With just a handful of nutritious ingredients, these Healthy Pumpkin Muffins are a treat that we love to make and enjoy each fall for breakfast, snack time, or as a simple side dish for dinner. And it’s easy to make them gluten-free, dairy-free, and nut-free as needed!
Healthy Pumpkin Muffins
This easy muffin recipe is loaded with nutrients and has less flour than many recipes. The batter simple stirs together in a bowl or blender and the muffins bake up in 14 minutes. We make a few batches of these muffins each fall when pumpkin fever is running high—and if I’m lucky, I get to stash some into the freezer for future days!
TIP: We love to eat these plain, topped with a drizzle of honey, or even topped with a smear of cream cheese to transform them into pumpkin cupcakes!
Easy Pumpkin Muffins
I love this recipe even more because you simply stir the ingredients together in a bowl—no fancy tools or a pile of bowls needed! It’s super easy and would be a great one to make with the kids if you like to have them in the kitchen with you.
TIP: Let the almond butter sit at room temperature for at least 30 minutes to ensure it’s not too hard when it’s time to stir.
Ingredients in these Healthy Pumpkin Muffins
This recipe uses:
- whole-wheat or gluten-free flour (either works!)
- almond butter (or Sunbutter)
- pumpkin puree
- vanilla extract
- neutral oil
- maple syrup
- pumpkin pie spice
- baking powder and soda
TIP: These muffins are naturally dairy-free, can be made gluten-free, and contain only 2 grams of sugar per mini muffin.
How to Make Healthy Pumpkin Muffins Step-by-Step
Here’s a look at how to make these simple Pumpkin Muffins.
- Preheat oven and grease a mini muffin tin with nonstick spray.
- Gather all ingredients.
- Add all ingredients to a blender and blend well. OR add to a medium bowl and stir well to thoroughly combine.
- Spoon the batter into muffin tins. Bake!
TIP: The muffins are done when they are set on top, have little cracks, and a cake tester inserted into the center comes out cleanly.
Protein Muffins with Pumpkin
The nut butter and eggs in these muffins lends each one almost 3 grams of protein, which is pretty good for a little muffin! Each muffin also has a range of balanced nutrition which makes them a nice snack or meal component. They are very moist and not too dense, which makes them a nice texture for toddlers who may struggle with the texture of bread.
TIP: Cut them into small cubes for younger toddlers as needed.
What’s the best way to store these muffins?
You can store these Healthy Pumpkin Muffins in an airtight container or storage bag in the fridge for up to 3 days or in the freezer for up to 3 months. Thaw at room temperature or in the fridge. We like to let these cool fully and eat them at room temperature or chilled.
TIP: If freezing in a freezer bag, lay flat so the muffins are in one layer so they’re easy to remove from the bag one at a time—or thaw evenly if thawing the whole bag at once.
Can I make these Pumpkin Muffins nut-free?
You can use Sunbutter instead of the almond butter called for in the recipe, but know that there seems to be about a 50/50 chance that the finished muffins will turn green. If you do use Sunbutter, I would recommend omitting the baking soda to reduce the likelihood of this happening. (They’d still be safe to eat, they’re just a funny looking color!)
Tips for Making the Best Healthy Pumpkin Muffins
- To make these nut-free, use Sunbutter and omit the baking soda.
- Serve chilled or at room temperature.
- You can use pureed butternut squash instead of pumpkin.
- Add 1/4 cup raisins or chocolate chips to the batter for an extra treat.
- Eat these plain, topped with a drizzle of honey, or apple butter.
- You can top each muffin with cream cheese frosting for a healthy Pumpkin Cupcake.
- Use canned pumpkin puree, not pie filling.
I’d love to hear what you think of the recipe if you try it, so please comment below with your thoughts!Print
Use a gluten-free flour blend or whole wheat depending on what works best for your family. Adapted from Against All Grain.
- Preheat oven to 350 degrees F and grease a mini muffin tin with nonstick spray.
- Add all ingredients to a medium bowl and stir for 30-60 seconds to thoroughly combine. Or use a blender and blend well.
- Spoon the batter into muffin tins. It should be about 1 1/2 tablespoons of batter in each one.
- Bake 14 minutes, or until a toothpick comes out clean. Allow to cool in muffin pan. Remove and serve.
- Store in an airtight container in the fridge for up to 3 days. Serve warm or chilled.
You can use pureed butternut squash instead of pumpkin.
Add 1/4 cup raisins or chocolate chips to the batter for an extra treat.
Serve chilled or at room temperature.
Eat these plain, topped with a drizzle of honey, or apple butter.
You can top each muffin with cream cheese frosting for a healthy Pumpkin Cupcake.
Use canned pumpkin puree, not pie filling.
You can use honey instead of maple syrup if you prefer.