Flourless Pumpkin Oat Muffins

Here’s a festive, pumpkin variation of my basic flourless muffins. Just like their banana oat cousin, these are perfect for traveling or making ahead to grab and go on a busy morning. This makes one breakfast, but if you want to scale up the recipe and batch cook these, they keep well in the fridge or freezer and can be microwaved for a few seconds to warm them up. Enjoy!

More Fall-Inspired Sugar & Flour Free Treats:

Pumpkin Oat Muffins

These wholesome and tasty fall-spiced muffins are deliciously vegan, naturally sweetened with mashed banana, and flour free.
5 from 1 vote
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Cooling Time: 30 minutes
Servings 1



  • 1/4 cup instant oats, 1 oz
  • 1 tbsp oat flour, or 1 tbsp more of instant oats to make these completely flour free

Fruit & Veggies

  • 1/3 cup unsweetened pumpkin puree, 3 oz
  • 1 banana, mashed, 3 oz


  • 2 tbsp almond butter, 1 oz
  • 2 tbsp pecans, 1 oz

Baking & Spices

  • 1 tsp arrowroot powder
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1 tsp pumpkin pie spice, see notes for DIY version

Useful Equipment


  • Preheat the oven to 375°F. Lightly grease muffin tins or use muffin liners.
  • Mash the banana, pumpkin, and almond butter well in a mixing bowl with a fork or potato masher.
  • Add the rest of the ingredients and mix well. Save a few pecans for decoration, and crumble the rest up in the muffins.
  • Scoop the batter into muffin tins, filling them all the way. This recipe makes 4 smaller muffins or 3 larger muffins. Decorate with a big pecan on top, if desired.
  • Bake for 25-30 minutes or until they have firmed up. Turn off the oven and let cool in the warm oven.
  • Cool completely before eating, otherwise they will be gooey!


  • DIY Pumpkin Pie Spice:
    • 1/2 tsp cinnamon
    • 1/8 tsp allspice
    • 1/8 tsp ground nutmeg
    • 1/4 tsp ground ginger
  • To make these muffins gluten-free, be sure to use certified gluten-free oats. Oats are a naturally gluten-free grain, but are often processed with products containing gluten and this contamination can be enough to trigger an immune response in those with high gluten sensitivity or celiac disease. 
Did you make this recipe?Tag me on instagram at @katiesconsciouskitchen so I can see it! Or leave a rating or comment below! I love hearing from you! ♡


  1. Do I understand correctly that 4 muffins is one serving?

  2. Susan A. Cook

    Very nice vegan version of a muffin! Did you ever try a version with eggs for maybe half the pro? I’m on maintenance, and it got pretty dense with 2 Pro with extra PB & Nuts, plus 1.5 Grain, (although it did work and was very filling. ) Thanks for this nice option.

    • Hi Susan, I have my own personal solution to that issue – but it’s not official advice or anything. I agree, 4 oz of nuts and nut butter is excessive. I have quantities rule for myself of 2.5 oz nut/nut butter maximum, and if I choose that heavy protein then I don’t worry about trying to get the full 2 proteins. So my maintenance breakfasts are either 2 proteins, 2.5 oz of nuts/nut butter, or a protein and a fat. Those are the variations I’ve come up with that work well for me. So for example, I ate these muffins this morning which were weight loss protein portions but 1.5 oz grain, and I wasn’t hungry until lunch. Hope that helps!

  3. Another great-tasting recipe, I’m sure. Everything I’ve tried so far has been delicious.

  4. Andi Straus

    Thank you, Katie, these look fantastic and I’ve been wanting something with pumpkin and banana.

    • Heather Johnson

      Hi, Katie,. I’m looking forward to making these today. I just wanted to take this opportunity to thank you for all that you do. There’ve been times when I’ve felt like my food choices were too limited on BLE and I was ready to give up but then I became encouraged again when I’d receive an email from you containing a new recipe. Your hard work and dedication is helping so many people, including me. 😊

  5. I got rid of most of my baking pans, including muffin tins. But I’m thinking I could make these like the oatmeal rounds on a sheet.

  6. I just love this wonderful recipe idea. You have described it so easily also. It’ll help me a lot to make this at home. Thanks a lot for sharing this great article.

  7. I bet this is fantastic! 💕

  8. I love these muffins Such good flavor!

  9. Susan Lampert Smith

    As someone with an egg allergy, my breakfast options are very limited. I really appreciate your blog, Katie!

  10. Chris Newman

    Didn’t have a muffin pan so just put them on a cookie sheet. I kind of molded and formed them round. I was hoping they didn’t spread out during cooking and become pumpkin puddles. They did NOT. Got my 4 rounds, let them cool, and packed for breakfast the next day. Kept me very satisfied until lunch! Next time I will add a bit more cinnamon and nutmeg.

  11. Katie, thanks so very much for this great looking recipe. Do you have any suggestions on what’s I can use instead of the banana ( to which I am allergic) I don’t find many egg free ( which I’m also allergic) breakfast recipe so I am really keen to try this one. Many thanks

    • Banana is the sweetest BLE-friendly option for baking, but I’ve had success with applesauce too, although it’s technically not BLE-friendly. Personally, if I use applesauce, I add a little bit of dried fruit or honey because it really needs just a teeny bit of sweetness since unsweetened pumpkin and applesauce don’t taste great on their own. Or, you could try a flax or chia egg. (Google it). 🙂

  12. Anonymous

    Thank you so very much for your reply. I really appreciate your suggestions and will give them a try and see how I go.

  13. Anne Pauline Ferguson

    Tried these this morning and they are great!! I am NOT a baker and have an old dysfunctional oven but it all worked. Many thanks for giving me an opportunity to have delicious breakfast without S or F.

  14. Hi! These sound amazing! I was wondering if I could use one egg instead of the toasted pecans. I am not the biggest fan of nuts and never have any on hand. Would adding the egg change the flavor or consistency?

  15. Rachel Epler

    Do you think these would be suitable for batch making? Have you ever prepped a few days at a time?

  16. Lara Tetrault

    I absolutely loved these this morning. Especially since I don’t like eggs, these were perfect. However any thoughts on the calorie count? I also track in Loseit! And for one serving I’m at 574 calories! Ouch! The pecans and nut butter throw it over the edge. I’d like to alter the recipe but I’m not a creative person. I can only follow recipes 😉 any help would be greatly appreciated. Today is only day 8 for me and I unfortunately had to choke down pancakes with eggs last week so I was excited for these.

    • So glad you liked them Lara! It sounds like you’re doing BLE, in BLE we don’t count calories. But you’re right, this is a heavier breakfast choice. I eat it when I want a more calorically dense choice, like on a day with heavier exercise, hiking, travel, or if I want a bit more comfort or fullness from my meal. Also, 574 calories doesn’t sound like a lot to me, given that we eat 3 square meals per day in BLE, that’s around 1/3 of a normal typical daily calorie intake, right? I’ve never counted or cared about calories. Hope that helps!

      • Lara Tetrault

        I know I am crazy, I think that counting calories is one of the things I need to break. But since I’m measuring everything out for BLE it’s a piece of cake. Maybe as I see more success I will feel better letting go of that. I’m going to keep eating the muffins because they make me happy. I’ll just adjust my other two meals to not be so heavy. Thanks a bunch!

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  18. Eve Ross

    delighted to find you and your recipes! I have been doing BLE for a long time and new ideas are welcome! Going to try these!

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