Flourless Pumpkin Oatmeal Muffins with Cream Cheese Filling

These easy, healthy flourless oatmeal pumpkin muffins with cream cheese require no flour, no blender, one bowl, and about 30 minutes. They make a delicious fall snack or breakfast and are great for meal prep.

They might not be the prettiest muffins, but they are flavorful and topped with a dollop of sweetened cream cheese. If you like pumpkin and a lightly spiced muffin, these are worth making.

Why Flourless Oatmeal Pumpkin Muffins?

This recipe uses oats instead of wheat flour, making it a good option for anyone avoiding wheat. Quick oats provide the base and bind the batter while keeping the muffins simple and wholesome.

These muffins lean toward the healthier side because they use natural sweeteners and no refined flour. They still include cream cheese on top, so balance is up to you.

If you want a coffee shop–style treat at home, these are an accessible, slightly healthier alternative to bakery muffins and are easy to prepare without special equipment.

Make these when you want a cozy fall snack that stores well in the fridge for up to five days. Use gluten-free oats if you need the recipe to be gluten-free.

Flourless Oatmeal Pumpkin Muffin Ingredients

• 1 ½ cup quick oats (use quick oats for best texture and binding)
• 1 cup pumpkin puree (plain pumpkin, no added ingredients)
• 1 tbsp cinnamon
• ½ tsp nutmeg
• 3 heaping tbsp coconut sugar (or honey or maple syrup)
• ⅓ cup almond milk
• 2 eggs
• 1 tbsp coconut flour
• 1 tbsp butter or coconut oil
• ½ tsp baking soda
• 1 tsp vanilla
• For the topping: 3 tbsp cream cheese, 1 tsp honey, 1 tsp vanilla

How To Make Flourless Oatmeal Pumpkin Muffins

Preheat the oven to 180°C / 350°F.

In a bowl, combine the quick oats, pumpkin puree, spices, sweetener, almond milk, eggs, coconut flour, melted butter or oil, baking soda, and vanilla. Stir until everything is evenly mixed—no blender required.

Spoon the batter into a lined muffin tin (this recipe yields about six muffins). In a small bowl, beat together the cream cheese, honey, and vanilla until smooth.

Top each muffin with about a tablespoon of the cream cheese mixture, avoiding covering the entire top so you can test doneness. Bake at 180°C / 350°F for roughly 20–30 minutes. Check doneness by inserting a toothpick into the muffin (away from the cream cheese). If it comes out clean, the muffins are done.

Allow the muffins to cool before removing from the liners. Store in an airtight container in the refrigerator for up to five days.

These muffins are forgiving: a slightly denser or more rustic appearance doesn’t affect flavor. If you prefer a lighter texture, make sure not to overpack the batter and avoid overbaking.

Yield: 6

Oatmeal Pumpkin Muffins (No Flour)

These oatmeal pumpkin muffins use quick oats instead of flour and are topped with a simple cream cheese mixture for a sweet, slightly tangy finish.

Prep Time
5 minutes

Cook Time
25 minutes

Total Time
30 minutes

Ingredients

Muffins

• 1 ½ cup quick oats
• 1 cup pumpkin puree
• 1 tbsp cinnamon
• ½ tsp nutmeg
• 3 heaping tbsp coconut sugar
• ⅓ cup almond milk
• 2 eggs
• 1 tbsp coconut flour
• 1 tbsp butter
• ½ tsp baking soda
• 1 tsp vanilla

Cream Cheese

• 3 tbsp cream cheese
• 1 tsp honey
• 1 tsp vanilla

Instructions

1. Preheat the oven to 180°C / 350°F.
2. Mix all muffin ingredients in a bowl until well combined. Line a muffin tin and fill with batter. This yields about six muffins.
3. In a small bowl, combine cream cheese, honey, and vanilla until smooth.
4. Top each muffin with cream cheese and bake 20–30 minutes, or until a toothpick inserted into the muffin (away from the topping) comes out clean.
5. Cool, remove from liners, and enjoy. Store in an airtight container in the fridge for up to five days.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving
Calories 199
Total Fat 8g
Saturated Fat 4g
Cholesterol 74mg
Sodium 169mg
Carbohydrates 27g
Fiber 4g
Sugar 10g
Protein 6g

I hope you enjoy these flourless oatmeal pumpkin muffins. If you try the recipe, leave a comment and share how they turn out.

Update

These muffins were first made in October 2019 and updated in September 2020. Early batches were denser, but the recipe has been refined for a lighter texture. Family feedback has been positive, and they remain a cozy, simple fall treat.

Other Healthy Pumpkin Recipes You Might Like:

• Flourless Oatmeal Pumpkin Cake
• Healthy Pumpkin Bread
• Pumpkin Pie Bars (No Flour)

Originally published in October 2019, last updated in September 2025.