Healthy Pumpkin Muffins are soft, fluffy and made in just one bowl! They’re dairy and gluten-free, refined sugar free, and make a healthy breakfast or snack!

healthy pumpkin muffins on a marble pedestal

If you follow me on Instagram, you’re probably no stranger to these healthy pumpkin muffins.  I’ve been posting photos of them in my stories for months, and  have received a lot of requests for the recipe.

I’m obsessed with these muffins, and have probably made them once a week since pumpkin season started. 

This healthy pumpkin muffin recipe is perfection.  The muffins are soft and fluffy with plenty of pumpkin and warm pumpkin spice flavor. 

This recipe rivals my favorite gluten-free pumpkin bread, which says a lot. They’re super moist and packed with pumpkin spice flavor.

If you love muffins, be sure to try these banana muffins and zucchini muffins! 

close up of healthy pumpkin muffins on a marble pedestal

Why you’ll love this recipe:

  • These gluten-free pumpkin muffins are soft, fluffy and packed with pumpkin spice flavor.
  • They’re a healthier option as they include whole grain oat flour, minimal oil and there’s no refined sugar.
  • These muffins are so easy to make and come together in one bowl.
  • Muffins are great for meal prep and are freezer friendly.
healthy pumpkin muffins cooling on wire rack

Recipe ingredients

These pumpkin oat flour muffins only take a few simple ingredients to make!

Here’s what you’ll need:

  • Oat flour. Purchase it at the store or find out how to make oat flour yourself.
  • 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 a bit.
  • 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.
  • Additions. I added chocolate chips and topped the muffins with pecans, but you can customize these with your favorite add-in’s.
front shot of healthy pumpkin muffins with chocolate chips and pecans

How to make pumpkin chocolate chip muffins

These pumpkin chocolate chip 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.

healthy pumpkin muffins process collage
  1. In a large bowl, whisk the eggs, sugar and oil vigorously until frothy, then whisk in the pumpkin and almond milk until combined. Add the oat flour over the wet ingredients, then add the baking powder, pumpkin pie spice, cinnamon, baking soda and salt. Whisk until incorporated, then fold in the chocolate chips.
  2. Pour the batter into the prepared pan and spread evenly. Top with pecan pieces, and bake for 15 minutes or until golden brown and set.
  3. Cool the muffins in the pan for 10 minutes, then remove and cool completely. 

FAQs

How many calories are in a pumpkin muffin?

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.

Recipe notes

  • Pro tip:  Gather all of your ingredients before you begin as this recipe goes quickly!
  • 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 muffins cut in half with paper liner removed

See all of my Gluten Free recipes for more inspiration.

More healthy pumpkin 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 marble pedestal

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, fluffy and packed with the goodness of whole grain oat flour and contain no refined sugar! They're dairy and gluten-free and great for meal prep breakfast and snacks!
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Ingredients

  • 2 large eggs
  • 3/4 cup coconut sugar
  • 1/3 cup olive oil or your favorite oil
  • 1/2 cup almond milk
  • 3/4 cup homemade pumpkin puree substitute with store bought
  • 2 cups oat flour
  • 2 teaspoons baking powder
  • 1.5 teaspoons homemade pumpkin pie spice substitute with store bought
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/4 cup mini chocolate chips optional
  • 1/3 cup pecan pieces sub with pepitas or omit entirely

Equipment

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, 1/2 cup almond milk, 3/4 cup homemade pumpkin puree
  • Add the oat flour over the wet ingredients, then add the baking powder, pumpkin pie spice, baking soda and salt. Whisk just until incorporated, then fold in the chocolate chips.
    2 cups oat flour, 2 teaspoons baking powder, 1.5 teaspoons homemade pumpkin pie spice, 1/4 teaspoon baking soda, 1/4 teaspoon sea salt, 1/4 cup mini chocolate chips, 1/3 cup pecan pieces
  • Pour the batter into the prepared pan and spread evenly. Top with pecan pieces, and bake for 15 minutes or until golden brown and set.
    healthy pumpkin muffins process collage
  • 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!
  • Store leftover muffins in an air tight container and room temperature for 3 days or refrigerate for one week.  You can also freeze muffins 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
Keyword: gluten free pumpkin muffins, healthy pumpkin muffin recipe, healthy pumpkin muffins
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!

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