No Flour Pumpkin Oatmeal Muffins

Start your morning off right with these wholesome and naturally sweetened No Flour Pumpkin Oatmeal Muffins! Made with nutrient-packed rolled oats that are blended into a fine flour, these muffins are entirely gluten-free and rely on pure pumpkin puree, maple syrup, and warm fall spices like cinnamon, nutmeg, and ginger for their irresistible flavor. Perfectly moist and lightly sweetened, they’re a healthy, flourless treat that can be easily customized with chocolate chips or crunchy nuts. With only 10 minutes of prep and 20 minutes of baking time, these muffins are a quick and easy option for breakfast, snacks, or grab-and-go indulgence. Enjoy them warm or freeze a batch for busy mornings—either way, they’re a delicious reminder of autumn’s cozy flavors!

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 12

Ingredients

• 2 cups Rolled oats (gluten-free, if needed)
• 1 cup Pumpkin puree
• 2 large Eggs
• 0.333 cup Maple syrup
• 0.5 cup Milk (any variety: dairy or non-dairy)
• 1 teaspoon Baking powder
• 0.5 teaspoon Baking soda
• 1.5 teaspoons Ground cinnamon
• 0.25 teaspoon Ground nutmeg
• 0.25 teaspoon Ground ginger
• 0.25 teaspoon Salt
• 1 teaspoon Vanilla extract
• 0.5 cup Chocolate chips or chopped nuts (optional)

Directions

Step 1

Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or grease the cups lightly with oil.

Step 2

Add the rolled oats to a blender or food processor and blend until they resemble a fine flour texture (about 1-2 minutes). Set aside.

Step 3

In a large mixing bowl, whisk together the pumpkin puree, eggs, maple syrup, milk, and vanilla extract until smooth.

Step 4

Add the blended oat flour, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt to the wet ingredients. Stir until well combined, but do not overmix.

Step 5

If using, fold in the chocolate chips or nuts with a spatula.

Step 6

Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full.

Step 7

Bake in the preheated oven for 18-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Step 8

Remove the muffins from the oven and let them cool in the tin for about 5 minutes, then transfer them to a wire rack to cool completely.

Step 9

Enjoy warm or store in an airtight container at room temperature for up to 3 days. These muffins can also be frozen for up to 3 months.

Nutrition Facts

Serving size	842.4 grams (842.4g)

Amount per serving	% Daily Value*
Calories	1814

Total Fat 64.00g	82%
Saturated Fat 28.70g	144%
Polyunsaturated Fat 1.90g
Cholesterol 387mg	129%
Sodium 1948mg	85%
Total Carbohydrate 274.90g	100%
Dietary Fiber 33.10g	118%
Total Sugars 135.10g
Protein 49.00g	98%

Vitamin D 132IU	660%
Calcium 471mg	36%
Iron 16mg	91%
Potassium 1737mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.8%

Protein: 10.5%

Carbs: 58.8%