This recipe for healthy pumpkin muffins provides a breakfast option that is gluten free, refined flour free, oil free, and can be made dairy free too. Pumpkin puree and pumpkin pie spice make these muffins a perfect choice as the fall season gets into full swing.
Fall is upon us and all things pumpkin are popping up. Pumpkin patches, pumpkin spice lattes, pumpkin bread. Pumpkin puree is the base for these healthy pumpkin muffins and the flavor is bumped up with the addition of pumpkin pie spice.
Baking healthy pumpkin muffins is straightforward. Begin with the wet ingredients: Pumpkin puree, maple syrup, 1/2 cup plant based milk (or traditional milk), and two eggs.
Then move on to the dry ingredients: oats, baking soda, baking powder, and pumpkin pie spice.
Gluten free old fashioned rolled oats create an oat flour with a simple pulse in the food processor; no refined flours are used. You can buy oat flour but the process of making your own is quick and easy.
Pulse the oats to a fine flour consistency.
Combine the wet and dry ingredients and fill muffin tins with the batter. Pumpkin seeds (also called pepitas) are an optional topping to add to the pumpkin theme.
Bake for 18-20 minutes and you’ll have healthy pumpkin muffins ready to enjoy!
Healthy Pumpkin Muffins
The term “healthy” means something different to each person, so even though these gluten free pumpkin muffins are healthy to me, you may have other standards. I get it. We all make choices that work for our bodies.
Baking without refined flour and granulated sugar is a step in the healthy direction for me. Using plant based milk rather than traditional milk is another positive step for me in the healthy discussion.
Maple syrup causes similar swings in blood sugar and insulin. I am not claiming that it is the healthiest option but, again, it is a step in the right direction.
What steps do you take on your journey in healthy eating?Print
Healthy pumpkin muffins are gluten free, oil free, sugar free, and dairy free. Enjoy!
1 cup pumpkin puree
1/4 cup pure maple syrup
1/2 almond milk (traditional milk may be substituted)
2 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons pumpkin pie spice
optional: 1/4 cup pumpkin seeds
Preheat oven to 350 degrees F. Line a 12-tin muffin pan with muffin cups.
Mix the wet ingredients of pumpkin puree, maple syrup, almond milk, and eggs in a large bowl. Whisk together until well blended.
In a food processor pulse the two cups of gluten free oats until they are finely ground like a flour. Add the baking powder, baking soda, and pumpkin pie spice. Pulse a few times until the dry ingredients are well incorporated.
Add the dry ingredients to the bowl of wet ingredients and fold together. Scoop the batter into the 12 muffin cups. Sprinkle pumpkin seeds on top of the batter if desired.
Bake for 18-20 minutes. Remove and let cool on a wire cooling rack.
Keywords: pumpkin, muffins, gluten free
Bake more recipes this autumn with pumpkin and maple flavors!
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.