Home › Recipes › Breakfast Foods

Healthy Pumpkin Muffins

Snejana Andreeva - 1

By Snejana Andreeva

on Nov 08, 2024, Updated Jan 03, 2026

Add as a preferred source on Google - 2

Call me basic, but I’m muffin without my pumpkin fix! Seriously, everything’s muffin better with pumpkin in it. OK, OK, I’M DONE WITH THE PUNS! But fall 🍂 has me in a chokehold, and considering pumpkin is the flavour of the season, I knew I had to come through with a healthy muffin recipe for my pumpkin 🎃 die-hards who want to keep things clean before the holiday debauchery.

  • Why You’ll Love Healthy Pumpkin Muffins
  • How to Prepare
  • Nonna’s Tip 🧁
  • Variations and Substitutions for Healthy Pumpkin Muffins
  • Similar Recipes
  • Best Served With
  • Common Questions
  • Healthy Pumpkin Muffins Recipe

These Healthy Pumpkin Muffins prove that you can have it ALL! With just 110 calories and 6 clean ingredients 🤯, they are the perfect balance between delicious and nutritious. I’ve added some 🍫 chocolate chips on top (you know, for balance), but you can omit or sub for chopped nuts if you prefer. These are the perfect guilt-free , bite-sized treats that will have you hooked!

Four pumpkin-flavored muffins with chocolate chips on a round, beige plate. The muffins are arranged closely together, with sunlight casting soft shadows on the white surface beneath the plate. - 3

Why You’ll Love Healthy Pumpkin Muffins

These Healthy Pumpkin Muffins are the ultimate trifecta: warm, comforting and perfectly sweet. Added bonus? They are completely gluten- and dairy-free ! Yasssssss 🙌 – my gluten and lactose-sensitive queens can finally live their best PSL life. The oat flour gives these muffins a dense but incredibly moist crumb , while the maple syrup adds a natural sweetness that doesn’t overpower the pumpkin 🎃 flavor. Not to mention the ingredients are more wholesome than game night at your grandma’s house.

Whether you enjoy them as an on-the-go snack or as a little afternoon treat, you won’t get enough! Definitely feel free to double or triple the batch and keep a stash in the freezer—they’re that good.

How to Prepare

🌡️ Preheat the oven to 350F (175C) 🎃 In a bowl , add the organic pumpkin purée, egg, maple syrup, and pure vanilla extract.

🥣 Next, add the oat flour and baking powder.

A bowl containing pumpkin puree with a raw egg on top. Honey is being drizzled from a small white bowl above the mixture. The bowl is placed on a light-colored surface. - 4

🥄 Now, gently stir all the ingredients together.

👩‍🍳 Pour into a muffin tin lined with parchment paper cupcake liners. I get 4 medium muffins out of this recipe so feel free to double or triple it.

🍫 Add some mini chocolate chips on top (optional) and bake for 22-25 minutes or until light and golden.

A close-up of a creamy, orange-hued mixture being whisked in a beige bowl. The texture appears smooth and thick. The bowl is placed on a light wooden surface. - 5

Nonna’s Tip 🧁

Enhance the flavor of these muffins by adding a sprinkle of cinnamon or pumpkin pie spice.

A person holds a half-eaten, round pumpkin muffin with chocolate chips, showing a soft texture. Several whole muffins are on a white plate in the background, illuminated by natural light. - 6

Variations and Substitutions for Healthy Pumpkin Muffins

  1. If you want to make this recipe 🥚 egg-free , you can try just leaving it out or using a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water per egg). I have not tried this, so you will have to experiment at your own risk.
  2. I have not tried this recipe with another type of flour such as almond flour, whole wheat flour, or all-purpose flour. Depending on what you use, the texture may vary as will the baking times.
  3. Use any sweetener you like in this: 🍯 honey or agave syrup will work as well.
  4. Change up the flavor of these Healthy Pumpkin Muffins by adding a sprinkle of cinnamon or pumpkin pie spice.
  5. Feel free to use whatever mix-ins you’d like, such as chopped nuts or dried fruit.
  6. I’ve topped these with chocolate chips, but you could also add in a sprinkle of 🎃 pumpkin seeds for some crunch.

Similar Recipes

Four muffins on a plate, each topped with a glossy spread and sprinkled with chopped nuts. The plate is garnished with small purple flowers. The background is a white brick wall, adding a rustic touch. - 7 Four muffins on a plate, each topped with a glossy spread and sprinkled with chopped nuts. The plate is garnished with small purple flowers. The background is a white brick wall, adding a rustic touch. - 8

Healthy Breakfast Muffins

27 mins

Overhead view of Almond Flour Blueberry Muffins topped with diced fresh peaches and crushed nuts, arranged on a speckled ceramic plate with a few green herb sprigs scattered around. - 9 Overhead view of Almond Flour Blueberry Muffins topped with diced fresh peaches and crushed nuts, arranged on a speckled ceramic plate with a few green herb sprigs scattered around. - 10

Healthy Apple Muffins

35 mins

Close-up of a chocolate cupcake in a paper liner, topped with chocolate frosting and sprinkled with chopped nuts. Two more decorated cupcakes are visible in the background on a white plate. - 11 Close-up of a chocolate cupcake in a paper liner, topped with chocolate frosting and sprinkled with chopped nuts. Two more decorated cupcakes are visible in the background on a white plate. - 12

Healthy Chocolate Muffins

30 mins

A Healthy Carrot Cake Muffin with white frosting and chopped nuts sits in a brown paper liner on a white plate, with another similar muffin blurred in the background. - 13 A Healthy Carrot Cake Muffin with white frosting and chopped nuts sits in a brown paper liner on a white plate, with another similar muffin blurred in the background. - 14

Healthy Carrot Cake Muffins

30 mins

A close-up of Almond Flour Blueberry Muffins cut in half, revealing a moist interior with juicy blueberries. Whole muffins in paper liners rest on a wooden surface in the background. - 15 A close-up of Almond Flour Blueberry Muffins cut in half, revealing a moist interior with juicy blueberries. Whole muffins in paper liners rest on a wooden surface in the background. - 16

Almond Flour Blueberry Muffins

30 mins

Best Served With

  • A high protein option like my Copycat Starbucks Egg Bites or Egg-White Bites .
  • A fruit salad with berries 🍓 and melon.
  • Some Greek yogurt with 🍯 honey.
  • A spread, jam, or cream cheese.
  • For dessert with a dollop of whipped cream or coconut cream.

Common Questions

Yes, you can make oat flour by blending rolled oats in a blender or food processor until they become a fine, flour-like consistency.

Chopped nuts, like pecans or walnuts, or dried fruit, like cranberries, would make great additions for flavor and texture.

Yes, honey or agave syrup would work instead of maple syrup.

You can store these on the counter, but they don’t last long in my house. You could also freeze them for later!

While 1 cup of flour weighs 160g in my kitchen, it might weigh anywhere from 120 to 180g in your kitchen and there’s a few reasons for that. The weight of ingredients may vary due to the brand of ingredients, the brand and style (wet vs dry) of measuring cups and spoons, and the technique for measuring into cups: scooping and leveling versus spooning the ingredients into the cup measure. For best results, go by the weight listed in the recipe.

A New Recipe Card!!

  1. Check off each step in instructions!
  2. Add ingredients to your shopping list!

Video

Equipment

  • ▢ Mixing Bowls
  • ▢ Measuring Cups + Spoons
  • ▢ Muffin Pan

Ingredients

  • ▢ ½ cup organic pumpkin purée , not pie filling
  • ▢ 1 egg
  • ▢ 1.5 tablespoons maple syrup
  • ▢ 1 teaspoon pure vanilla extract
  • ▢ ½ cup oat flour
  • ▢ ½ teaspoon baking powder
  • ▢ chocolate chips on top , optional

Instructions

  • ▢ Preheat the oven to 350F (175C).
  • ▢ In a bowl, add the organic pumpkin purée, egg, maple syrup, and pure vanilla extract.
  • ▢ Note: you can buy organic oat flour or blend organic rolled oats into flour.
  • ▢ Next, add the oat flour, baking powder and stir together.
  • ▢ Pour into a muffin tin lined with parchment paper cupcake liners. I get 4 medium muffins out of this recipe so feel free to double or triple it.
  • ▢ Add some mini chocolate chips on top (optional) and bake for 22-25 minutes or until light and golden.
  • ▢ Enjoy with salted butter or anything you like.

My Notes

Nutrition

Nutrition information is automatically calculated, so should only be used as an approximation.

Healthy Pumpkin Muffins

Equipment

  • Mixing Bowls
  • Measuring Cups + Spoons
  • Muffin Pan

Ingredients

  • ½ cup organic pumpkin purée not pie filling
  • 1 egg
  • 1.5 tablespoons maple syrup
  • 1 teaspoon pure vanilla extract
  • ½ cup oat flour
  • ½ teaspoon baking powder
  • chocolate chips on top optional

Instructions

  • Preheat the oven to 350F (175C).
  • In a bowl, add the organic pumpkin purée, egg, maple syrup, and pure vanilla extract.
  • Note: you can buy organic oat flour or blend organic rolled oats into flour.
  • Next, add the oat flour, baking powder and stir together.
  • Pour into a muffin tin lined with parchment paper cupcake liners. I get 4 medium muffins out of this recipe so feel free to double or triple it.
  • Add some mini chocolate chips on top (optional) and bake for 22-25 minutes or until light and golden.
  • Enjoy with salted butter or anything you like.

Video

Nutrition

Healthy Pumpkin Muffins https://themodernnonna.com/healthy-pumpkin-muffins/ November 8, 2024