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Home » No Flour, Sugar Free, Oil Free, Dairy Free Healthy Pumpkin Muffins Recipe

No Flour, Sugar Free, Oil Free, Dairy Free Healthy Pumpkin Muffins Recipe

Published November 16, 2019 113 comments >>

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healthy pumpkin muffins collag

Love pumpkin baked goods but want to keep junk food out of your diet? These healthy pumpkin muffins taste amazing and are also flour free, sugar free, oil free, & dairy free. It’s the perfect pumpkin recipe for fall… delicious gluten free muffins.

pumpkin muffins on a plate

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Grab-and-Go Breakfast

Mornings are not the most fun time at my house in the fall. The mornings are darker, my dogs are  circling me wanting to be walked, and the kids have a harder time getting up for school at the start of a new year. I hate to admidt it, but I tend to turn into a big grouch the fifth time I have to urge someone to get out of bed.

It’s not the best time to be cooking a healthy meal! I need quick and healthy breakfast options that head off the early morning grouch-fest.

Muffins are a favorite grab-and-go breakfast, but most recipes are loaded with enough sugar, oil and white flour to be cupcakes!

Making pumpkin muffins collage

Are Pumpkin Muffins Healthy?

I’ve never called pumpkin muffins healthy… until I developed this oatmeal muffin recipe as a better-for-you alternative.

I replace the flour with toasted oatmeal (use gluten free oats for gluten free muffins), added pumpkin puree instead of oil, coconut milk instead of cows milks (you can use whichever milk you prefer), and real maple syrup instead of refined sugar.

This may sound like a recipe for a baking disaster, but fear not!

  • Toasting and grinding the oats results in a fluffy muffin with a slightly nutty flavor.
  • Canned pumpkin adds the right amount of moisture and pumpkin taste.
  • Real maple syrup give the muffins just enough natural sweetness to tempt your sweet tooth.
  • Pumpkin spice makes your taste buds sing.

Healthy Pumpkin Muffins for the Win

My family likes these healthy pumpkin muffins more than unhealthy pumpkin muffins or pumpkin bread… that’s a HUGE win in my book!

I hope you try this easy muffin recipe and see how simple and delicious eating healthier can be. (Tip: Check out my original Healthy Oatmeal Muffins Recipe made with bananas instead of pumpkin. They are a healthy breakfast option you can customize! )

pumpkn muffins in a muffin tin

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pumpkin muffins on a plate

Healthy Pumpkin Muffins Recipe (No Flour, Sugar Free, Oil Free, Dairy Free)

★★★★★ 4.6 from 18 reviews
  • Author: Bren
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 32 minutes
  • Yield: 14 muffins 1x
  • Category: Muffin
  • Cuisine: American
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Description

Healthy pumpkin muffins are a better-for-you alternative to traditional pumpkin muffins or pumpkin bread. Gluten free, sugar free, oil free, and dairy free. Your taste buds will love the healthy fall flavors.


Scale

Ingredients

  • 2 1/2 cups old fashioned oats (9.3 ounces, toasted & ground,  )
  • 3/4 cup old fashioned oats (2.8 ounces, toasted, reserve 2 Tbsp for muffin tops)
  • 1 1/8 cups pumpkin puree ( * 10.7 ounces)
  • 2 large eggs (lightly beaten)
  • 6 tbsp maple syrup (or honey)
  • 3/4 cup canned coconut milk or dairy milk ((full fat, skim or 1 %,))
  • 2 tsp real vanilla
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 3 1/2 tsp pumpkin spice
  • ½ cup walnuts, raisins, dried cranberries, or chocolate chips ((optional))

Instructions

  1. Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes). Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old fashioned oats, however the toasting adds flavor.)
  2. Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
  3. Combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Mix to combine.
  4. Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes (this allows the oats to soak and soften).
  5. Add the rest of the ingredients and mix until just incorporated.  (The batter will be very thick.)
  6. Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.
  7. Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). FIll the muffin tins 7/8 full.
  8. Bake at 350 for about 23 – 25 minutes, a toothpick inserted in the center of a muffin should come out clean and the top of the muffin should feel firm.
  9. Enjoy!

Notes

Use parchment muffin liners or lightly spray liners lightly with oil to make the baked muffins easier to remove.

No pumkin spice? Substitue 2 tsp cinnamon, 1 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground cloves, and 1/4 ground nutmeg.


Nutrition

  • Serving Size: 1 muffin
  • Calories: 123
  • Sugar: 8.9
  • Fat: 0.8
  • Carbohydrates: 23.1
  • Fiber: 2.5
  • Protein: 4.4
  • Cholesterol: 26.8

Keywords: healthy pumpkin muffins

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How to Make Pumpkin Muffins

I get lots of questions about baking no flour pumpkin muffins. Here are some of the most frequently asked:

How to Store Pumpkin Muffins?

Store baked muffins for 3 days on the counter top or cover and refrigerate for up to a week. You can also wrap the muffins well and freeze for 3 months (I like to wrap mine in plastic wrap and then place in a freezer bag to prevent freezer burn.) Defrost on the counter top or place unwrapped muffin the in microwave for 10 seconds.

How to Keep Muffins from Sticking to Baking Cups?

Gluten free muffins often stick to paper muffin liners. You can keep this from happening by: 1) Using quality parchment paper liners. 2) Spray or brushing muffin liners with a little oil or butter. 3) Baking the muffins in a silicone muffin pan with no liners. I use parchment liners when baking my healthy muffins for easy clean up and storage.

What if the muffins are already stuck? Let the muffins cool completely, place then in a sealed container, and put them in the refrigerator for a few hours. The wrappers will soften due to the moisture in the muffins and they should release.

How to Make Pumpkin Muffins in the Blender?

It’s easy to make pumpkin muffins in the blender! First, add all liquid ingredients and blend until smooth. Next add all dry ingredients and blend until smooth. Scoop into prepared muffin tin then rest batter for 15-20 minutes before baking.

MORE HEALTHY MUFFIN RECIPES TO TRY

1 – Healthy Oatmeal Muffins – My original no flour, no sugar, no oil recipe. This basic recipe is sweetened with bananas and is easy to customize.

2 – Healthy Chocolate Chip Oatmeal Muffins – My kids’ all-time favorite healthy oatmeal muffins recipe. Lots of CHOCOLATE flavor

Close up of chocolate muffin

3 – Healthy Zucchini Muffins Recipe – Zucchini and spices give the muffins classic zucchini bread flavor. Enjoy a fall favorites with no guilt!

Healthy Zucchini Muffins contain no oil, no refined sugar, and no flour. The oil and sugar are replaced with ripe bananas and the flour is replaced with whole grain oats. Zucchini and spices give the muffins classic zucchini bread flavor. Enjoy a fall favorites with no gui

4 – Apple Cinnamon Blender Muffins – This easy recipe mixes in the blender for no mess but lots of cinnamon apple flavor.

Looking for a healthy muffin recipe? This easy Apple Cinnamon Muffin recipe contains no sugar, is flour free, and has no butter or oil. It is sweetened with dates and tastes amazing! Your family will enjoy the muffins and you will enjoy serving a healthy breakfast treat.

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Reader Interactions

Comments

  1. Amy A

    November 21, 2019 at 10:53 am

    If i just want to use oat flour vs grinding, how much would i use?

    Reply
    • Bren

      November 21, 2019 at 3:12 pm

      It takes approximately 1.25 cups of old-fashioned oats to make 1 cup oat flour so add 2 cups of oat flour in place of the old-fashioned oats in this recipe. (It will still weigh 9.3 ounces.) Add an extra 1/4 cup of oat flour if the batter is too thin.

      Reply
  2. Stephanie

    November 5, 2019 at 9:13 am

    Can you use coconut flour instead of the ground oats?

    Reply
    • Bren

      November 15, 2019 at 10:35 am

      I’ve never made the muffins without oatmeal. Let me know if you try!

      Reply
  3. Shawna Lidsky

    September 9, 2019 at 1:32 pm

    The pumpkin muffins are fabulous. I had run out of oats so substituted with half almond flour and half white rice flour. Amazing!! Oh, and added a few mini chocolate ships on top. 🙂

    Reply
    • Bren

      September 30, 2019 at 2:28 pm

      Thanks Shawna, sound yummy!

      Reply
  4. Anne

    September 8, 2019 at 11:29 pm

    Hello, I am planning on making these to take to my son’s class for his birthday treat. Do you thinking adding small diced banana (gently mixing into batter) to these muffins would work ok? TIA

    Reply
    • Bren

      September 30, 2019 at 2:28 pm

      The extra banana may make the batter too soft. I would stick with a firmer add in like nuts or chocolate chips.

      Reply
  5. Bridget

    August 1, 2019 at 6:13 pm

    I’ve made these no less than 20 times, so thought I should leave a comment. These are my kids (ages 5&7) absolute favorite muffins. I don’t make any changes (though I rarely toast the oats), it’s perfect as-is. Thank you for sharing!

    ★★★★★

    Reply
    • Bren

      September 30, 2019 at 4:16 pm

      Thanks Bridget! I’m so glad your kids are fans of the recipe!

      Reply
  6. Mary Knox

    May 19, 2019 at 5:13 pm

    Made the banana ones yesterday big
    Hit, these today! In the oven right now! Thanks for sharing!

    Reply
  7. Jamie

    May 7, 2019 at 12:08 pm

    Can I replace the eggs with flax eggs in these

    ★★★★★

    Reply
    • Bren

      May 8, 2019 at 9:28 pm

      Yes, flax eggs will work!

      Reply
  8. Jackie

    April 27, 2019 at 7:15 pm

    If I used sugar free syrup does that get rid of sugar count ? 8.9

    Reply
    • Bren

      May 1, 2019 at 12:03 pm

      Not all the sugar because pumpkin, oats, etc contain some naturally.

      Reply
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