These Healthy Pumpkin Muffins are soft and fluffy with the goodness of whole grain oat flour and no refined sugar. They’re dairy and gluten-free and come together in just one bowl!

Healthy pumpkin muffins on a wire rack

I’m absolutely obsessed with these Healthy Pumpkin Muffins, and I make them about once a week as soon as fall rolls around.

They’re amazingly soft and tender with cozy pumpkin spice flavor, and the dark chocolate chips and crunchy pecans take them over the top

These muffins were adapted by my banana oatmeal muffins and blueberry oatmeal muffins, which are also made with whole grain oat flour.

The oat flour lends a soft, tender texture for a gluten-free muffin that anyone would love.

They’re also dairy and refined sugar free, so they’re a win any way you look at them! 🙂

Table of contents

pumpkin oat muffins on a pedestal server

Why you’ll love this recipe

  • It’s a delicious fall breakfast or snack . These pumpkin oat muffins are soft and fluffy, packed with pumpkin spice flavor and studded with dark chocolate chips.
  • It’s a healthier option. These muffins include whole grain oat flour so they’re a good source of fiber, there’s no refined sugar and they’re dairy and gluten-free.
  • It’s easy! This recipe comes together in minutes in just one bowl.
  • It’s customizable. Customize this recipe by including your favorite variety of chocolate chips and topping them with pepitas or walnuts instead of pecans.

Recipe ingredients

This healthy pumpkin muffin recipe includes the following wholesome ingredients, which can be customized as outlined in the ingredient notes below.

The ingredient measurements are included in the recipe card below.

Healthy pumpkin muffins recipe ingredients

Ingredient notes

  • Oat flour. Purchase it at the store or find out how to make oat flour yourself. The oat flour is 100% whole grain and lends an amazing soft, tender texture.
  • Eggs. The eggs help provide structure to the muffins.
  • Coconut sugar. May be subbed with your favorite sweetener, but note that liquid sweetener such as maple syrup or honey may change the texture of the muffins.
  • Oil. Use whatever type you have on hand.
  • Almond milk. Sub with your favorite dairy or non-dairy milk.
  • Pumpkin. Prepare homemade pumpkin puree or use store bought. Do not use pumpkin pie filling as it contains sugar and other additives.
  • Pumpkin pie spice. Use homemade pumpkin pie spice or your favorite store bought brand.
  • Baking powder and baking soda. Essential for leavening. The leavening gives the muffins they’re sky high domes!
  • Additions. I added chocolate chips and topped the muffins with pecans, but you can customize these with your favorite add-in’s.

How to make pumpkin oat muffins

These pumpkin oat muffins are extremely easy to make and come together in just one bowl.

Pro tip:  Gather all of your ingredients before you begin as this recipe goes quickly!

See the recipe card below for full instructions.

How to make healthy pumpkin muffins recipe
  1. In a large bowl, whisk the eggs, sugar and oil vigorously until frothy, then whisk in the pumpkin and almond milk until combined.
  2. Add the oat flour baking powder, pumpkin pie spice, baking soda and salt to the dry ingredients. Whisk until no lumps remain, then fold in the chocolate chips.
  3. Divide the batter evenly between the muffin cups and top with pecan pieces and more chocolate chips.
  4. Bake for 15-17 minutes or until golden brown and set.
Pumpkin oatmeal muffins cooling on a wire rack

FAQs

What makes these pumpkin muffins healthy?

Most pumpkin muffins are loaded with sugar and oil, making them very high in calories. They also contain white flour, so they’re not very nutritious.

These healthy pumpkin muffins include 212 calories and 27 carbohydrates each. They’re packed with whole grain oat flour for added fiber and nutrition, minimal oil, and coconut sugar, which is unrefined.

While these muffins are healthier than most, they’re somewhat high in carbohydrates, so consult your doctor to be sure if this recipe is right for you.

Are these pumpkin oatmeal muffins gluten-free?

While oats are gluten-free, they are often processed in facilities that also process grains that contain gluten. Be sure that your oat flour has a certified gluten-free label if you are gluten intolerant.

Recipe notes

  • Pro tip:  Gather all of your ingredients before you begin as this recipe goes quickly!
  • Customize this recipe by including your favorite variety of chocolate chips and topping them with pepitas or walnuts instead of pecans.
  • Store leftover muffins in an air tight container at room temperature for 3 days or refrigerate for one week.  You can also freeze muffins for up to 3 months.
Healthy pumpkin oatmeal muffins cut in half

More healthy muffin recipes you’ll love:

Did you try this recipe?  If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram

Healthy pumpkin muffins on a wire rack

Healthy Pumpkin Muffins

Servings: 12 muffins
Prep Time: 10 minutes
Cook Time: 15 minutes
Additional Time: 0 minutes
Total Time: 25 minutes
Healthy Pumpkin Muffins are soft and fluffy with the goodness of whole grain oat flour and no refined sugar! They're dairy and gluten-free and come together in one bowl!
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Equipment

Ingredients

  • 2 large eggs
  • 3/4 cup coconut sugar
  • 1/3 cup olive oil or your favorite oil
  • 3/4 cup unsweetened almond milk or your favorite dairy or non-dairy milk
  • 3/4 cup pumpkin puree
  • 2 cups oat flour
  • 2 teaspoons baking powder
  • 1.5 teaspoons pumpkin pie spice
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/4 cup mini dark chocolate chips sub with your favorite variety of chocolate chips or omit altogether
  • 1/3 cup pecan pieces sub with pepitas, walnuts or omit entirely

Instructions 

  • Preheat the oven to 400 degrees and line a standard muffin pan with paper liners.
  • In a large bowl, whisk the eggs, sugar and oil vigorously until frothy, then whisk in the pumpkin and almond milk until combined.
    2 large eggs, 3/4 cup coconut sugar, 1/3 cup olive oil, 3/4 cup unsweetened almond milk, 3/4 cup pumpkin puree
  • Add the oat flour baking powder, pumpkin pie spice, baking soda and salt to the wet ingredients and whisk until incorporated and no lumps remain. Fold in the chocolate chips.
    2 cups oat flour, 2 teaspoons baking powder, 1.5 teaspoons pumpkin pie spice, 1/4 teaspoon baking soda, 1/4 teaspoon sea salt, 1/4 cup mini dark chocolate chips, 1/3 cup pecan pieces
  • Divide the batter evenly between the (12) muffin cups (it will be all the way to the top). Top with pecan pieces, and bake for 15-17 minutes or until golden brown and set.
  • Cool the muffins in the pan for 10 minutes, then remove and cool completely. Enjoy!

Notes

  • Pro tip:  Gather all of your ingredients before you begin as this recipe goes quickly!
  • Customize this recipe by including your favorite variety of chocolate chips and topping them with pepitas or walnuts instead of pecans.
  • Store leftover healthy pumpkin muffins in an air tight container and room temperature for 3 days or refrigerate for one week.  You can also freeze them for up to 3 months.

Nutrition

Serving: 1muffin, Calories: 226kcal, Carbohydrates: 27g, Protein: 5g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Trans Fat: 0.01g, Cholesterol: 32mg, Sodium: 194mg, Potassium: 132mg, Fiber: 2g, Sugar: 10g, Vitamin A: 2439IU, Vitamin C: 1mg, Calcium: 80mg, Iron: 1mg

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Course: Breakfast
Cuisine: American
Author: Marcie
All recipes and images © Flavor the Moments.
Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!

**This post was originally published in November 2019. Step by step photos have been added and the text has been modified to include more recipe information.

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