by Olena

Flourless Pumpkin Muffins with Coconut

by Olena

Flourless Pumpkin Muffins Recipe made in a blender with oats, pumpkin puree, flaxseed, coconut milk, coconut oil, coconut flakes and naturally sweetened with dates. |

These vegan flourless pumpkin muffins are nothing less than a nutrition powerhouse and are only naturally sweetened (and I’m not talking about maple syrup). Skip the drive through or a bowl of sugary cereal, and give your body what it’s asking for first thing in the morning. And to make the mornings less hectic, make 2 batches and freeze. Defrost the night before on a counter or pop in the microwave.

If you are having a Starbucks muffin or a Tim Hortons donut for breakfast and thinking you are OK, let me tell you that you are not. All it takes is to Google and see here and here that you gobbled up a whopping 47 g of white sugar and the day just begun. Then you get to the office and oh my, free cookies a size of your head…Seriously, start baking healthy muffins.

I first discovered a killer combo of pumpkin and coconut milk last year when I made my pumpkin pecan bread (I prefer canned to carton because it’s thicker and more flavour concentrated). The natural sweetness and high fiber content of both yields extremely flavourful and moist baked goods. The flavours are just meant for each other!

Flourless Pumpkin Muffins Recipe made in a blender with oats, pumpkin puree, flaxseed, coconut milk, coconut oil, coconut flakes and naturally sweetened with dates. |

My latest Medjool dates obsession is slowly overtaking our pantry. Nowadays, I sweeten 95% of desserts with dates. The benefits are extra fiber and entirely unprocessed sugar. And since you need a blender to incorporate these mother nature’s candies into most recipes, I thought why not to stay inside the blender?! No bowls.

You know what I mean about the blender, although sometimes I’m sure you are laughing at my Ukrainian English because I’m laughing myself the next day after the post is published. But that’s OK. You haven’t moved to Ukraine and nearly half a million of Ukrainians now are reading you, right?! So…

I topped these flourless pumpkin muffins with some fancy grade unsuplhured, unsweetened and organic coconut flakes. Just to make them pretty and extra crunchy. But you don’t have to.

Flourless Pumpkin Muffins Recipe made in a blender with oats, pumpkin puree, coconut milk, coconut oil, coconut flakes and naturally sweetened with dates. |

Last thought is on why vegan?! You really don’t need eggs to make these cups hold together. Instead, I went the flaxseed route which is often used as an egg replacer in vegan baking.

Lately, I have been thinking a lot about eating animal protein, vegan and gluten free diets. I’m definitely not going on a discussion which one is better. Instead, I found myself slowly reducing meat and dairy intake and concentrating on plants. Living organisms we don’t hurt, that seem to give us cancer fighting abilities, building the immune system and generally filling us up. Plants just seem so natural to be eaten…I leave you with this thought.

And last but not least, one morning I decided “to forget” my kids do not like pumpkin and gave them two options: with organic cream cheese or peanut butter. I just got tired of being told what to do…Not a crumb was left and I already made these cups twice in 2 days (I blame it on Alex). Enjoy!

Looking for more healthy snacks? Check out my 10 healthy banana snacks.


Flourless Pumpkin Muffins with Coconut

Flourless Pumpkin Muffins Recipe made in a blender with oats, pumpkin puree, flaxseed, coconut milk, coconut oil, coconut flakes and naturally sweetened with dates.

  • Author:
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x



  1. Preheat oven to 375 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside.
  2. Add all ingredients, except oats and coconut flakes, to a powerful blender and blend until smooth. Add oats to the blender and stir with a wooden spoon (or older spatula that is OK to get a bit of cuts from the blade) until combined. Using large ice cream scoop, fill each cavity of the muffin tin full with batter. Muffins do not rise or spread much. Top with coconut flakes if desired and bake for 25 minutes or until a toothpick inserted in the centre of the muffin comes out clean. Remove from the oven and let cups cool for at least 45 minutes, inside the tin and on top of cooling rack. Muffins might appear too soft but they will come together as they cool.

Store: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 – 4 months.

 Did you make this recipe? Please give it a star rating in the comments.


olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

18 comments on “Flourless Pumpkin Muffins with Coconut

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  1. Thanks for this recipe! I’d like to make these for a potluck brunch. Questions: will so delicious coconut milk from a box work? Could these be made in mini muffin tin? If so, what other changes should I make? Thanks!

    1. Hi Lisa. You have to use coconut milk from a can, not from a carton. You could bake these flourless pumpkin muffins in a mini muffin tin reducing baking time by ? minutes – you will have to keep your eye on the muffins, I can’t tell how long without retesting.

  2. I love this recipe. I made these for my son’s first birthday party and topped with whipped coconut cream. I pit the dates, then soak them 1/2 cup of hot water so they are easier the blend. And then the 1/2 cup of water needed for the recipe is extra sweet from the dates. They freeze great too. Thanks for this!

  3. Great, can’t wait to make them! But if I want more protein and want to use eggs, how many should I use? And should I replace the flaxseeds with this or can I use both? I would like to use the flaxseeds as well 🙂 with this mess up the consistency? What about using some coconut flour? Thanks!

    1. Any of these substitutions would change the original recipe which require testing. I can’t tell what would work because I haven’t tried them. Yes, any of these changes could mess up the consistency. Baking is precise.

      1. I used 2 eggs and 2 T flax. Otherwise followed the recipe except i made mini muffins. Turned out fine. Not quite sweet enough for me with 10 medjool dates but otherwise good.

  4. Just pulled a batch of these out of the oven. Thanks for the great recipe. I also stirred in some spices like cinnamon, ginger and nutmeg.

  5. My mornings usually begin with either a breakfast smoothie or muffin – so these pumpkin and oatmeal muffins are definitely a recipe I need to recreate. You definitely are right about them being a nutritional powerhouse… with all those superfood ingredients, they are such a perfect way to start the day.

  6. Those look wonderful! I also think pumpkin and coconut were made for each other. The sweetness from the coconut compliments the pumpkin so well! I make pumpkin pie with coconut milk, and love it in my pumpkin smoothies as well. These look wonderful! And a great option for weekday breakfasts.

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