This healthy pumpkin muffin recipe is a delicious, low sugar fall breakfast. Naturally gluten + dairy free – these muffins are easy to make and so tasty!
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These healthy pumpkin muffins might be the best muffins we’ve ever made. And we have made a lot of muffins over the years!
Why we love these Gluten Free Pumpkin Muffins
There’s a lot to love about these pumpkin muffins. They’re delicious, easy to make, and a healthy alternative!
- low sugar & low fat– typically muffins are loaded with sugar and fat. These muffins only have 2g of fat per muffin and 13g of sugar. 13g of sugar might seem high – but most muffins have over 30g! The sugar in this recipe comes from all natural honey.
- whole grains – I made these pumpkin muffins with oat flour.
- simple ingredients– there are no weird flours or funky ingredients here! Just simple ingredients you have in your fridge/pantry – waiting to be used up in these delicious muffins!
- flavor from spices– Most of the flavor in these healthy muffins comes from pumpkin spice, rather than fat or sugar.Â
I’ll admit it, I’m one of those people that LOVES pumpkin, so it was easy to fall in love with these muffins.
Ingredients
To make these healthy pumpkin muffins, you’ll only need a few basic ingredients.
- oat flour
- pumpkin puree
- honey
- baking soda
- almond milk
- eggs
- pumpkin pie spices: cinnamon, nutmeg, ground ginger, ground cloves
- Mini chocolate chips are optional, but encouraged!
Substitutions
There are A LOT of ways to customize these healthy pumpkin muffins to your taste buds/dietary needs. Here are a few:
Milk:Â You can use any milk you like in this recipe. Dairy or non dairy (almond, soy, oat, coconut) will all work
Oat Flour: You can make your own oat flour following this oat flour recipe. You can’t use coconut flour or almond flour in this recipe. I haven’t tried this recipe with whole wheat flour but I think it would work!
Sweetener: You can sub maple syrup for the honey in this recipe.
Add ins:Â I like adding chocolate chips. Chopped nuts, dried cranberries, or seeds are also delicious
Warm Spices:Â You can use 3.5 teaspoons of pumpkin pie spice in these muffins. If you do not have nutmeg or cloves, just add a little bit more cinnamon/ginger.
Pumpkin: If you’re out of pumpkin, you can use mashed bananas. You could also make these Healthy Banana Muffins!
Sweet Potato: Try this Sweet Potato Muffin Recipe!
Vegan:Â I have not tried making these muffins vegan, but you might be able to substitute the eggs with flax eggs. You can substitute maple syrup for honey.
High Protein: We love these Pumpkin Protein Muffins as a higher protein fall muffin (9g per serving).
Bread: I haven’t tried making this recipe into a pumpkin bread, but you can try our healthy pumpkin bread recipe!
I love this non stick muffin tin or these silicone muffin liners for baking muffins.
You can find substitutions for all of these ingredients in the green shaded box below.
Is pumpkin puree the same as canned pumpkin?
Yes! Pumpkin puree and canned pumpkin are the same things. Make sure you are buying pumpkin puree or canned pumpkin and not pumpkin pie filling. Pumpkin Pie filling has sugar and spices added.
If you love pumpkin, you have to checkout these 34+ Healthy Pumpkin Recipes!
How to make Healthy Pumpkin Muffins
Making healthy pumpkin muffins is super easy.
- In a large bowl or stand mixer, combine maple syrup, pumpkin puree, eggs, and milk.
- Once combined, add in baking soda, cinnamon, nutmeg, ground ginger and cloves.
- Add the oat flour to the wet ingredients. Mix until just combined (don’t over mix!)
- Gently fold in chocolate chips. Pour batter into greased or lined muffin tins. Sprinkle with extra chocolate chips on top if you’d like.
- Bake at 350 for 20-25 minutes, until a toothpick comes out clean when inserted in the center of the muffins.
- Enjoy with a vanilla latte!
Storage Options
These low fat pumpkin muffins won’t last long in your house. I love to snack on them with a Low Sugar Pumpkin Spice Latte!
Storing: Let the muffins cool at room temperature, then store these muffin in the fridge for up to a week to maintain freshness. You can leave them out of the fridge, but they will not last as long because they’re very moist and will get moldy.
Can you freeze pumpkin muffins?
Yes you can freeze these pumpkin muffins! Allow the muffins to cool, then store them in an airtight container or ziploc bag in the freezer. To defrost, leave out the night before in the fridge and they will thaw out. Or, just pop in the microwave for 1-2 minutes directly from the freezer
FAQs
Yes, you can use 3.5 teaspoons of pumpkin pie spice in these muffins instead of individually measured spices.
Adding pumpkin to your baked goods moist and dense. It doesn’t have too much of a taste but when combined with cinnamon and ginger it gives a delicious fall flavor to meals.
No, you can eat canned pumpkin raw. It’s completely safe to eat!
Pumpkin muffins are dense due to the canned pumpkin and eggs. They make muffins thick and rich!
Other healthy muffin recipes you’ll love:
We love healthy muffin recipes so much that we created a whole free muffin ebook about them! You can get it here or check out these 30+ Healthy Muffins:
Healthy Pumpkin Muffins
Ingredients
- 1/2 cup maple syrup or honey
- 1 1/2 cups pumpkin puree
- 2 eggs
- 1/4 cup milk regular or nondairy
- 2 teaspoons baking soda
- 2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon ground ginger
- 1/2 teaspoon cloves
- 2 cups oat flour gluten free if necessary
- 1/2 cup chocolate chips
Instructions
- Preheat oven to 350 + prepare a greased or lined muffin tin.
- In a large bowl or stand mixer, combine maple syrup, pumpkin puree, eggs, and milk.
- Once combined, add in baking soda, cinnamon, nutmeg, ground ginger and cloves.
- Add the oat flour to the wet ingredients. Mix until just combined (don't over mix!)
- Gently fold in chocolate chips.
- Pour batter into greased or lined muffin tins, filling each cup with about 1/3 cup batter. Sprinkle with extra chocolate chips on top if you'd like.
- Bake at 350 for 20-25 minutes, until a toothpick comes out clean when inserted in the center of the muffins
Video
Notes
- Milk:Â You can use any milk you like in this recipe. Dairy or non dairy (almond, soy, oat) will all work
- Sweetener: You can sub maple syrup for the honey in this recipe.
- Add ins: I like adding chocolate chips. Nuts, dried cranberries, or seeds are also delicious
- Spices:Â You can use 3.5 teaspoons of pumpkin pie spice in these muffins. If you do not have nutmeg or cloves, just add a little bit more cinnamon/ginger.
- Vegan:Â I have not tried making these muffins vegan, but you might be able to substitute the eggs with flax eggs. You can substitute maple syrup for honey.
Cecilia says
I love your recipes but would love them even more if you provided metric measurements! Thanks!
Liz Marino says
Sorry but we aren’t able to do that! I’m glad you like the recipes!
Megan says
Hi Cecilia! I prefer using a scale over dirtying my measuring cups. I have had great luck using AI to convert recipes, and double verify from my memory. This one panned out great for me!
120 mL maple syrup
250 g pumpkin
2 eggs
60 mL milk
10 g baking soda
5 g cinnamon
1 g nutmeg
1 g ginger
1 g cloves
240 g oat flour
90 g chocolate chips
Enjoy your baking adventure! I specifically have Snapchat for their AI feature and using it for cooking…it just seems to be the easiest one to use. Copy paste the recipe and ask for it in metric!
Amaya says
Theses are delicious! Thank you for the recipe!
Amber says
These muffins were amazing! I used honey instead of maple syrup and pumpkin spice seasoning.
Susan says
These muffins are the best. I have been looking for a healthier way to eat without feeling like I’m sacrificing flavor and these are great. Easy to make and delicious. Only complaint I wish I found this recipe sooner.