by: Victoria Frosini, MS, CPT

Work With Me

She earned her Master’s of Science degree in Nutrition and Dietetics in 2013, where she conducted extensive research in weight loss, social support and cognitive behavioral therapy.

Pumpkin Chip Muffins (Grain Free and Delicious)

Now that October is here, it’s officially time to indulge in all things pumpkin! As you know, “pumpkin flavored” foods, coffee, and snacks have become so prevalent it’s hard to choose where to indulge and when to take a pass. (I’m looking at you, pumpkin shaped candy corn!)

We developed this grain free pumpkin chip muffin to satisfy all your pumpkin needs without sugary additives, artificial flavors, or excessive calories. This muffin is jam packed with fiber and protein, offers a hint of warmth (from almond flour and toasted walnuts), and is pushed over the top with fall warming spices, vanilla and dairy free chocolate chips!

We tested this recipe quite a few times to ensure the texture was soft and luxurious without the addition of gluten or refined sugars. After numerous tweaks we decided on a combination of organic almond and coconut flours, and opted for whole eggs. The base of this muffin recipe is extremely versatile. We suggest altering the recipe to your liking by adding or subtracting mix-ins based on your dietary needs and preferences.

Is all pumpkin created equal?

When we bake and cook with pumpkin, we mean the real thing! We love roasting small fresh pumpkins or other varieties of winter squash. The outcome is creamy, slightly sweet, healthy and satisfying. If you prefer to use canned pumpkin, the texture and consistency is amazing for baked goods, and the canning process retains the pumpkin’s nutritional profile. When buying canned pumpkin, be sure to look for 100% pumpkin puree to avoid excess sugar and additives.

Why we love pumpkin!

Pumpkin contains powerful antioxidants, and is rich in vitamin-A, vitamin-C, and vitamin-E. Most notably, pumpkin contains nearly 200% of the RDA for Vitamin A. Pumpkin is actually classified as a fruit, and is an excellent source of dietary fiber.  Fresh pumpkin contains approximately 4 grams of fiber per serving and canned pumpkin contains over 7 grams of fiber per serving. Pumpkin is considered a naturally heart healthy food. It is extremely rich in potassium which helps to control blood pressure. Lastly, pumpkin contains carotenoid pigments which have anti-cancer properties and are know to promote eye health.

Try this recipe and let us know what you think!




Smart Tip:

We wanted to keep this recipe low in sugar. Some interesting substitutions include: substituting stevia drops for maple syrup, using dairy free/lactose free chocolate chips, omitting nuts, and adding toasted almonds or unsweetened coconut.

Pumpkin Chip Muffins (Grain Free and Delicious)



  • 2 tbsps almond butter
  • 2 tbsps melted coconut oil
  • ¼ cup maple syrup
  • 5 brown eggs
  • 1 cup canned organic pumpkin
  • 1 tsp vanilla
  • ¼ cup almond flour
  • ¼ cup coconut flour
  • 1 tbsp cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp baking soda
  • pinch of salt
  • 1/2 cup mini chocolate chips (vegan, DF optional, stevia sweetened)
  • 1/2 cup chopped walnuts


  • Prepare a 12 muffin tin with cupcake liners.
  • Preheat oven to 400 degrees.
  • Cream together melted coconut oil and almond butter.
  • Add 1/4 cup maple syrup.
  • Mix well.
  • Whisk in 5 brown eggs.
  • Add 1 cup organic pumpkin.
  • Add vanilla and mix completely.
  • Add almond flour, coconut flour, baking soda, a pinch of salt, and dry spices.
  • Mix well.
  • Fold in mini chocolate chips and chopped walnuts.
  • Using an ice cream scoop, fill 12 muffin liners.
  • Bake the muffins for 18 minutes, rotating at the half way point.

Related Recipes