Healthy Pumpkin Muffins

Healthy Pumpkin Muffins are soft, fluffy and made in one bowl! They’re gluten free, dairy free, and refined sugar free, making them a healthy breakfast option!

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 really wanted to share them with you sooner, but at last, here they are.

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

close up of healthy pumpkin muffins on a marble pedestal

Healthy Pumpkin Muffins

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

What makes these pumpkin muffins healthy?

Most pumpkin muffins are laden with oil and sugar, and it’s completely unnecessary. Pumpkin actually adds moisture to muffins, which eliminates the need for excessive amounts of fat and sugar.

These pumpkin muffins are healthier because:

  • they contain minimal oil
  • they’re made with a minimal amount of unrefined sugar
  • they’re made with whole grain oat flour
  • they’re gluten and dairy free

healthy pumpkin muffins cooling on wire rack

Pumpkin muffin recipe ingredients

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

Here’s what you’ll need:

  • 2 large eggs
  • 3/4 cup coconut sugar
  • 1/4 cup olive oil (or your favorite oil)
  • 1/4 cup almond milk
  • 3/4 cup homemade pumpkin puree or store bought
  • 2 cups oat flour
  • 2 teaspoons baking powder
  • 1 teaspoon homemade pumpkin pie spice
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/4 cup mini chocolate chips
  • 1/3 cup pecan pieces

front shot of healthy pumpkin muffins with chocolate chips and pecans

What is oat flour?

Oat flour is simply ground oatmeal.  You can purchase oat flour, or make your own using a high powered blender or food processor.

Are oats gluten free?

Oats are gluten free as long as the oats aren’t made in a facility where they can be contaminated with gluten.  

If gluten-intolerant, be sure oat flour and oats say gluten-free on the package.

How to make healthier pumpkin muffins

These pumpkin oatmeal muffins come together in minutes with just one bowl.

healthy pumpkin muffins process collage

  • 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 just until incorporated, then fold in the chocolate chips.
  • 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.
  • Cool the muffins in the pan for 10 minutes, then remove and cool completely. 

Healthy pumpkin muffin recipe tips and substitutions

  • 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.
  • Substitute the sweetener or almond milk with your favorites, and omit the chocolate chips if desired.
  • The pecan pieces may be substituted with walnuts or pepitas.

healthy pumpkin muffins cut in half with paper liner removed

Need more gluten free options?  See all of my Gluten Free recipes.

More healthy pumpkin recipes you’ll love:

Gluten free chocolate pumpkin muffins by Beaming Baker

Homemade pumpkin puree

Pumpkin breakfast cookies

Pumpkin coffee cake

Pumpkin oat flour waffles

Pumpkin pancakes

Healthy Pumpkin Muffins

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Healthy Pumpkin Muffins are a healthy pumpkin muffin recipe that's soft and fluffy, and comes together in just one bowl!

Healthy Pumpkin Muffins

Ingredients

  • 2 large eggs
  • 3/4 cup coconut sugar
  • 1/4 cup olive oil (or your favorite oil)
  • 1/4 cup almond milk
  • 3/4 cup homemade puree or store bought
  • 2 cups oat flour
  • 2 teaspoons baking powder
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/4 cup mini chocolate chips
  • 1/3 cup pecan pieces

Instructions

    1. Preheat the oven to 400 degrees and line a standard muffin pan with paper liners.
    2. In a large bowl, whisk the eggs, sugar and oil vigorously until frothy, then whisk in the pumpkin and almond milk until combined.
    3. Add the oat flour over the wet ingredients, then add the baking powder, pumpkin pie spice, cinnamon, baking soda and salt. Whisk just until incorporated, then fold in the chocolate chips.
    4. 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.
    5. Cool the muffins in the pan for 10 minutes, then remove and cool completely. Enjoy!

Notes

  • 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.
  • Substitute the sweetener or almond milk with your favorites, and omit the chocolate chips if desired.
  • The pecan pieces may be substituted with walnuts or pepitas.

    Nutrition Information:

    Yield:

    12

    Serving Size:

    1 muffin

    Amount Per Serving: Calories: 208 Total Fat: 10g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 8g Cholesterol: 31mg Sodium: 168mg Carbohydrates: 27g Net Carbohydrates: 0g Fiber: 2g Sugar: 14g Sugar Alcohols: 0g Protein: 4g
    Nutrition information is mean to be an estimate only. The numbers will vary based on the quantity consumed, brands used and substitutions that are made.

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