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.
I just have to make these soon!! I’m all about an awesome pumpkin goodie that not only tastes amazing, but is good for me!! 🙂 Great recipe girl!
Do you think a flax egg would work instead of a real egg for these? They look amazingly delish!
I haven’t experimented much with flax eggs and wouldn’t be able to tell you with confidence that it would work; sorry!! If you do try it I would love to hear the results!
I actually just went ahead and made them using a flax egg and they turned out amazingly… way better than anticipated…thank you for my new favorite recipe! I also threw together a cinnamon streusel topping (2 tb melted coconut oil, a little coconut sugar, buckwheat groats, raw pumpkin seeds, cinnamon) and spread it on top of them before baking. SO GOOD.
Thank you SO much for coming back and sharing the results for us – I’m sure it will help a lot of people so thank you 🙂 And that topping – sounds PERFECT!
I love these wholesome ingredients. Perfect for a desert or a snack attack!
Made these yesterday and they were as delicious as promised! The oat flour was easy to make, as was the recipe. Thanks!
Thanks so much for your comment and review Rachel! Glad you liked them 🙂
Loving these and how you’ve used oat flour! I never have, but I do love oats, so I don’t know why! Definitely be making these so I can enjoy pumpkin for breakfast too!
What kind of muffin wizardry is this?! Only 114 calories!! That’s pretty freaking amazing!
:O My nana is GF and she would go GAGA for these! I’m sending it over to her now – thanks so much for an awesome GF recipe, Chelsea!
Not fun having a sick baby… but I bet it felt so good to have him eat something you made. Especially the fact it’s a healthy treat to fill his little belly. What a great momma you are, Chelsea! Looks like I’ll be making these for the big boys in my home!
These muffins look amazing, Chelsea! I can’t believe these are only 114 calories! I never really make muffins, but I’m dying to give these a try. The tips you included look super helpful! Love all those dark chocolate chips on top as well. 🙂
Chelsea these look fabulous! I’m so glad your baby liked them and I hope he (and you) feel better soon! You know I’ve cut out refined flour so seeing that you used oat flour is amazing and natural sweeteners!! Pinning these beautiful muffins.