Maple Pecan Pumpkin Muffins (flourless)
If you liked my recipe for Banana Walnut Breakfast Muffins from last week, you’ll adore these muffins too! They sport the same fudge-like texture (thanks to the addition of beans) and are also gluten and dairy-free.
This recipe uses gluten-free quick oats vs. quinoa flakes, canned pumpkin (not pumpkin pie filling) vs. bananas and pecans vs. walnuts. In addition, it uses pumpkin spice, which is essentially a blend of cinnamon, nutmeg, ginger and cloves.
Maple Pecan Pumpkin Muffins pair nicely with a veggie-loaded omelet or as an afternoon treat with a cup of pumpkin spice coffee (just sprinkle a few dashes of pumpkin spice into your coffee grounds before brewing). What a nice change of pace from plain old regular coffee!
Another shout out to Katie (www.chocolatecoveredkatie.com), as this recipe is modified from her Pumpkin Blender Muffins.

Prep Time | 10 minutes |
Cook Time | 20 minutes |
Servings |
muffins
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- 1/2 cup pumpkin puree I like the Farmer's Market brand
- 1 15-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
- 1/4 cup + 2.5 tbsp. pure maple syrup
- 2 tsp. pure vanilla extract
- 1/2 cup gluten-free quick oats, dry
- 1/4 cup almond butter
- 1/4 tsp. Sea salt
- 1 3/4 tsp. ground cinnamon
- 1/2 tsp. pumpkin spice
- 3/4 tsp. baking powder
- 1/8 tsp. baking soda
- 1/2 cup chopped pecans
Ingredients
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- Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
- In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
- Pour batter into prepared muffin cups and smooth the tops with a butter knife. Bake 20 minutes. They will look underdone, but will firm up if you let them sit for 20 minutes or so.
Nutrition Facts per serving (1 muffin): Calories: 195; Total Fat: 9 grams; Saturated Fat: 0.8 grams; Sodium: 180 mg; Potassium: 230 mg; Total Carbohydrate: 25 grams; Dietary Fiber: 5 grams; Net Carbohydrates: 20 grams; Sugar: 10 grams (9 grams added sugar from maple syrup); Protein: 6 grams
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