Pumpkin Spiced Breakfast Cookies (Sugar & Flour Free!)

I experimented mightily to bring you this tasty pumpkin breakfast treat! Pumpkin is hard to work with in sweetener-free baking, because it has no natural sweetness, and without the usual heaps of sweetener, unsweetened pumpkin honestly doesn’t taste very good. But fortunately for you, I’m a wizard. These pumpkin breakfast cookies are naturally sweetened with applesauce, dried cranberries, and dreamy pumpkin pie spice.

Well, maybe not, since technically these aren’t totally sweetener-free due to the applesauce and the dried cranberries. I tried this with mashed banana instead, and I didn’t really like them. The applesauce lends a better flavor, in my opinion.

More Tasty Sugar & Flour Free Cookie Recipes:

Pumpkin Spiced Breakfast Cookies

These wholesome and healthy pumpkin breakfast cookies are naturally sweetened with applesauce and cranberries, and flour free!
5 from 1 vote
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Active Time: 10 minutes
Inactive Time: 15 minutes
Servings 2



  • 1/2 cup rolled oats, dry, 2 oz


  • 1/2 cup unsweetened pumpkin purée, 4 oz
  • 1/2 cup unsweetened applesauce , 4 oz
  • 1/4 cup dried cranberries


  • 2 Tbsp almond butter, 1 oz
  • 3/8 cup chopped nuts (I used a mix of pumpkin seeds, walnuts, and pecans), 3 oz


  • 1.5 Tbsp pumpkin pie spice , or make your own, see notes
  • 1 tsp vanilla extract


  • Preheat the oven to 350 °F and line a baking sheet with parchment paper.
  • Combine all ingredients in a small mixing bowl and mix well.
  • Drop scoops of batter onto the baking sheet to make 6 cookies. To make them extra pretty, sprinkle a few nuts and cranberries on top.
  • Bake for 15-20 minutes, until firmed up and holding together.
  • Let cool for a few minutes before eating. Serve warm, or cooled.
  • These can be made ahead and store well.


  • To make your own pumpkin pie spice, combine the following:
    • 1 Tbsp cinnamon
    • 1/4 tsp ground ginger
    • 1/4 tsp ground nutmeg
    • 1/8 tsp ground allspice
  • Feel free to sweeten these with 1 Tbsp of maple syrup or honey, and a few chocolate chips. 
  • This recipe makes 2 weight loss friendly breakfasts, so divide the batch in half.
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  1. Jackie Duczman

    Thank you so much!

  2. Sorry, I don’t get what you’re saying about a banana at the end – since there’s no banana involved. Are you suggesting adding a banana? But right before that, you say “just let it go”. I’m intrigued by your recipe because I love pumpkins, but I need a bit more explanation. Thank you.

    • Oops, those were notes from when I was trying the recipe with bananas. I didn’t mean to leave that in there. Thanks for the correction, just fixed it! Sorry for the confusion.

  3. Christine

    Yumminess!!! I love that it this recipe has no eggs. It’s flexible enough to be creative with ingredients. I tried freezing some and the texture reminded me of carrot cake so next time I added shredded carrots. So good!

  4. Anonymous

    I’m so excited to try these!! I notice that there is 4 oz protein for the 2 servings so if I cut everything in half I would need to add some more protein right?

    • No, 2 oz of nuts/nut butter equals a BLE protein serving. Different foods are measured differently depending on how heavy/calorically dense they are.

  5. Debbie Borrink Powers

    There were great! I didn’t have applesauce so I substituted mashed banana and it was fine! Loved the nuts too!! (Btw, the banana phrase was still in there…..actually glad cuz I was in a quandary without applesauce and had to try it! They are “soft” cookies, correct?

  6. I’ve been making your muffins and they are great. However, when I measure out 2 ounces of oats I get about 3/4 cup (old fashioned Bob’s gluten free) not half a cup. I’ve been going by weight but maybe I’m putting too many oats in.

    • Different brands of oats are going to vary depending on how finely processed they are. I go by weight also, but mine tend to be close to half a cup. The recipe is very forgiving, so do what works best for you.

  7. I was so excited to find this recipe, since my doctor recently to me to not eat bananas! As a BLE enthusiast, I am a long time fan of your Breakfast Rounds – especially for traveling – and didn’t know how I would manage without bananas. Katie to the rescue! I also can’t have nuts, so I used sunbather and seeds. They turned out great! I’m hoping that you have more recipes that will work for me. (PS – I have two of your cookbooks – Yeah!) Thanks!!!

  8. First off, I was surprised at HOW MANY COOKIES were 1 serving size. I ate some fresh and hot out of the oven. The next day I ate them chilled in the fridge. I actually enjoyed them chilled the next day a lot better. The spices and flavors had more time to marry and marinate. I drank a cup of tea containing cinnamon and other spices along with it – and it complimented breakfast very well. It is very filling, delicious, and nutritious. Ticks all the boxes! Thank you for these amazing recipes!

  9. Debbie Powers

    Hi Katie…. I make these all the time and LOVE them! I have a question about the “nuts” amount. You say on your recipe 3/8 c of nuts OR 3.5 oz. I always double the recipe to make 4 breakfasts. I have been adding 7 oz of nuts. So….. I weight 6/8 c of nuts (or 3/4 c) and the 3/4 cup weighs 3.5 oz. now I feel I have been having way too many nuts in my double batch as I always use 7 oz. (3/8 c weighs around 1.75 oz.). Could you please check this and let me know?

    • Because nuts are varied in size, the cup measurement is always going to vary and not be very precise. For example, 2 oz of nuts can fill different sized cup measurements depending on the size of nuts and if they are chopped, etc. I added the cup measurements in my cookbook and recipes for folks who don’t do BLE and don’t weigh their ingredients, but if you’re following BLE I’d say ignore the cup measurements and just use the weights. Pick one measurement method (cups or scale) and be consistent with it. Hope that helps.

  10. Anonymous

    Thanks Katie!❤️

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  23. 5 stars
    I made these and they were delish! I think your recipes are excellent. You seem to use a lot of oats in recipes. Is there a substitute you could recommend for oats? I am sensitive to oats so I eat them very rarely. I eat gluten free, dairy free, corn free, quinoa free, egg free.

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