Grain-Free Pumpkin Spice Muffins

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Grain free pumpkin muffins post

Grain-Free Pumpkin Spice Muffins

Pumpkin spice muffins are certainly a fall classic – but, let’s be honest – we love them all-year-round. The warm pumpkin spice paired with the subtle sweetness from squash and maple syrup makes for a delicious night-time treat or mid-day snack. Try topping this grain-free muffin with a pad of warmed cream cheese, a dollop of whipped cream, or a scoop of cranberry sauce! Feeling adventurous? Try toasting a crumbled baked muffin in the oven until crisp – then use as a topping for your favorite Greek yogurt parfait – YUM!

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How to Make a Meal With Pumpkin Spice Muffins

  1. Choose your muffin (if using a different variety), and determine the macronutrients (pumpkin spice muffins: 20g C, 17g F, 5g P)
  2. Determine what macronutrients you are missing – what ingredients can you add to them?
  3. How will you serve your meal? Will it be separate components (like a snack box), or a composed meal (like a parfait with a muffin crumble), or a grab-and-go meal (like a muffin sandwich)?

Pumpkin Spice Muffin Full Meal: 3 Ways

  1. Components: 1 Pumpkin Spice Muffin + 2 hard boiled eggs + 1/2 cup cottage cheese with cinnamon (P1 ratios)
  2. Parfait: 1 Pumpkin Spice Muffin crumbled over 1 cup 2% cottage cheese with 1/2 tbsp peanut butter (P1 ratios)
  3. “Sandwich”: 1 Pumpkin Spice Muffin sliced in half. Spread 1 tbsp cream cheese and 1/2 serving (about 1 tbsp) cranberry sauce (P2 variation) on each half. Serve with 4 slices turkey bacon on the side. (P1 ratios)

How would you serve these muffins?

Comment your ideas below or share a picture in our Facebook Group – we always love to see all the delicious treats you’ve been baking!

Chef Kenzie’s Pumpkin Spice Muffins Picnic Treat

Chop your freshly baked muffins into 1-inch cubes. Grab a few of your favorite summer berries and fruits (chop whole or large fruit like apples, pears, or watermelon into 1-inch cubes). Place one muffin “cube” on a wooden skewer. Then, add one berry or fruit piece. Continue alternating between fruit and muffin cubes until the skewer is filled up. Serve with a side of melted peanut butter for dipping – enjoy!

Want more tips from Chef Kenzie? Join her meal planning and cooking classes HERE!

Looking for more sweet treats? Check out these recipes…

Grain-Free Pumpkin Spice Muffins Always Delicious Book

Grain-Free Pumpkin Spice Muffins

Chef Dawn Ludwig
Recipe from Always Delicious by David Ludwig, MD, PhD, and Dawn Ludwig.
A quick breakfast or the perfect grab-and‑go snack for classroom celebrations, office potlucks, or any occasion that calls for allergen- free treats. Your friends don’t even have to know these muffins are healthy! They’ve been taste-tested by hundreds of kids and adults alike, with rave reviews.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 6 large muffins

Ingredients
  

  • ¾ cup chickpea flour
  • ¼ cup coconut or almond flour
  • ¼ tsp baking soda
  • 1 tsp baking powder
  • ⅓ cup neutral-tasting oil, such as high-oleic safflower or avocado oil (use ¼ cup if using almond flour)
  • 1 egg, beaten (or 1 tablespoon chia or flaxseed, ground and mixed with ¼ cup water)
  • ½ cup packed steamed winter squash, such as kabocha, butternut, buttercup, etc., or sweet potato
  • ½ cup whole milk or unsweetened soy milk
  • ¼ tsp pure vanilla extract
  • 3 tbsp honey or pure maple syrup
  • ¾ tsp ground cinnamon
  • ¼ tsp ground ginger
  • ⅛ tsp ground cardamom
  • ⅛ tsp ground cloves
  • ⅛ tsp freshly grated nutmeg
  • ¼ tsp salt

Instructions
 

  • Preheat the oven to 350°F. Line six wells of a large muffin tin with paper liners or coat with olive oil spray. Combine the chickpea flour, coconut flour, baking soda, and baking powder in a large bowl.
  • In a separate medium bowl, combine the oil, egg, squash, milk, vanilla, honey, spices, and salt. Blend with an immersion blender until smooth. Add the wet ingredients to the dry ingredients and stir, whisk, or blend until smooth. (Because the batter is gluten-free, it’s okay to use the immersion blender to get the lumps out.) Divide the batter evenly among the prepared muffin cups.
  • Bake for 25 to 30 minutes. Remove the muffins from the tin and let cool on a wire rack for at least 15 to 20 minutes before serving. Cool completely and store in an airtight container for a couple of days on the counter, up to 10 days in the refrigerator, or up to 3 months in the freezer. (See photo insert page 3.)
  • Tips: This recipe makes 6 large muffins. Depending on the size of your muffin tins, use any excess batter to make a few pancakes or to make 7 or 8 smaller muffins. Chickpea flour is also known as garbanzo bean flour, gram flour, or besan and may be labeled that way at your grocery store. You could also use garbanzo-fava bean flour, if you prefer.

Notes

Nutrition (Per Muffin)

Fat: 17g
Carbohydrate: 20g
Protein: 5g
Calories: 245

Nutrition (Complete Meal)

Serve one of these Phase 2 muffins with 3 slices of cooked turkey bacon (or equivalent vegetarian protein), 1/4 cup plain, whole-milk Greek yogurt, and 1 cup of blueberries.
Fat: 41%
Carbohydrate: 37%
Protein: 22%
Calories: 470
 
Keyword Dairy-Free, Grain-Free, Phase 2
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