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Healthy Pumpkin Muffins

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These healthy pumpkin muffins are my new faves! They’re naturally gluten-free, sweetened with maple syrup, quick and easy to make, and perfecty pumpkin-y.

Healthy Pumpkin Muffins Recipe (Gluten-Free)

Meet your new favorite pumpkin muffins. 

Oh my goodness, we’ve been completely obsessed with these little guys these past few weeks. They are perfectly pumpkin-y, made with my favorite warming spices, and lightly sweetened with maple syrup (plus a pinch of turbinado sugar on top, if you’d like a little extra sweetness and sparkle). They’re also quick and easy to make with ingredients that I’m betting you probably already have on hand. And thanks to an oatmeal base, they’re also gluten-free and on the healthier end of the muffin spectrum in general.

Basically, a pumpkin muffin recipe that tastes great and you can feel great about enjoying too. That’s my kind of a muffin win-win.

Let’s make some!

Healthy Pumpkin Muffins Ingredients

Healthy Pumpkin Muffins Ingredients:

As I said, the ingredient list for these muffins is super simple. You will need:

  • Pumpkin puree: ‘Tis the season!
  • Old-fashioned oats: Which we will pulse in the blender or food processor until they are finely ground to make our “flour”
  • Pumpkin pie spice: Either homemade or store-bought
  • Almond milk: Or your favorite kind of nut milk or cow’s milk (2% or whole)
  • Maple syrup: Or you could sub in honey, if you prefer
  • Coconut oil: Just a few tablespoons (or feel free to sub in your favorite mild-flavored oil)
  • Eggs, salt, vanilla and baking soda: Because…muffins.
  • Turbinado sugar: Totally optional, but I love the extra hint of sweetness and crunch and sparkle on top

As always, if making this recipe gluten-free, be sure to double check that all of your ingredients are certified gluten-free. (Especially the oats.)

Also, I made my own little parchment baking liners. But feel free to use whatever baking liners you love best, or can just mist the baking pan with some cooking spray.

Healthy Pumpkin Muffins Recipe with Maple Syrup

How To Make Pumpkin Muffins:

To make this pumpkin muffins recipe, simply:

  1. Make your oat “flour”: Add your oats to a blender or food processor and pulse until they reach a flour-like consistency.
  2. Combine your dry ingredients: Add the pumpkin pie spice, salt and baking soda, and pulse until evenly combined.
  3. Whisk together your wet ingredients: In a separate mixing bowl, whisk together the pumpkin, eggs, maple syrup, almond milk and vanilla until evenly combined.
  4. Combine the two. Fold the dry ingredients in with the wet, and use a spatula to stir together until just combined. (Try not to over-stir.)
  5. Fill your muffin cups. Portion the batter evenly between 12 muffin cups. (I always like to do this with a large cookie scoop. You’ll need a heaping scoop of batter for this specific recipe — about 1/3 cup per muffin.)  Then sprinkle with a pinch of turbinado sugar, if you’d like.
  6. Bake. Until a toothpick inserted in the center of a muffin comes out clean, about 15 minutes.
  7. Enjoy! I love these muffins best fresh outta the oven. But once they have cooled to room temperature, feel free to store them in a sealed container for up to 3 days, or freeze (wrapped tightly in plastic wrap) for up to 3 months.

Healthy Pumpkin Muffins with Parchment Liners

Optional Add-Ins:

Feel free to also add in:

  • Chocolate chips: Because…chocolate.
  • Nuts or seeds: Such as pepitas, pecans, sunflower seeds, walnuts, etc. You can either sprinkle them on top of the muffins, or fold them into the batter.
  • Dried fruit: Dried cranberries, raisins, apricots…whatever you love.
  • A maple glaze: Whisk together powdered sugar and maple syrup until they form a glaze-like consistency, and drizzle over your muffins for extra sweetness

The BEST Healthy Pumpkin Muffins

Enjoy, everyone! ♡

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Healthy Pumpkin Muffins Recipe (Gluten-Free)

Healthy Pumpkin Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 116 reviews
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 12 servings 1x


These healthy pumpkin muffins are naturally gluten-free, sweetened with maple syrup, quick and easy to make, and so perfecty pumpkin-y.


  • 3 cups old-fashioned oats*
  • 1 tablespoon pumpkin pie spice, homemade or store-bought
  • 1 1/2 teaspoons baking soda
  • 3/4 teaspoon fine sea salt
  • 2 eggs
  • 1 cup unsweetened almond milk, plain or vanilla
  • 1 cup pumpkin puree
  • 1/2 cup maple syrup
  • 3 tablespoons melted coconut oil (or any mild-flavored oil)
  • 1 teaspoon vanilla extract
  • optional: turbinado sugar for sprinkling


  1. Preheat oven to 375°F. Line a 12-cup muffin pan with parchment or cupcake liners, or lightly grease with cooking spray.  Set aside.
  2. Puree oats in a blender or food processor until they reach a flour-like consistency.  Add in the pumpkin pie spice, baking soda and sea salt, and pulse until the mixture is evenly combined.  Set aside.
  3. In a separate large mixing bowl, whisk together the eggs, milk, pumpkin puree, maple syrup, coconut oil and vanilla extract until evenly combined.  Fold the dry ingredients in with the wet ingredient mixture, and stir until the mixture is just combined.  (Try to avoid over-mixing.)
  4. Portion the ingredients into prepared baking cups.  Then sprinkle a pinch of turbinado sugar on top of each muffin, if you would like.
  5. Bake for 15-18 minutes, or until a toothpick inserted in the center of the muffins comes out clean.  Remove from the oven and place the pan on a cooling rack for 5 minutes.
  6. Serve warm.  Or let the muffins cool to room temperature, then store in a sealed container for up to 3 days, or freeze for up to 3 months.


*Or feel free to substitute in 240 grams (8.4 ounces) oat flour.  And as always, be sure to use certified gluten-free ingredients if making this recipe gluten-free.

Recipe adapted from Cooking Light.

Easy Healthy Pumpkin Muffins | Gimme Some Oven

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209 comments on “Healthy Pumpkin Muffins”

  1. OMG so good! Love anything pumpkin and trying to think of different ways to get my oats in daily. This recipe was the perfect way to satisfy my sweet tooth as well as stay on track with healthy eating. Can’t wait to make more of your recipes. I substituted turbinado sugar with organic coconut sugar. Its what I had on hand. Probably didn’t even need the sugar. Thanks!

  2. Why family loves this recipe:-) Absolutely love it. The muffins come out very soft. I had my doubts once I mixed the wet and dry ingredients because the mixture was too wet, but they bake into perfection in 22 minutes. Thank you for this wonderful recipe.

  3. I was a little skeptical because of some of the mixed reviews, but these muffins turned out AWESOME for us! I did up the pumpkin puree (1.5 cups) and doubled the pumpkin spice; added raisins to half batch for the kiddos breakfast version and the other half with chocolate chips for a sweeter treat; sprinkled a small amount of coconut sugar on top of both batches. They turned out perfectly moist, fluffy and delicious. Definitely a keeper for our muffin recipe rotation, thank you!!

  4. Muffins are healthy and delicious. I used 1/4 cup per muffin and baked for 21 minutes.

  5. What’s the nutrition on these muffins?

  6. These sound amazing! I love pumpkin!
    How many calories are these muffins?


  7. This looks delicious! What is the baking time for a 9×5 loaf instead of muffins?

  8. I made this using honey instead of maple syrup and made a 9×5 loaf @ 350 degrees for 45 min. It was great!

  9. These are GREAT.

    Since it’s September 1st, I HAD to make something pumpkin.

    I like making these, freezing them, and having them for breakfast.
    I just microwave for 1 minute and add some yogurt and almond butter.

    It is what dreams are made of.

  10. The muffins turned out great. Delicious. I also was worried that the mixture was too wet but they came out perfect. Good recipe

  11. These are delicious 😋 I made these with flax eggs and swerve br sugar

  12. These look delish! What is the nutrition value for these babies? I would love to know the nutrition as is, but would do as the last post said, use flax eggs.

  13. Do these freeze well? I’d like to make them ahead for a birthday party.

  14. I love these muffins and so does my husband! Do you know the nutrition values?

  15. So delicious and moist! I used oat milk and olive oil as subs.

  16. Do you have the nutritional info on this recipe

  17. I see several times a question about nutritional values, no replies.says its Healthy.

  18. Are you sure there’s not a typo in your recipe? I have to be a little careful with sodium, so that 1.5 teaspoons of baking SODA really threw me off. Almost every muffin recipe I cross-checked uses 1 to 1.5 teaspoons of baking POWDER, and possibly a little soda. I went ahead and used baking powder, and they came out fine.

  19. I REALLY like these muffins! I haven’t always had luck with oat flour muffins, but these have a great texture and flavor. Added ½ c of chocolate chips just because :) Thanks for the great recipe–good use of the last of my fall pumpkin puree!

  20. Very yummy! I followed per recipe, except for the oil, I added 1 tbsp oil and 2 tbsp applesauce. Love they are so healthy with no flour. Thank you!

  21. Hello,
    Are you using 3 cups of oats blended, OR 3 cups of oat flour? When I blend 3 cups of oats it turns out to be 2 cups of flour and I’m not sure what quantity of dry ingredients you were wanting. I see in your notes you say 3 cups of oats should turn out to be about 8.4 oz of oat flour. Since I have almost 2x as much flour, I’m trying to figure out if I should add in more liquid and how to adjust the recipe. What do you think?

    • 3 cups blended is correct. Don’t worry about the final measurement. I think the 8.4 is by weight not volume. My blended oats were exactly 2 cups. No other changes necessary. Make sure your baking soda is fresh too.

      These are my favorite!🧡

  22. I think the next time I make this I will double the salt. They’re tasting very bland the way oats can taste, but when I sprinkle salt on this muffin I’m eating it’s a lot better. I’m gonna make a salted maple butter to go with these.

  23. These are so yummy! Any tips on how you prevent the coconut oil from re-solidifying when you add it to the wet mixture?

  24. YUM – These were delicious. I love anything pumpkin. Thank you so much for this healthy muffin recipe…..

  25. If I want to substitute honey for maple syrup, is it the same amount ?

  26. Not for us. Because they are healthy I will be giving it to my children,but definitely won’t be making them a second time. Something is missing in them(flavour vise)

  27. I am always hesitant about “healthy” baking recipes but I was pleasantly surprised by these muffin. I made a few substitutions and tweaks but the recipe was a great base. Will be making again. Thanks

  28. These are very bland. My 4 year old said “these taste like nothing.” I won’t be making again, but would suggest more salt to anyone trying out the recipe.

  29. These are so good, I wouldn’t change a thing (although I did use 1% milk bc that’s all we had on hand). Love the consistency and the flavor is just right.

  30. I have read this recipe 100 times trying to figure out what I did wrong!! I had to throw them out – They are so gooey inside (even after going over baking time to 21 min- and have zero flavor. i did the 240g of oat flour and measured the coconut oil when it was solidified THEN melted it. Hmmm so bummed

  31. Sorry to report that we did not love this recipe. The changes I made were honey in place of the maple syrup and butter in place of the oil. They were too chewey.

    • Make sure you use fresh baking soda. Also, it’s one cup of pumpkin not one can! Double check that. It actually makes 16 muffins and baked at 375 for 15 or 16 minutes – maybe bake a little longer. Check with a toothpick in the center, and don’t take them out until the tooth pit comes out clean. That’s the key! I think they were perfect! I’ve made them a number of times

  32. Still my all-time favorite!🧡🧡🧡🧡

  33. This muffin recipe is he best! You can add your own level of sweetness. Sometimes I add cocoa nibs, mini chocolate chips, nuts, candied ginger bits or raisins. You can sub banana for the pumpkin too😋Thank you for this recipe Monique😊

  34. Oops! I’m sorry that I got your name wrong in my comments Ali!🙄

  35. Wow! These are amazing! However, I did make a couple of changes; I didn’t blend all the oatmeal because I love that texture especially in a muffin! I substituted honey for maple syrup and I added dried cranberries. Last but not least, I didn’t add the turbinado sugar because all of flavors are so good together it doesn’t need it! I doubled the recipe the first time and would triple it next time! Thank you so much for sharing this recipe!

  36. Followed recipe to a T. Worst muffins I ever tasted!
    Will be looking for a different recipe next time.

  37. Delicious!! I added Chia good!!

  38. I am in Colorado and made these last night. They are delish. They turned out a little soft and moist, and didn’t look near as good as the picture. :) Any tips for high altitude? Thanks!