sweetened, these muffins are fluffy, moist perfection.

Each bite offers a taste of fall, making them the perfect guilt-free indulgence to warm your spirits during the chilly months.

Why we love these gluten-free pumpkin muffins

  • Easy to Make: With no special technique or baking experience required, preparing these muffins is quick and hassle-free.
  • Healthy Choice: These muffins are gluten-free, lectin-light, and made with wholesome ingredients. They are low-carb and have no added sugar, aligning with various dietary needs. In our baking, we don’t use gluten-free all-purpose flour mixes, which tend to be very starchy.
  • Rich in Flavor: A well-balanced mix of ingredients and pumpkin pie spices ensures these muffins are packed with taste, making each bite a delightful experience.
  • Moist and Fluffy: The muffins have a soft, moist texture that is satisfying, making them a perfect snack or breakfast option.
  • Freezer Friendly: The ease of freezing and thawing these muffins means you can always have a tasty and healthy snack on hand whenever needed.
A gluten-free pumpkin muffin cut in half. The muffins have a soft, moist texture.

A Note on Pumpkin and Lectins

Pumpkins and squashes have lectins, proteins found in certain plants that can have inflammatory effects in some people.

Luckily, most lectins are found in the seeds and skins, which can easily be removed. More about how to reduce lectins in your favorite foods, here.

If you can’t eat pumpkins, don’t worry; you can substitute them with cooked sweet potato. The flavor profile and even the nutritional one will be similar.

How to Prepare the Pumpkin

While you can use canned pumpkin for this recipe, I prefer and recommend you bake your own pumpkin. It’s super easy, and the result is a low-moisture, flavourful pumpkin puree. Pressure cooking and steaming are also options.

I use a Hokkaido pumpkin, but any small, sweet pumpkin will work.

  • Preheat the oven to 400°F (200°C).
  • Clean a Hokkaido or dessert pumpkin, halve, and remove seeds and fibrous sections.
  • Slice and place on a baking tray. Bake for around 20 minutes or until fork-tender.
  • Once done, peel off the skins. Measure out 350 grams for this recipe. Reserve any leftovers for other culinary uses.
A hokkaido pumpkin cut in half
Slices of a hokkaido pumkin. The seeds have been removed.

Ingredients for Gluten-Free Pumpkin Muffins

Dry Ingredients:

  • 1 cup almond flour, packed
  • 1 cup tigernut flour, packed
  • 5 tablespoons tapioca flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda

Blender Ingredients:

  • 350 grams cooked pumpkin (approximately 1 1/3 tightly packed cups)
  • 1/2 cup extra virgin olive oil
  • 4 pastured eggs
  • 70 grams dates (about 4-5 dates), pitted
  • 3 tablespoons inulin powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • pinch of salt

Optional for topping:

  • 2 teaspoons raw, local honey
  • ground, toasted walnuts

Note on gluten: These ingredients are naturally gluten-free, but if you have celiac, please ensure the ingredients you buy are certified gluten-free.

Chocolate lovers: For extra indulgence, feel free to add some dark chocolate chips.

The dry ingredients in a mixing bowl.
The wet ingredients

How to Make These Muffins

  • Preheat your oven to 350°F (180°C) and line a 12-cup muffin pan with paper liners.
  • In a large mixing bowl, whisk together the dry ingredients: almond flour, tigernut flour, tapioca flour, baking powder, and baking soda until well combined. Set aside.
  • In a blender, combine the wet ingredients: cooked pumpkin, olive oil, eggs, dates, inulin powder, pumpkin pie spice, vanilla extract, and salt. Blend until the mixture is smooth and creamy.
The dry ingredients have been whisked together.
The wet ingredients have been mixed together in a blender.

  • Pour the wet ingredients into the bowl with the dry ingredients and use a spatula to gently fold the ingredients together until well combined. Avoid overmixing; the batter should be light, airy, and fluffy.
The wet ingredients have been combined with the dry ingredients.
The gluten-free pumkin muffin batter

  • Evenly distribute the batter among the 12 prepared muffin cups, smoothing the tops for a uniform appearance.
  • Bake in the preheated oven for 45 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Muffin cups with the batter
Baked gluten-free pumpkin muffins

  • Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.
  • If desired, brush each muffin while still warm with honey, and sprinkle with ground toasted walnuts.
Gluten-free pumpkin muffins

How to Store These Gluten-Free Muffins

One of my favorite things about muffins is that they are easy to freeze and thaw, making them perfect for meal prep. You will conveniently have access to a sweet, healthy treat whenever you feel like it.

Store the muffins in an airtight glass container in the refrigerator for up to 3 days, or freeze for longer storage. To enjoy from frozen, thaw at room temperature for about an hour.

We hope you love thus pumpkin pie muffin recipe as much as we do!

Three pumpkin muffins

Gluten-Free Pumpkin Bread Recipe

For another delicious and healthy pumpkin sweet treat, check out our Gluten-Free Pumpkin Bread Recipe.

More Sugar-Free Healthy Desserts and Gluten-Free Baking

Check out our round-up of over 30 healthy desserts that are gluten-free, lectin-light, and sugar-free.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you.

Gluten-Free Pumpkin Muffins (Low-Carb)

1 Star2 Stars3 Stars4 Stars5 Stars (1 votes, average: 5.00 out of 5)
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By Claudia Curici, Health Coach Serves: 12
Prep Time: 30 minutes Cooking Time: 45 minutes

Indulge in the cozy embrace of autumn with our delectable gluten-free pumpkin muffins. Crafted with a blend of low-carb flours and naturally sweetened, these muffins are fluffy, moist perfection. Each bite offers a taste of fall, making them the perfect guilt-free indulgence to warm your spirits during the chilly months.

Ingredients

  • DRY INGREDIENTS:
  • 1 cup almond flour, packed
  • 1 cup tigernut flour, packed
  • 5 tablespoons tapioca flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • WET INGREDIENTS:
  • 350 grams cooked pumpkin (approximately 1 1/3 tightly packed cups)
  • 1/2 cup extra virgin olive oil
  • 4 pastured eggs
  • 70 grams dates (about 4-5 dates), pitted
  • 3 tablespoons inulin powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • pinch of salt
  • Optional for topping: 2 teaspoons raw, local honey and ground, toasted walnuts

Instructions

1

Preparation (can be done one day in advance): Core and bake the pumpkin at 400°F / 200°C for about 20 minutes or until fork tender. Remove the peel and mash, measuring out 350 grams for this recipe (see more details and options in the post above).

2

Preheat your oven to 350°F (180°C) and line a 12-cup muffin pan with paper liners.

3

In a large mixing bowl, whisk together the dry ingredients: almond flour, tigernut flour, tapioca flour, baking powder, and baking soda until well combined. Set aside.

4

In a blender, combine the wet ingredients: cooked pumpkin, olive oil, eggs, dates, inulin powder, pumpkin pie spice, vanilla extract, and salt. Blend until the mixture is smooth and creamy.

5

Pour the wet ingredients into the bowl with the dry ingredients and use a spatula to gently fold the ingredients together until well combined. Avoid overmixing; the batter should be light, airy, and fluffy.

6

Evenly distribute the batter among the 12 prepared muffin cups, smoothing the tops for a uniform appearance.

7

Bake in the preheated oven for 45 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

8

Allow the muffins to cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

9

If desired, brush each muffin while still warm with honey, and sprinkle with ground toasted walnuts.

10

Store the muffins in an airtight glass container in the refrigerator for up to 3 days, or freeze for longer storage. To enjoy from frozen, thaw at room temperature for about an hour.

Notes

Substitutions: If you don't eat pumpkin, feel free to replace it with cooked sweet potato. The texture, taste and even nutritional profiles will be similar. Note on gluten: These ingredients are naturally gluten-free, but if you have celiac, please ensure the ingredients you buy are certified gluten-free.

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4 Comments

  • Reply
    nivedita khemka
    February 5, 2024 at 12:51 am

    Hi claudia , is there a substitute for tigernut flour ? thanks

    • Reply
      Claudia
      February 5, 2024 at 3:19 am

      Hi Nivedita! You could use only almond flour, but there are a few reasons I use tigernut flour: it has a great taste, sweet and nutty, and gives these muffins their fantastic taste. It cuts on the amount of almond flour (or nut flour in general) used, which is important to me, as otherwise we would eat an unnatural amount of nuts in the form of flour. It has a great nutritional profile, which I value when I cook desserts. So technically, there are many flour blends that can work to make muffins, but none is as tasty and balanced as this one, in my opinion. I hope this helps. -Claudia

  • Reply
    Kim H
    November 16, 2023 at 3:17 am

    I love these muffins. It is a delight to eat a non gluten bread that satisfies the mouth feel. The muffin feels and tastes like a whole grain bread which I’ve always loved. Having these muffins on hand makes it easier to choose a healthy snack when I don’t feel like fruit or vegetables.

    • Reply
      Claudia
      November 16, 2023 at 12:22 pm

      Thanks so much Kim, I’m happy you loved them! -Claudia

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