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! ♡

Healthy Pumpkin Muffins Recipe (Gluten-Free)

Healthy Pumpkin Muffins

  • 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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148 comments on “Healthy Pumpkin Muffins”

  1. 4 stars
    I made these exact to recipe, no extras but the sprinkled sugar on top. As someone else stated I found them a bit eggy and plain, they needed to cook longer too (about 22 minutes as mentioned in reviews). If I were to make these again I think I’d add applesauce for flavor, I saw some suggested it as a replacement for egg, I’d only ever used applesauce as a replacement for oil- but would be willing to try something new. I did fill my muffin cups to the top and got a beautiful domed muffin. Great healthy base, but needs more flavor/spice imo.

  2. 5 stars
    I was super skeptical at first, no flour or sugar?! But WOW. These turned out GREAT! I made the recipe exactly as written and then I added some heath bits (cuz, Heath bits..!) to some. Both were wonderful. The batter was very wet but it baked out to a nice dense muffin. Next time I’ll try the maple glaze. Thanks for sharing!

  3. 4 stars
    These were great! Butternut Squash is easier for me to handle than pumpkin. I’ll make these again and again. But the reason I gave 4 stars is because even though they are cooked all the way through, they seem chewy and almost sticky. Can someone tell me what I might be doing wrong? Or is the reason just because it’s oats? Otherwise, these are my new go-to muffins!

  4. 4 stars
    This as great recipe! I added 3/4 cup of milk instead of the 1 cup called for. I used regular milk and 1/2 cup of honey instead of syrup and 1/4 cup of sugar. Added walnuts! Baking at 375 is perfect to develop nice color. This is a super healthy recipe for muffins! Very tasty and No white flour and moderate sweetness. Thank you.

  5. 5 stars
    BEST G-Free Healthy Pumpkin muffins Ever!!

    Seriously – thank you for this easy deelish recipe. My husband & I are also an oil-free home due to heart issues, so I omitted the oil and instead doubled the pumpkin puree. Also sub Pumpkin Almond Milk for Almond milk. They turned out perfect: moist & fluffy w/golden crust and really deelish. Great canvas for adding nuts/fruits. Cheers!!

  6. This recipe totally surprised me! Much lighter than I expected, just a hit of sweetness. My grandson ate one, an really liked it. Thanks

  7. 5 stars
    Incredible texture and flavor. Perfectly sweet! My boyfriend kept eating the batter, which was also good. I’m not even gluten free but I would make oat flour muffins over wheat muffins any day just because they are so good. 🎶

  8. These were awesome! Could regular milk be substituted for the almond milk? My boyfriend is allergic to all nuts

  9. Liked these very much. Plenty sweet. I added 1 T. Chia seeds and I cup fresh cranberries frozen.. Cooked at 350 for 25 minutes. Will make again.

  10. These were Great, This as a great recipe! Seriously – thank you for this easy delish recipe. Thank You for sharing this with us. this is a great blog. I appreciate You.

  11. Best pumpkin muffins! Great flavor!

  12. Delish!! I substituted 1/3 cup monk fruit instead of the maple syrup.

  13. These are delicious! My kids won’t eat many veggies so I load these up with zucchini and a little cauliflower and you can’t even taste it.

  14. Wonderful ………make these muffins often!

  15. How many calories per muffin?

  16. I’m impressed! This is a fantastic recipe that I didn’t think would be that good being there is no wheat flour or sugar. I substituted pumpkin purée for the oil. I also used 2 duck eggs that I find make baked goods recipes come out lighter and because that’s what I had on hand. This recipe is getting bookmarked. I will make it again!

  17. Made this for Christmas and they seemed a bit bland – I would add more salt next time and probably also pecans. So much for healthy ;)

  18. Delicious! I love to sprinkle chocolate chips on half of them. I typically cook these about 20-24 minutes.

  19. Made these today, so good! I doubled the recipe, substituting flour for oats in the double. 3 cups of oats in the blender = 2 1/4 cups blended, plus 2 1/4 cups flour in the double recipe (running low on baking supplies).
    Love the maple glaze too!

  20. Just wanted to say that these are AMAZING!!! It was a nice break from the box mixed muffins and were so delicious during our extra time at home!

  21. Turned out really tasty!!

  22. These did not set up for me. I like to make larger muffins, so I cooked for at least 33-35 minutes and they were still raw inside. I feel they were lacking in flavor as well. I will try again.

  23. Super delicious . One of my favorite make. I add chocolate chips in the mix and once they’re done cover the top in mix of coconut sugar and cinnamon. Usually I only like the recipes that have banana and nuts . But wow !

  24. Made these using Bob’s Red Mill Egg Replacer since my son has an egg allergy. They were awesome!

  25. Just made this according to the recipe and it came out perfect! No substitutes. Yummy!!!!!!
    Hmmmm…Thinking about using squash puree next time.

  26. Gave these a try and thought they were pretty tasty as is. I added vegan mini chocolate chips and the turbinado sugar and found they were just sweet enough. The texture is moist and almost spongy. They were done after about 15 minutes but I left them in for another 3 to see if they would darken up a bit. They didn’t. They looked like the picture, except that the perfectly domed tops deflated after they cooled. They stuck a bit to my paper muffin cups but now that they’ve cooled a bit, they come out with no problem. The tops are a bit sticky so I’d recommend refrigerating them and consuming them right away. Seems like they might mold otherwise.

  27. Made this recipe exactly as suggested- found the muffins to be a bit plain. Most likely will not be using again.

  28. This is my second week in a row making these. This week I added extra spice and some cardamom. I love the texture!

  29. These are actually the best gluten free muffins i have ever had!! Thankyou! These will be a weekly thing in my house!

  30. This was a fail for me. I know what went wrong so I will try and warn others to not make my mistake. My oats did not grind “flour like” it was not a powder and because of that the batter was wet like others described. So, to have your muffins turn out as beautifully as the picture, make sure your oats resemble flour before you combine ingredients!! The muffins did set and my kids are eating them with no complaints!!! I’ll try again :)

  31. I used a large sweet potato instead of pumpkin. They turned out great!. 2nd time I made them I sprinkled pumpkin seeds over the top for extra crunch. Love this recipe. Thank you!

  32. They are not very Tasty. I had high expectations for this recipe. But it just didn’t deliver. And I’m not sure what I could do to make it taste better.

  33. These were the absolute best!!! They are delicious, but taste so natural and healthy at the same time. I will make a double batch the next time. I followed the recipe, but needed to bake about 5 extra minutes. Thank you. We loved them!