Pumpkin Recipes

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin

Almond Flour Apple Muffins with Pumpkin are moist and delicious.


Farmers grow our food and they are the reason why we are here. Visiting any type of farm is an eye-opening experience that I highly recommend because it’s important to see firsthand all the work it takes to produce the food that feeds us. My trip to an almond orchard, courtesy of the Almond Board of California, inspired this recipe for Almond Flour Apple Muffins with Pumpkin.


whole roasted almonds

Almonds make a delicious, nutritious snack and you can turn them into almond flour in minutes. 

All About Almonds: Fun Facts

It was interesting to learn about how almonds are grown and to actually see how they are harvested. Here is some of what I learned about almonds:

• California grows 80% of the world’s almonds

• 90% of California almond farms are family farms

• One ounce of almonds supplies about half of your daily requirement for vitamin E, which protects cells against everyday damage.


almond flour

You can use any type of almond to make almond flour for this muffin recipe.


What is Almond Flour?

Almond flour is made from peeled almonds. It’s different from almond meal, which is usually made from unpeeled almonds. (Note: While almond meal is gluten-free, the recipe for Almond Flour Apple Muffins is not because it also uses whole wheat flour.)

You can interchange almond flour and almond meal in this muffin recipe, and in other quick breads, and baked goods such as cookies and pancakes.  Almond flour is lighter so you may want to use it in a cake recipe instead of almond meal.

Here’s how to make your own almond flour. For this recipe, I grind up whatever almonds I have on hand. 

Replacing Wheat Flour with Almond Flour

I use ground almonds for most of the flour in this recipe, and swap in whole wheat flour for the all-purpose kind.

Almond flour is lower in carbohydrates and higher in fat than all-purpose flour, which helps make these muffins moist and tender. In baking quick breads, such as muffins and pancakes you can replace wheat flour, such as all-purpose flour, with an equal amount of almond flour. However, baked products will be flatter when you don’t use any wheat flour and more dense because of the lack of gluten, which helps them rise.

I did not use all almond flour because I prefer a lighter muffin. I opted for some whole wheat flour instead of all-purpose because whole wheat flour adds more fiber and other vital nutrients.

Apples on the tree with blue sky.

Shredded apples, and pumpkin puree, provide moisture, flavor, and nutrients.

Good Apples for Baking

Apples supply fiber, fluid, and other nutrients. You can many different types of apples in this recipe and other baked goods, but I would avoid Macintosh because they are too watery to begin with and often get mushy when cooked.

I prefer Cortland or Granny Smith for baking because they hold up better. But, it’s really your choice!

Healthier Almond Flour Apple Muffins with Pumpkin

Muffins from the supermarket and coffee shops can have between 300 and 500 calories (and so can the homemade variety) and are often mostly refined grains and added sugar.

These tasty muffins are a healthier choice because they provide more nutrients, such as fiber, and less sugar and added fat.

I hope you enjoy these muffins as much as we do!

Almond Flour Apple Muffins with Pumpkin

Almond flour, shredded apple, and pumpkin make these muffins moist, tender, and delicious!
Prep Time15 minutes
Cook Time15 minutes
5 minutes
Total Time30 minutes
Course: Breakfast
Cuisine: American
Servings: 18
Author: Elizabeth Ward


  • 1 1/3 cups almond flour
  • 1 cup whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons ground cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves, optional
  • 3 large eggs
  • 1 15-ounce can pumpkin (not pumpkin pie filling)
  • 1/2 cup honey
  • 1/4 cup canola oil
  • 1 teaspoon pure vanilla extract
  • 2 cups coarsely grated unpeeled apple (avoid Macintosh apples, if possible)


  • Preheat oven to 400˚F. Generously coat 18 standard muffin cups with cooking spray.
  • In a medium bowl, combine the almond flour, whole wheat flour, baking powder, baking soda, salt, cinnamon, ginger, nutmeg, and cloves, using a whisk.
  • In a large bowl, whisk the eggs, pumpkin, honey, oil, and vanilla until well combined.  
  • Add the flour mixture to the pumpkin mixture and combine, using a wooden spoon, until thoroughly blended. Gently fold in the apples.
  • Divide the batter evenly among the 18 muffin cups. 
  • Bake for 13 to 16 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Remove muffins from pan and cool on a wire rack. 


Grind 1 cup of whole almonds for about 1 1/3 cups almond flour. 
Per muffin: 159 calories, 8 grams fat (1 gram saturated fat), 31 milligrams cholesterol, 168 milligrams sodium, 20 grams carbohydrate, 3 grams fiber, 8 grams added sugar, 4 grams protein. 

almond flour apple muffins with pumpkin


Pumpkin Spice Smoothie

pumpkin spice smoothie with whipped cream and garnished with nutmeg from betteristhenewperfect.com

Pumpkin Spice Smoothie


I’m a pumpkin fanatic. I stock up on plain canned pumpkin puree the second it hits the shelves at the end of the summer because I use it year-round in these muffins, these donuts, and in this Pumpkin Spice Smoothie. To be honest, my children think I have a “pumpkin problem.” I wonder if that’s because I get nervous if I have any less than 10 cans in the house at a time? Oh well, I suppose I could have bigger things to worry about!

Did you know?

Technically, pumpkins are a fruit!

Health Benefits of Pumpkin Spice Smoothie 

I love the taste of pumpkin, but I also love the nutrition it offers, including the following:

  • Beta carotene, a plant compound that protects cells, gets converted to vitamin A in the body, and supports eye and skin health.


  • Potassium, a mineral that helps to keep blood pressure in check and regulate heart beat, among other functions. 


  • Fiber, which supports gut health and helps to stabilize blood glucose levels. You’d have to eat a entire cup of raw kale to get the fiber found in 1/2 cup of plain canned pumpkin puree, the amount used in Pumpkin Spice Smoothie. 

Pumpkin isn’t the only wonderful ingredient in this smoothie. When paired with milk, this delicious drink supplies 8 grams of protein, 4 grams fiber, vitamin D, and about one-third of the calcium you need in a day, and all for under 200 calories.

Did you know? 

Eating more fruits and veggies helps lower breast cancer risk

Pumpkin Pie Smoothie

Delicious and nutritious pumpkin spice smoothie with fewer than 200 calories!
Prep Time5 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Keyword: pumpkinsmoothie, pumpkinspice, smoothie
Servings: 1


  • 3/4 cup 1% low fat milk
  • 1/2 cup plain canned pumpkin
  • 2 teaspoons brown sugar
  • 1/2 teaspoon pure vanilla extract
  • pinch ground nutmeg, if desired
  • 4 teaspoons instant whipped cream, if desired


  • Place all the ingredients except the whipped cream in a blender and blend until smooth on high speed until smooth, about 45 seconds to 1 minute. Top with whipped cream and enjoy immediately.


Per serving (with whipped cream): 192 calories; 6 grams fat; 3 grams saturated fat; 8 grams protein; 21 milligrams cholesterol; 90 milligrams sodium; 30 milligrams carbohydrate; 9 grams added sugar; 4 grams fiber; 2.3 micrograms vitamin D (90 International Units); 283 milligrams calcium; 2 milligrams iron.  

pinterest graphic for pumpkin spice smoothie with whipped cream and garnished with nutmeg from betteristhenewperfect.com


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