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.
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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!
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! )
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.
- 2 1/2 cups old fashioned oats (toasted & ground) * 9.3 ounces
- 3/4 cup old fashioned oats (toasted, 2 Tbsp reserved for muffin tops) * 2.8 ounces
- 1 1/8 cups pumpkin puree * 10.7 ounces
- 2 lage 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)
- 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.)
- Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
Combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Mix to combine.
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).
Add the rest of the ingredients and mix until just incorporated. (The batter will be very thick.)
Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.
Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). FIll the muffin tins 7/8 full.
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.
- Enjoy!
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.
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 countertop or cover and refridgerate 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 countertop 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 parchement 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 parchemnt 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 refridgerator 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 pumkin 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
3 – Healthy Zucchini Muffins Recipe – Zucchini and spices give the muffins classic zucchini bread flavor. Enjoy a fall favorites with no guilt!
4 – Apple Cinnamon Blender Muffins – This easy recipe mixes in the blender for no mess but lots of cinnamon apple flavor.
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nat
Your original oatmeal muffins were so good– especially with blueberries, that I’ve made them plenty of times (dh loves them). I love that you’ve successfully replaced sugars and flours with healthier honey and oats. I was a bit disappointed with this recipe… I’m not sure whether these are supposed to be dense and dry–compared to the original oatmeal muffins. Are the portions for the ground and unground oats correct? I made them twice, the second time ensuring I measured the oats prior to grinding them.
Bren
Nat, I’m so sorry you were disappointed with the results! These should have the same consistency as the original muffins. The problem could be with the type of canned pumpkin used, some types are “wetter” than others. You can add extra water or coconut milk until your batter is similar to the original version. It should be wet, but not runny. Did you allow the oats to soak in the wet ingredients? If the mixture is too thick after this step try adding 1/4 cup water or coconut milk. You can also increase the baking powder by 1 tsp. This can help if you are baking at a different altitude.
nat
Thank you for the tips, differences in canned pumpkin make sense… After letting the oat mixture sit with the wet ingredients, I noticed that the batter was thick in comparison to the original oat muffins. I will add more milk next time–btw, they did have a great fall taste! It really is great that you’ve reworked muffin recipes to make them so much healthier; and though I love my baked goods, I prefer to feed my kids nutritious snacks without refined sugars and flours. Great website!
Bren
Thanks Nat! I’m glad you like the flavor and hope the changes help. I agree with you on the healthy snacks, I love to bake but like to make smarter choices for my kids.
Agape Ima
Sounds awesome if it wasn’t for the loads of SUGAR. Yes there is no WHITE sugar but non the less I was looking for a totally SUGAR FREE snack. 🙁
Bren
I’m sorry to say that sugar is found naturally in every fruit, vegetable and grain. Plain oatmeal contains 1.1 g a cup, a stalk of celery has 0.7 g sugar. If you are looking for a totally sugar free NATURAL snack you are going to have to stick to meat, poultry, fish and water. It is my belief that a healthy balanced diet can contain naturally occurring sugars, I prefer to consume those instead of artificial sweeteners.
Mariella
Well said, Bren.
Bren
🙂
Jenn
So glad someone finally said that and made a recipe that is actually free of sugar and not full of artificial sweeteners!
These are great!
Thanks!
Bren
Thanks, Jenn!
Eilene
Instead of sugar try chopping up cranberries
Bren
Cranberries and pumpkin would be yummy!
Mallory
Try using date sugar, it is simply ground up dates and is an ctually healthy alternative to syrup, honey, and sugar.
Bren
Thanks for the tip, Mallory!
melanie
hi!
I was looking for a recipe like this one!! only problem my son is allergic to egg do you know a substitute for eggs or have you tried without eggs?
Bren
Melanie, I am so glad you found the recipe! You can substitute 1 Tbsp ground flaxseed (sometimes called flaxseed meal) mixed with
3 Tbsp Water for each egg → so 2 tbsp flax seed meal and 6 tbsp water for this recipe. Mix the water and flaxseeds and let sit for about 5 minutes before adding to the recipe. I would also increase the baking powder by 1/2 tsp. (Baking powder, not baking soda!) This is an easy vegan substitute that works for eggs in lots of baked goods. Hope you try my healthy oatmeal muffins and healthy chocolate muffins too!
Kayleen
I have made some of your other muffins and replaced the egg that way. However, for this recipe I replaced the 2 eggs with half a cup of applesauce. It turned out beautifully and I loved the flavours!
Bren
Thanks for commenting, Kayleen. I’m happy to hear the egg substitute worked!
Ashley
Very tasty, thank you!
Bren
I’m so glad you enjoyed them, Ashley!
Jayme
Could you use almond meal instead of ground oats?
Bren
I’ve never used almond meal in this recipe. According to this exchange chart it can’t be substituted. Hope this helps!
Brenda Seese
Creating your recipes for healthier on the go breakfasts has been a great discovery for my husband and I. A taste of this pumpkin muffin brought an immediate,”That’s really good” from him.
An addition I made was adding 1 shredded golden delicious apple and unsweetened coconut flakes.
Thank you for sharing your creative ideas!
Bren
Thanks, Brenda. What kind words!
Jessica
Could i use almond milk instead of coconut milk?
Bren
Yes, you can use which ever milk you desire.
Darren
These were wonderful. Do you have the serving proportions online?
D!
Bren
The serving size is one muffin, I just added the nutrition information at the end of the recipe for you. Thanks for commenting, glad you love the muffins!
Darren
So the verdict is in and they are soooo good!
I changed things up a bit on the second go around…to cater to my high sugar/cholesterol issues.
I used Cashew milk in place of Coconut.
Added a tablespoon of:
Shredded dried Coconut
Non Fat Greek Yogurt
Apple Sauce
3 Med size Bananas
Used egg whites no yolks…(cholesterol)
No Honey / Maple syrup (sugars)
I dare my doctor to say anything next visit!
Literally a week later on the counter top and they are still very very moist.
Thanks!
Bren
Sounds delicious with the coconut, I must try it. I’m so glad you could adjust the muffins to work with your dietary requirements and still have them come out them tasty. Hooray!
Kim
I love these muffin . I need to know what the
Nutritional value is.
I’m on weight watchers and figure the points are.
I made the pumpkin ones.
Thank you,
Kim
Bren
I added the nutrition information under the recipe, Kim. Hope you enjoy.
becca@littlearrowsfarm.com
Love these muffins! We used palm coconut sugar instead of the honey and it was great! I didn’t have maple syrup so I omitted. We love these served with homemade soups and chili for dinners and I always double the recipe so I have enough to serve for breakfast the next day! Oh, I bake my double batch in two 9×13 pans to speed up the baking process. Works really well! Thanks for the recipe!
Bren
Becca, I’m so glad to hear that you love the recipe. I will have to try using the palm coconut sugar! -Bren
Kara
Hello, I’m looking forward to trying this healthy recipe. I’m just wondering if I can subsistute old fashoned oats for quick oats?
Bren
I have never used quick oats in the recipe, only old-fashioned. It should work, because quick oats and old fashioned oats are generally interchangeable.
Diana Fleming
Bren, I really appreciate your healthy muffins. I have a question about these pumpkin ones for clarification. So the total amount of oats you toast is 3-1/4 cups (2-1/2 cups you grind and 3/4 you leave whole), right? Thanks for answering.
Bren
Diana, you are correct. You can grind them all or leave them all whole but I like the texture that grinding part and leaving part whole gives the muffins.
Alice
I don’t have most of the spices except nutmeg and cinnamon… don’t really want to spend a lot of money for the other ones. Do you think it’s okay to substitute all the spices with pumpkin pie spice? If so, do you know how much I should use?
By the way, I made your original oatmeal muffin recipe and it was DELICIOUS. I crave it every single day. Thank you so much for the recipe!!! This saved my hunger at work!
Bren
Pumpkin pie spice is usually cinnamon, ginger, nutmeg, allspice and cloves. To substitute I would omit all the spices and use 3 or 4 tsp pumpkin pie spice. Let me know how they turn out! (I’m so glad you love the original recipe too!)
Nora
Do you think I could substitute oat flour instead of grinding the pats myself? P.S. I made these and they were AMAZING!!!!! I added 1/2 cup of walnuts. My extremely picky father even liked these. Amazing.
(Please reply to this post. I forgot to choose email notifications on the other post.)
Bren
Nora, I’m so glad you enjoyed the recipe. I’ve never tried oat flour. I think it would work since oat flour is ground oats, however you would be losing the toasted flavor. Let me know how it owrks if you try. -Bren
Stephanie
How do I make the pumpkin puree please. I’d prefer to use fresh pumpkin if possible. Thanks!
Bren
Stephanie, I use canned pumpkin puree. You can learn tom make your own here: https://smittenkitchen.com/2012/10/how-to-make-your-own-pumpkin-puree/
Colette
Hi — I’m getting ready to gather my ingredients to make a few of your muffin recipes. Can’t wait to try them…they all sound delish.
There is nothing I dislike more than a muffin sticking to the paper liner…. other than spraying oil would silicone cups work best?
Thank you!
Bren
Colette, I don’t bake with silicone cups so I am not sure how they would work. I use paper cups sprayed with a bit of oil or just plain paper cups. The muffins are so moist that after a day they come right out of the papers no problem. I’m sorry I can’t be more helpful!
Susan - Ontario Canada
Loved the Oatmeal muffin recipe. I used gluten free oatmeal. Only two defrosted bananas, moist as ever, did not toast my oatmeal, I added 1/3 cup of semi sweet chipits, added 2 chunks Of dark chocolate on top. Delicious and filling. Used eggs, why not, they are healthy and we’ve no allergies. Just what I was looking for! I printed all of the different ones you offer on this same site. Grateful to you! Walmart Canada sells parchment paper cups, but not in the baking section, but where their aluminum containers are sold. Nothing sticks.
Bren
Thanks for the great tip about the parchment paper cups, Susan! I’m definitely going to keep my eyes open for them.
Rebekah Rolle
Hi recipe looks great I just want to confirm it’s10 and a half cups or one and a half. Thanks
Bren
I’m not sure what ingredient you’re referring too… but there is not 10 cups of anything! Hope you enjoy the recipe.
Kristina
Could I sub plain Greek yogurt for the pumpkin for a bit extra protein?
Bren
I’ve never tried making them without the pumpkin so I’m not sure if it would work. Let me know if you try.
Susan - Ontario Canada
Loved the Oatmeal muffin recipe. I used gluten free oatmeal. Only two defrosted bananas, moist as ever, did not toast my oatmeal, I added 1/3 cup of semi sweet chipits, added 2 chunks Of dark chocolate on top. Delicious and filling. Used eggs, why not, they are healthy and we’ve no allergies. Just what I was looking for! I printed all of the different ones you offer on this same site. Grateful to you!
Bren
Thanks, Susan. I am so glad you are enjoying the muffins!
Sunshine
Hi Bren…..I am so with you about the pumpkin/coffee combo. Infeel the same about cinnamon with chocolate. Have read the posts and can’t wait to try your muffins with my own pumpkin. It’s so much better thsn canned and does tend go be less dense. Thanks for your fun posts.
Bren
I agree about the cinnamon with chocolate too! Hope you enjoy the muffin recipe!
Lauren
Hi there! Just made your pumpkin muffins and thy are great! Can’t wait for. Tasty grab and go breakfast this week! How do they keep best? In a container on counter, in fridge?
Thanks!
Bren
They last on the counter for 3 or 4 days, in the fridge for about a week and in the freezer for a few months. Make sure to store them in a tight closing container.
Diana Smith
Can you substitute steel oats for the old fashioned?
Bren
I’ve never made them with steel cut oats but it should work. You may have to add a bit more liquid.
Erika
Can I use Quick Oats instead of old fashion Oats? I need them to be gluten free and gluten free quick Oats is what I have at home and can find at the store!
Thank you!
Bren
Yes, you can use quick oats if that’s what you have available. Hope you like the muffins!
Sabrina
I made these muffins yesterday and they turned out AMAZING! I’m so happy I came across your recipe, thank you!
Bren
Hooray! I’m so glad you enjoyed the recipe, Sabrina!
Megan
Surprisingly tasty! I added a little ghee for some flavor/ moisture. Toasting the oats made it so much richer! Thanks!,
Bren
Megan, I’m so glad you enjoyed the recipe. I agree, toasting the oats is key.
Roberta G Moskowitz
I am a 29 year diabetic who decided after years of gaining weight on the last 20, i wasn’t overweight when diagnosed, decided to take back control . First to lose 80 pounds the natural way….DONE and now two years maintains. So been using different recipes to make my own muffins, which i love to eat for breakfast with coffee or evening snack. i love your recipe and found it to be the best one. i made them today, your Healthy Oatmeal ones added cranberries, almonds cut up and can’t have Milk to much so used Almond Milk…wow delicious. i sent my granddaughter your recipe so she can make them for her family. 🙏😉👍
Bren
Way to go, Roberta! I’m so glad you enjoyed the muffin recipe!
Roberta G Moskowitz
By the way I sprayed my muffin tin with this Olive Oil Spray as I love the way it keeps my muffins from sticking and I don’t have to use any paper. I can’t wait to make the pumpkin ones next as I love pumpkin anything.
Bren
Thanks, Roberta! I love using parchment baking cups will prevent them from sticking, no greasing needed.
Kamalakshi Kannan
Hi, I am planning to make these muffins and someone’ said they used coconut palm sugar. How much should we use if using that?
Thanks for the healthy recipe.
Bren
Coconut palm sugar is less sweet than honey so I would probably double the amount. Good luck!
Renee Anderson
Can these muffins be made into a loaf?
Bren
I’ve never made them into a loaf, sorry!
Nicole Feudi
Hi Bren, this recipe looks delicious! I’ve been recommended to cut out dairy, gluten, and sugar (besides honey and maple syrup) for dietary issues. I was wondering if you think I could substitute the oats for coconut and almond flour. I just bought those two for another recipe that failed, and don’t want to waste them.
Bren
Hi Nicole! I’ve never tried making these without oats so I’m not sure how well it would work. Let me know if you try! 🙂
sarah- london
thanks the fab recipe is wonderful – so healthy and delicious -easy to make and great result
Bren
Thanks, Sarah!
Elizabeth Vandenberg
I loved everything about these muffins! Thanks for a great healthy recipe!
Bren
Thanks Elizabeth!
Karen Wertentiel
Hi,
I followed the directions and the muffins – although tasting great – had a gummy and dense consistensy.
What can I do to make them less dense, more fluffy?
Karen
Bren
Karen, did you allow the oats mixed with the wet ingredients to sit for 10-20 minutes? They may need a bit more soaking time. Also be sure not to over mix.
Adriana
Awesome! I was looking for a sugar-free cupcake recipe for my daughter’s 1 year birthday in October, and thought pumpkin would be cool, and found this! Cannot WAIT to try it !!!
Bren
Thanks, Adriana!
Stefanie
I’m so disappointed….I followed the recipe exactly, and the muffins are super bland. It has nothing to do with the suagr, they have the perfect amount of sweetness, but just lacking flavour. I would be willing to give it a try again, but am wondering if anyone else has had this issue and what they did to resolve it….more pumpkin spice? All I can taste are oats!
Bren
You can increase the spices as desired.
Chelsea Holsonbake
I really like this recipe. I modified it a bit. I used a 15 oz can of pumpkin and 4 eggs and omitted the milk product. I also baked them in a large Pyrex dish and made bars. I didn’t have any maple syrup on hand so I just used a little raw sugar. Toasting the oats really makes the nutty flavor pop. Great recipe!
Bren
Thanks, Chelsea!
Heather
Can you add cranberry fresh not dried?
Bren
I’ve never tried them with fresh cranberries, it might be too tart.