Flourless Pumpkin Oat Muffins (Vegan!)

Well, it’s that pumpkin-spiced time of year again! I always find it funny that pumpkin is so strongly associated with fall, when most people (including myself) tend to just use canned pumpkin when the real thing is in season. That said, I love pumpkin season as much as the next guy, and these wholesome, flourless pumpkin oat muffins are just the thing to kick off fall. Is there anything better than heavenly fall spices wafting through your kitchen?

Just like their banana oat cousin, these tasty treats are perfect for traveling or making ahead to grab and go on a busy morning. This recipe 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!

Tips for Success

  • Be sure to use instant oats or quick oats instead of rolled oats. They have much better absorbency for flourless baked goods, and are essential for a non-gooey texture. You can use the single-serving packaged kind or the kinds that comes in a container or in bulk.
  • I blitz a handful of rolled oats in a blender every week or so to make some oat flour, and add a little bit to these muffins to help with the binding and texture. If you are strictly not eating any flour, 1 extra tbsp of instant oats will work just fine.
  • Let these cool completely before breaking into them, otherwise they will be gooey. If they are still coming out gooey, experiment with the cook time. They should be moist and soft inside but not gooey.
  • Use non-stick silicone muffin liners so that these pop right out!


  • These muffins are great for customizing with your favorite add-ins! Try adding in dried cranberries, pumpkin seeds, walnuts, berries, cacao nibs, or dark chocolate chips if you’re in the mood for dessert for breakfast 🙂
  • To make these muffins gluten free, be sure to use certified gluten-free oats.
  • Try adding in other grains for texture or an extra nutrition boost, such as a couple spoonfuls of cooked quinoa or millet (drained well and not soggy)
  • If flour isn’t an issue for you, feel free to add in 1-2 tbsp of your flour of choice for a drier, cakier muffin.
  • If sweeteners aren’t an issue for you, sweeten these up a bit with a squeeze of your liquid sweetener of choice, or some sweet add-ins.

More Fall-Inspired Sugar & Flour Free Treats:

If you make these yummy flourless pumpkin oat muffins leave a star rating or comment below! Your feedback is so helpful to me and other readers. You can also tag me in your meal pics on Instagram @katiesconsciouskitchen, or join my free private facebook group to share your creations and inspire others! I love to see what you all are making.

Pumpkin Oat Muffins

These wholesome and heavenly flourless pumpkin oat muffins are deliciously vegan, naturally sweetened with mashed banana, and perfect for fall.
5 from 2 votes
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Cooling Time: 30 minutes
Servings 1



  • 1/4 cup instant oats, 1 oz

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
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  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). 🙂

    • Meagan

      Excited to try these! In the oven as I type! Just starting BLE and am excited to have some pastry items 😊

  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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