Grain-Free Pumpkin Muffins
Enjoy these low-carb, gluten-free pumpkin muffins—perfect for fall baking!
The Story Behind the Dish
I’ve spent more time than I’d like to admit staring through the oven door, wondering why my grain-free muffins weren’t baking right. The tops would turn golden, but the insides stayed raw—no matter how long I left them in the oven, sometimes over an hour, they’d still be gooey in the middle.
Grain-free batter is naturally denser because it lacks gluten, the protein that gives traditional batter its structure and elasticity. Gluten helps trap air, allowing the batter to rise and creating the familiar light, fluffy texture we expect in baking. Without gluten, grain-free batter becomes thicker and heavier, more like wet sand. If you try to make it thinner by adding more liquid, as you would with traditional muffin batter, it won't cook through properly. Grain-free flours like coconut and almond can’t trap moisture and air the same way, so the inside remains soggy while the outside bakes too quickly.
Determined to fix this, I tried a few tricks. I whipped egg whites into peaks to incorporate air, helping the muffins rise and feel lighter. Adding apple cider vinegar before baking triggered a reaction with the baking soda, creating air bubbles for extra lift. Finally, starting the oven at a higher temperature gave the muffins an initial rise before lowering it to ensure even cooking. The result? Light, moist, delicious, fully cooked grain-free pumpkin muffins—no more waiting around for soggy middles.
Recipe Overview
Prep Time: 15-20 minutes
Cooking Time: 25-30 minutes
Yields: 10 muffins
Ingredients
Dry Ingredients
1 ½ cups almond flour (150g)
¼ cup coconut flour (30g)
1 ½ teaspoons baking powder (grain-free, if preferred)
½ teaspoon baking soda
2 teaspoons pumpkin spice (add extra cinnamon if you like)
Pinch of salt
Wet Ingredients
1 cup pumpkin purée (250 grams)
2 tablespoons ground flaxseed + 5 tablespoons water (for a flax egg)
1 large egg, room temperature, separated (or substitute with an extra flax egg for plant-based option)
2 tablespoons melted coconut oil
1 tablespoon apple cider vinegar
¼ to ⅓ cup granulated sugar (for low carb, use Lakanto Monkfruit Sweetener, adjust to taste)
1 teaspoon vanilla extract
¼ teaspoon cream of tartar (only needed if whisking the egg white separately)
½ cup almond milk (add gradually if needed to adjust thickness of batter)
Let’s Bake!
Preheat the oven to 375°F (190°C). Grease a muffin tin.
Prepare the flax egg: In a small bowl, mix 2 tablespoons of ground flaxseed with 5 tablespoons of water. Let it sit for 5-10 minutes to thicken into a flax egg.
Mix the dry ingredients: In a large mixing bowl, whisk together the almond flour, coconut flour, baking powder, baking soda, pumpkin spice seasoning, and a pinch of salt until evenly combined.
Mix the wet ingredients: In a separate bowl, stir together the pumpkin purée, egg yolk (if using), thickened flax egg, melted coconut oil, monk fruit sweetener, and vanilla extract until smooth.
Whip the egg whites (optional): For a fluffier texture (non-vegan option), whisk the reserved egg white in a clean bowl with the ¼ teaspoon of cream of tartar until peaks form.
Combine wet and dry ingredients: Gradually fold the wet ingredients into the dry mixture. The batter should come together into a thick, dough-like consistency, similar to mashed potatoes or slightly thinner than cookie dough. If the batter feels too thick, add almond milk a tablespoon at a time, so it remains thick but spreadable.
Fold in whipped egg whites: If you whipped the egg whites, gently fold them into the batter. Be careful not to overmix and deflate the whites.
Add apple cider vinegar: Stir in the apple cider vinegar, ensuring it’s evenly incorporated into the batter.
Bake: Spoon the batter into the prepared muffin tin, filling each cup about 90% full. Bake at 375°F for 15 minutes, then reduce the oven temperature to 350°F and continue baking for another 10-15 minutes, or until a toothpick inserted into the center comes out clean.
Cool: Let the muffins cool in the tin for about 10 minutes before transferring them to a wire rack to cool completely. Enjoy with nut butter, butter, or simply on their own.
Nutrition Overview
Here’s the calorie and macronutrient content for one muffin, plus its fiber content, calculated using Cronometer:
Calories: 146.4
Protein: 4.7 grams
Net Carbs: 4 grams
Fat: 11.4 grams
Fiber: 3.6 grams
Food for Thought
Cooking grain-free can feel like a challenge, but it’s also an opportunity to get creative and try new things in the kitchen. Just because something is different doesn’t mean it’s any less delicious—it’s all about finding what works for you and making it your own. Whether you're baking grain-free and low-carb for health reasons or just experimenting, remember that each step brings you closer to understanding how to nourish your body in ways that feel good.
If you enjoyed this newsletter, I’d love it if you shared it with someone who might appreciate it too. And if you make any of the recipes, please let me know! I’d love to see pictures and hear how they turned out—your feedback always inspires me to keep creating. Let’s keep learning and growing together!
Take care,
Rebecca