Love pumpkin baked goods but not sugar, oil & flour? These tasty gluten free, sugar free, oil free, & dairy free healthy pumpkin muffins are perfect for you! Toasted oats make these gluten free muffins delicious and healthy. It's the perfect pumpkin recipe for fall.
Grab-and-Go Breakfast
Mornings are not the most fun time at my house. My kids hate getting up for school, I tend to turn into a big grouch the fifth time I have to urge someone to get out of bed, and my dog is usually circling me wanting to be walked.
It's no time to be cooking a healthy meal!
I love quick and healthy breakfast options that combat the early morning grouch-fest. Muffins are a favorite grab-and-go breakfast, but most of my favorite recipes are loaded with enough sugar, oil and white flour to be cupcakes!
Healthy Muffins for the Win
I developed these healthy pumpkin muffins as a better-for-you alternative. I replace the flour with toasted oatmeal use gluten free oats for gluten free muffins) then use pumpkin puree instead of oil, coconut milk instead of cows milks (use whatever 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 tender muffin with a slightly nutty favor.
- The pumpkin adds the right amount of moisture and pumpkin taste.
- The maple syrup provide just enough natural sweetness to tempt your taste buds.
- A variety of pumpkin spice flavors make your taste buds sing.
My family likes healthy pumpkin muffins more than unhealthy 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 No Flour, Sugar Free, Oil Free Healthy Oatmeal Muffins Recipe they are a delicious healthy breakfast.)
I developed these healthy pumpkin muffins as a better-for-you alternative to traditional pumpkin bread. I replace the flour with toasted oatmeal use gluten free oats for gluten free muffins) then use pumpkin puree instead of oil, coconut milk instead of cows milks (use whatever milk you prefer), and real maple syrup instead of refined sugar. Your taste buds will love the healthy fall flavors.
- 2 1/2 cups old fashioned oats toasted and ground
- 3/4 cup old fashioned oats toasted, 2 Tbsp reserved for muffin tops, toasted
- 1 1/8 cups pumpkin puree
- 2 lage eggs lightly beaten
- 1/3 cup honey
- 3/4 cup canned coconut milk or dairy milk full fat, skim or 1 %, 1/4 cup extra if needed
- 1 Tbsp real maple syrup
- 2 tsp real vanilla
- 2 tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- 2 tsp cinnamon
- 1 to 1.5 tsp ground ginger
- 1/8 to ½ tsp allspice
- 1/8 tsp ground cloves
- ¼ to ½ tsp ground nutmeg
- ½ cup walnuts, raisins or dried cranberries 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, honey, milk, maple syrup 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 up some of the liquid and soften.
Add the rest of the dry ingredients and spices to wet ingredients and mix until just incorporated. (Tip: start with the lowest amount of spices indicated and add more if desired.) If the batter is too thick add additional milk, 1/8 cup at a time.
- Optional: Fold in approximately 1/2 c walnuts, raisins, mini chocolate chips, or dried cranberries.
- Scoop into muffin tin, lined with muffin wrappers (makes 18 muffins). Tip: lightly spray the muffin wrapped with oil to make the baked muffins easier t remove.
- Bake at 350 for about 20 -23 minutes, a toothpick inserted in the center of a muffin should come out clean.
- Enjoy!
Nutrition Information
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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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.
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.
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!
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.
It is deceptive to say this is sugar free. Honey and maple syrup are just different forms of sugar.
Yes, Chet, those are different forms of sugar. This recipe is free of refined white sugar.
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. 🙁
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.
Well said, Bren.
🙂
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!
Thanks, Jenn!
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?
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!
Very tasty, thank you!
I’m so glad you enjoyed them, Ashley!
Could you use almond meal instead of ground oats?
I’ve never used almond meal in this recipe. According to this exchange chart it can’t be substituted. Hope this helps!
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!
Thanks, Brenda. What kind words!
Could i use almond milk instead of coconut milk?
Yes, you can use which ever milk you desire.
These were wonderful. Do you have the serving proportions online?
D!
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!
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!
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!
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
I added the nutrition information under the recipe, Kim. Hope you enjoy.
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!
Becca, I’m so glad to hear that you love the recipe. I will have to try using the palm coconut sugar! -Bren
Hello, I’m looking forward to trying this healthy recipe. I’m just wondering if I can subsistute old fashoned oats for quick oats?
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.
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.
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.
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!
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!)
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.)
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
How do I make the pumpkin puree please. I’d prefer to use fresh pumpkin if possible. Thanks!
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/
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!
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!
Hi recipe looks great I just want to confirm it’s10 and a half cups or one and a half. Thanks
I’m not sure what ingredient you’re referring too… but there is not 10 cups of anything! Hope you enjoy the recipe.