Maple Pecan Pumpkin Muffins (flourless)
A bean-based, flourless, and gluten/dairy-free muffin that pairs 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). 1 Earthfood per serving: ♥
Servings Prep Time
9muffins 10minutes
Cook Time
Servings Prep Time
9muffins 10minutes
Cook Time
  • 1/2cup pumpkin pureeI like the Farmer’s Market brand
  • 115-oz can Cannellini or Great Northern beans, drained, rinsed and patted dry
  • 1/4 cup + 2.5 tbsp. pure maple syrup
  • 2tsp. pure vanilla extract
  • 1/2cup gluten-free quick oats, dry
  • 1/4cup almond butter
  • 1/4 tsp. Sea salt
  • 1 3/4tsp. ground cinnamon
  • 1/2tsp. pumpkin spice
  • 3/4 tsp. baking powder
  • 1/8 tsp. baking soda
  • 1/2 cup chopped pecans
  1. Preheat oven to 350 F. Line nine muffin cups or grease with coconut oil.
  2. In a food processor, blend pumpkin through baking soda until smooth. Transfer to mixing bowl and stir in pecans.
  3. 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.
Recipe Notes

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