4.9 from 108 votes
Whole30 Pumpkin Muffins
Whole30 Pumpkin Muffins combine halved dates, canned pumpkin puree, coconut oil, and eggs with almond and coconut flours, pumpkin pie spice, and leaveners to create a moist, naturally sweet muffin. These grain-free, nutrient-rich muffins feature a soft crumb with subtle warm spices characteristic of pumpkin desserts, topped optionally with chopped pecans for texture. They offer a wholesome, satisfying baked treat aligned with Whole30 dietary guidelines.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
6
Muffins
Calories:
246 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 cup dates halved (156 grams, Deglet Noor
- 6 tablespoons pumpkin puree canned
- 2 tablespoons coconut oil melted, plus extra for greasing pan
- 1 egg large
- 1 cup almond flour (100 grams)
- 3 tablespoons coconut flour packed (33 grams
- 1/2 tablespoon pumpkin pie spice
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- pecans optional for topping, chopped
Instructions
- Heat your oven to 375 degrees Fahrenheit and grease a muffin pan with coconut oil.
- Place the dates in a microwave-safe bowl and microwave for 30 seconds, until soft. Add them into a large food processor with the pumpkin purée, coconut oil, and egg, stopping to scrape the sides as needed. The dates won't totally break down, and that's okay!
- Add the rest of the ingredients (except the optional chopped pecans) and process until blended.
- Spoon into 6 muffin cavities (I use an ice cream scoop for rounded tops) and cover with pecans, if desired. Bake for 5 mins. Then, reduce the heat to 350 degrees Fahrenheit and bake another 12 to 16 minutes until a toothpick inserted into the center comes out clean.
- Let cool in the pan and then enjoy!
Cup of Yum
Nutrition Information
Calories
246kcal
(12%)
Carbohydrates
26g
(9%)
Protein
6g
(12%)
Fat
15g
(23%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
0.2g
(1%)
Monounsaturated Fat
1g
(5%)
Trans Fat
0.003g
(0%)
Cholesterol
27mg
(9%)
Sodium
305mg
(13%)
Potassium
272mg
(6%)
Fiber
6g
(24%)
Sugar
17g
(34%)
Vitamin A
2378IU
(48%)
Vitamin C
1mg
(1%)
Calcium
89mg
(9%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6 Muffins
Amount Per Serving
Calories 246
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 26g | 9% |
| Protein | 6g | 12% |
| Fat | 15g | 23% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.003g | 0% |
| Cholesterol | 27mg | 9% |
| Sodium | 305mg | 13% |
| Potassium | 272mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 17g | 34% |
| Vitamin A | 2378IU | 48% |
| Vitamin C | 1mg | 1% |
| Calcium | 89mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.