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Gluten-Free Pumpkin Muffins (No Added Sugar)

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  • Author: Claudia Curici, Health Coach
  • Prep Time: 30 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 12 muffins
  • Category: Breakfast, Dessert, Snack
  • Method: Baking
  • Cuisine: American
  • Diet: Dairy-Free, Gluten-Free, Low-Carb, Vegetarian

Description

These gluten-free pumpkin muffins are moist, tender, and warmly spiced, with the delicate flavor and natural sweetness of roasted pumpkin and a few Medjool dates. Almond, tigernut, and tapioca flour come together in a soft, satisfying crumb, while extra virgin olive oil adds richness and helps the muffins stay moist. With no sugar or syrup added, they make a lovely fall breakfast, afternoon snack, or nourishing sweet treat.

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 pasture-raised eggs
  • 70 grams pitted dates (approximately 4 Medjool dates)
  • 3 tablespoons inulin powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • Pinch of salt

Optional topping

  • 2 teaspoons raw, local honey
  • Ground toasted walnuts

Instructions

  1. Prepare the pumpkin. Heat the oven to 400°F (200°C). Halve and clean the pumpkin, remove the seeds and fibrous center, and cut it into slices. Bake for about 20 minutes, or until fork-tender. Remove the skin, mash or blend the flesh, and measure 350 grams. This can be done one day in advance.
  2. Preheat the 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 almond flour, tigernut flour, tapioca flour, baking powder, and baking soda. Set aside.
  4. Add the cooked pumpkin, olive oil, eggs, dates, inulin powder, pumpkin pie spice, vanilla, and salt to a blender. Blend until smooth and creamy, with no visible pieces of date remaining.
  5. Pour the blended pumpkin mixture over the dry ingredients. Gently fold with a spatula until evenly combined and no dry flour remains. Do not overmix.
  6. Divide the batter evenly among the 12 prepared muffin cups and gently smooth the tops.
  7. Bake for 45 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  8. Let the muffins cool in the pan for a few minutes, then transfer them to a wire rack.
  9. If desired, lightly brush the warm muffins with honey and sprinkle with ground toasted walnuts. Allow them to cool completely before storing.

Notes

Sweet potato substitution: Replace the pumpkin with an equal weight of cooked (preferably baked) sweet potato.

Inulin powder adds gentle sweetness while also contributing to the structure of the crumb. If you don’t have it, you can substitute allulose or an allulose–monk fruit blend (keep in mind they are sweeter than inulin). 

Find it online: https://creativeinmykitchen.com/gluten-free-pumpkin-muffins/