Healthy Pumpkin Muffins

Fall is truly in the air and to kickstart the season you need these healthy pumpkin muffins! Made with no white flour, no refined sugar, no butter, and no dairy, these muffins are perfectly light, fluffy, and have less than 150 calories each!

oat flour pumpkin muffins

When it comes to healthy pumpkin recipes, we’ve got a fair few up our sleeve. We love a lighter pumpkin pie and some flourless pumpkin cookies. However, nothing is more satisfying than a simple and delicious pumpkin muffin.

This is, hands down, the BEST healthy pumpkin muffin recipe you’ll ever make, that you kind of need to bust out the pumpkin right this second to make them.

What makes these pumpkin muffins healthy?

  • Made with oat flour. Traditional muffins tend to use white flour or bread flour, but by using oat flour, we add extra fiber, protein, and wholegrains to the recipe!
  • Low sugar and nothing refined. Swapping out white sugar or brown sugar for coconut sugar keeps these muffins refined sugar free. This sweetener also works well with the pumpkin flavor.
  • Uses real pumpkin puree. No pumpkin pie filling is needed here. Instead, we use real pumpkin and add plenty of warm spices to it.

What I love about these muffins is just how easy they are to make. You technically need just one mixing bowl to make and they take less than 20 minutes to make- You actually have no excuses NOT to make them!

Ingredients to make pumpkin muffins

This section explains the ingredients in detail, along with possible substitutions and their role in the recipe. It also includes general instructions. For measurements and complete instructions, see the recipe card below.

Ingredients to make healthy pumpkin muffins
  • Oat flour– Ground up rolled or quick oats. Skip the expensive packaged kind and make your own!
  • Baking powder– The leavening agent used to give the muffins some rise and fluffiness.
  • Pumpkin pie spice– A must for any recipe using pumpkin puree.
  • Pumpkin puree– Homemade pumpkin puree or unsweetened canned pumpkin. If you use the latter, be sure that it is NOT pumpkin pie filling.
  • Coconut oil– A fantastic alternative for butter. Use refined coconut oil as it has no coconut flavor whatsoever.
  • Eggs– Room temperature eggs.
  • Milk of choice– I used unsweetened almond milk, but any milk can be used (coconut, soy, non-fat, etc).
  • Coconut sugar– A refined sugar free sweetener. You can find these at Asian grocers or health food stores. To cut the sugar even further, you can use a brown sugar substitute.

How do you make healthy pumpkin muffins?

how to make healthy pumpkin muffins

Start by whisking together your flour, baking powder, and pumpkin pie spice in a small bowl then set that aside. In a mixing bowl, whisk together the remaining ingredients until creamy. Gently fold through the dry ingredients into the wet ingredients until fully incorporated and no air pockets remain.

Now, evenly distribute the batter evenly amongst a greased 12-count muffin tin. Bake the muffins for 18-20 minutes, or until a skewer comes out mostly clean. Remove the muffins from the oven and let them cool in the pan for 10 minutes, before carefully transferring them to a wire rack to cool completely.

Dietary swaps and flavor variations

  • Make them vegan. Switch out the eggs for flax eggs. To make 2 flax eggs, combine 2 tablespoons of ground flaxseed with 6 tablespoons of lukewarm water. Let the mixture sit for 10 minutes until it has formed a gel-like texture.
  • Make them gluten free. These muffins are naturally gluten free, thanks to using gluten free oat flour. Be sure to double check the oat flour you use is certified gluten free.
  • Pumpkin muffins with applesauce. Replace half the pumpkin with unsweetened applesauce. This gives the muffins a slightly less intense pumpkin flavor, while keeping them perfectly moist and fluffy.
  • Healthy pumpkin banana muffins. Swap out hald the pumpkin for mashed banana.
  • Pumpkin oatmeal muffins. Do as I did and make a simple oatmeal streusel on top. Combine rolled oats with coconut sugar and sprinkle on top of each muffin before baking them. Drizzle with a simple powdered sugar glaze.

Storing and freezing tips

  • To store: Muffins can be stored at room temperature, covered, for up to 3 days. If you’d like them to keep longer, store them in the refrigerator and they will keep for up to 1 week.
  • To freeze: Place muffins in a ziplock bag and store them in the freezer for up to 6 months. Let them thaw completely from their frozen state.
  • To serve: I love these muffins on their own but they taste amazing heated up with a smear of butter, peanut butter, or even healthy Nutella.
pumpkin oat muffins

Frequently Asked Questions

Why are my pumpkin muffins so dense?

If your pumpkin muffins are more on the dense side, it comes down to how long you cook them! To ensure they are never dense, be sure to remove them from the oven when a skewer comes out mostly clean. Remember, the muffins continue to cook as they are cooling down.

How can I make pumpkin muffins light and fluffy?

This recipe uses simple ingredients and one bowl to mix it all together. Your muffins will always be light and fluffy, provided you don’t overbake them.

How much sugar is in a pumpkin muffin?

Compared to traditional pumpkin muffins, these low sugar ones contain less than 10 grams in them. For sugar free muffins, try keto pumpkin muffins.

How many calories are in a pumpkin muffin?

Each pumpkin muffin contains less than 150 calories.

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healthy pumpkin muffins

Healthy Pumpkin Muffins

These healthy pumpkin muffins are perfectly light, fluffy, and made in one bowl! No butter, no white flour, no refined sugar, and no dairy needed- They take less than 20 minutes to make!
5 from 27 votes
Print Rate
Course: Dessert
Cuisine: American
Prep Time: 2 minutes
Cook Time: 18 minutes
Total Time: 20 minutes
Servings: 12 muffins
Calories: 148kcal
Author: Arman

Ingredients

Instructions

  • Preheat the oven to 180C/350F. Grease a 12-count muffin tin and fill each one with muffin liners.
  • In a small bowl, whisk together the flour, baking powder, and pumpkin pie spice and set aside. In a mixing bowl, add the remaining ingredients and cream together until smooth.
  • Gently fold through the dry ingredients into the wet ingredients and mix until combined. Distribute the batter evenly amongst the muffin tin.
  • Bake the muffins for 18-20 minutes, or until a skewer comes out mostly clean.
  • Remove the muffins from the oven and let them cool in the tin for 10 minutes, before carefully transferring them to a wire rack to cool completely.

Notes

* See post for dietary swaps, including an eggless option.
** You can also use brown sugar or a brown sugar substitute.
TO STORE: Muffins can be stored at room temperature, covered, for up to 3 days. If you’d like them to keep longer, store them in the refrigerator and they will keep for up to 1 week.
TO FREEZE: Place muffins in a ziplock bag and store them in the freezer for up to 6 months. Let them thaw completely from their frozen state.

Nutrition

Serving: 1muffin | Calories: 148kcal | Carbohydrates: 23g | Protein: 6g | Fat: 4g | Sodium: 58mg | Potassium: 209mg | Fiber: 3g | Vitamin A: 6401IU | Vitamin C: 2mg | Calcium: 56mg | Iron: 2mg | NET CARBS: 20g
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    3 thoughts on “Healthy Pumpkin Muffins

    1. I’d like to make these, but would like to substitute oat flour with almond flour, which I have plenty of on hand. Can you provide substitution ratio as well as any ingredient modifications? Thank you.

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