Healthy Pumpkin Muffins are made without butter, oil or flour! These naturally gluten-free pumpkin muffins are moist, flavorful and perfectly pumpkin spiced.
Healthy Pumpkin Muffins
These nutritious pumpkin muffins are healthier, with less fat, calories, and sugar than traditional ones. We substitute refined flour with blended old-fashioned oats, use honey instead of sugar, and include a high proportion of canned pumpkin, which is rich in vitamins, nutrients, and antioxidants.
The muffins feature dark chocolate, which provides essential fats and antioxidants, making them a fun choice in these muffins.
Ingredients
- Canned Pumpkin: Provides moisture and flavor, making up the base of the healthy pumpkin muffins. Use any leftovers in this healthy pumpkin bread.
- Sweeteners (Honey, Light Brown Sugar): Add sweetness and help make the texture even better.
- Vanilla Extract & Egg: Enhance flavor and bind the ingredients.
- Leaveners (Baking Soda, Baking Powder): Help the muffins rise and become fluffy.
- Spices (Cinnamon, Nutmeg, Pumpkin Pie Spice): Add warmth and depth to the flavor.
- Oat Flour: Replaces traditional flour, adding a wholesome texture and nutrients.
- Dark Chocolate Chips: Introduce pockets of rich, melty flavor.
How To Make Healthy Pumpkin Muffins
- Prepare: Preheat oven and grease a muffin pan.
- Mix: Combine wet ingredients in a bowl. In another bowl, mix together dry.
- Combine & Bake: Mix together wet and dry ingredients, stir in dark chocolate chips, fill muffin cavities, and bake until tops are set.
- Cool & Store: Let cool before removing from the pan and store in an airtight container. Best enjoyed within a few days.
Tips For Success
- Non-stick Muffin Pan: Use a high-quality non-stick pan for easy removal. Here’s my favorite muffin tin.
- Pumpkin Type: Choose solid-packed, thick pumpkin like Libby’s for best flavor and texture.
- Sugar Adjustment: Increase sugar to taste, especially if you’re not accustomed to healthier baked goods. You can vary from 2 tablespoons to 1/2 cup based on preference.
- Precise Measuring: Level off dry ingredients and ensure liquids like pumpkin and honey are fully transferred into the mixing bowl for these healthy pumpkin muffins.
Storage
Leftovers?
Room Temperature: Store muffins in an airtight container. Best within 1-2 days.
Refrigeration: Keep in an airtight container for up to 5 days. Bring to room temp before eating.
Freezing: Freeze in a single layer, then transfer to a bag or container. Freeze up to 3 months. Thaw at room temp or microwave before serving.
More Healthy Pumpkin Recipes
- Pumpkin Protein Shake
- Pumpkin Overnight Oats
- Healthy Pumpkin Cookies
- Healthy Pumpkin Bread
- Pumpkin Spice Latte Steamer
Healthy Pumpkin Muffins
Low-calorie, Healthy Pumpkin Muffins are made without butter, oil, or flour! These naturally gluten-free pumpkin muffins are moist, flavorful, and perfectly pumpkin spiced.
Ingredients
- 1 cup canned pumpkin (Note 1)
- 2 tablespoons honey
- 4 tablespoons light brown sugar (Note 2)
- 1 teaspoon vanilla extract
- 1 large egg
- 1/4 teaspoon salt
- 1/2 teaspoon baking soda
- 1/4 teaspoon baking powder
- 1 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 teaspoon pumpkin pie spice
- 1 cup + 1 tablespoon oat flour (regular oats that have been blended) (Note 3)
- 1/2 cup dark chocolate chips
Instructions
- PREP: Preheat the oven to 350 degrees F. Spray 9 cavities in a muffin pan with nonstick spray; do not use muffin liners with these; they stick to the liners. Press excess liquid out of the pumpkin with paper towels.
- WET INGREDIENTS: Combine the pumpkin, honey, brown sugar (See Note 2), vanilla, and egg in a bowl. Beat until combined.
- DRY INGREDIENTS: In another bowl, stir together the salt, baking soda, baking powder, cinnamon, nutmeg, pumpkin pie spice, and oat flour.
- MIX TO COMBINE: Add the dry to the wet, mixing until just combined. Stir in the chocolate chips.
- BAKE: Divide the mixture evenly among 9 muffin cavities and place a few (3-4) extra chocolate chips on top if desired. Bake for 19-24 minutes or until the tops of the muffins look dry (not gooey) (My oven takes 23 minutes). Remove and allow to cool for 3-4 minutes and then remove them from the muffin pan onto a cooling rack.
- STORAGE: Store muffins in an airtight container at room temperature. Muffins are best when used within 1-2 days.
Video
Recipe Notes
Note 1: Use high-quality pumpkin that isn’t overly watered down (I prefer Libby’s). Make sure to use pure canned pumpkin, not pumpkin pie filling. Note that this recipe only uses 1 cup of pumpkin, not the entire can!
Note 2: If you aren’t used to healthier baked goods, use 4-6 tablespoons brown sugar in these muffins. I typically use a packed 4 tablespoons (1/4 cup)
Note 3: Oat flour is just old-fashioned or quick oats that have been blended in a food processor or blender until they reach the consistency of flour. Make sure to measure the oat flour AFTER blending, not before. Level the measuring cups after being completely filled with oat flour (don’t loosely measure).
Storage: Store muffins in an airtight container. Best within 1-2 days.
Freezing: Freeze in a single layer, then transfer to a bag or container. Freeze up to 3 months. Thaw at room temp or microwave before serving.
Nutrition
Calories: 219kcal | Carbohydrates: 32g | Protein: 6g | Fat: 7g | Saturated Fat: 5g | Cholesterol: 21mg | Sodium: 166mg | Potassium: 249mg | Fiber: 3g | Sugar: 10g | Vitamin A: 4121IU | Vitamin C: 1mg | Calcium: 75mg | Iron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
These were deliciously perfect! I had leftover baby puree and wanted to make some healthy breakfast muffins for my toddler and i; i came across your page on tiktok leading me to your website. I used 1.5 cups old fashioned oats, instead of brown sugar i used 2tbs coconut sugar, and i didn’t have pumpkin pie spice on hand so i used 1/2 tsp cinnamon, 1/4 tsp allspice and 1/4 tsp ginger and combined everything in my blender. My oven took 15min at 350. Made these while he napped and now my home smells like fall, thank you!
I am so thrilled to hear this! Thanks so much for sharing what you did! It’s so helpful! Thanks Thelma! 🙂
I’ve never had better pumpkin muffins ever! Love these healthy pumpkin muffins!!!
I am so thrilled to hear this! Thanks so much Chalise! 🙂
My favorite muffins!
Yay! Thanks so much Sara! 🙂
My mother-in-law is gluten free and wanted something sweet. I found this recipe and made them for her and they hit the spot. So easy to make and they don’t taste gluten free at all! Thank you!
I am so thrilled to hear this! Thanks Megan! 🙂
I love these muffins and have been making them for years, even before I had my 15 month old daughter who now loves them also! One question- could I add carrots to this recipe or would it come out too moist? Thanks in advance!
So glad you’ve enjoyed these! I think you could replace some of the pumpkin with carrots, but adding carrots with the full amount of pumpkin will make them too moist!
Substitute monk fruit for the sugar
Awesome!