Healthy Pumpkin Muffins
Easy, healthy pumpkin muffins made with whole grains, natural sweetener (maple syrup) and real pumpkin! These muffins are fluffy and delicious.
Updated by Kathryne Taylor on August 30, 2024
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We caught our first cool fall breeze this week. Do you know what that means? It’s pumpkin muffin time.
I snapped some new photos of my favorite pumpkin muffin recipe as I satisfied my pumpkin craving. These pumpkin muffins are perfect for chilly fall mornings and afternoon snacks.
They’re healthier than most, since they’re made with whole wheat flour and oats, sweetened with real maple syrup or honey, and call for coconut oil or olive oil instead of butter. Believe it or not, this healthy pumpkin muffin recipe yields light and fluffy muffins.
These pumpkin muffins wouldn’t be complete without plenty of warming spices, including cinnamon, ginger and nutmeg. Most “pumpkin spice” flavor comes from the spice, not the pumpkin!
I love these muffins with a spread of almond butter, peanut butter or pecan butter on top. Nut butter adds some extra protein, which means that I’m not hungry before lunchtime. If you’re going pumpkin-crazy this time of year, enjoy your muffin with a homemade pumpkin chai latte.
These pumpkin treats have the magical power to convert “healthy muffin” skeptics into fans. Let’s make some!
The Best Pumpkin Muffins
Five reasons to love this pumpkin muffin recipe:
- These muffins are easy to make with basic ingredients. Only one bowl required!
- They’re made with 100% whole grains, yet they’re fluffy and delicious. No one will know the difference.
- They’re also naturally sweetened with maple syrup or honey, rather than loaded with refined sugar. The maple syrup (or honey) offers a touch of extra flavor, which I love.
- These muffins feature a few of your favorite warming spices so they taste like your favorite pumpkin latte.
- They freeze well for later, too. Just defrost individual muffins in the microwave for 30 to 60 seconds, or until gently warmed through. You don’t want to overdo it.
Healthy Pumpkin Muffin Notes & Tips
Change it up. Add nuts, chocolate chips or chopped fruit cranberries or crystallized ginger. See recipe notes for details.
Simplify the recipe. Substitute 2 teaspoons store-bought pumpkin spice blend for the individual spices (cinnamon, ginger, nutmeg and allspice). Or, if your spice drawer is empty, simply use 1 1/2 teaspoons ground cinnamon and call it good.
Craving a sweet topping? Liz topped these muffins with my maple glaze from my pumpkin scones recipe, which sounds marvelous.
This muffin recipe is special diet-friendly. You can easily adjust this recipe to make it vegan, dairy free, egg free and/or gluten free. See the recipe notes for details.
Watch How to Make Healthy Pumpkin Muffins
Baking Tips for Success
How to Measure Flour
How you measure your flour is important. Why? If you measure incorrectly, you could end up with up to 50 percent extra flour, which will make your muffins dense, dry and flavorless. Use the spoon and swoop method:
- Gently stir your flour to loosen any clumps.
- Spoon your flour into the measuring cup with a big spoon or a flour scoop. Do not scoop up the flour directly into the measuring cup.
- Level off the top of the cup with a knife. Repeat as necessary.
Use Baking Soda, Not Baking Powder
They are not the same thing. Both are leaveners that help your baked goods rise (baking powder contains some baking soda, but that’s a long story). For ideal results, always follow the recipe and measure carefully.
How to Stir Your Batter
This muffin batter is super simple to stir together by hand, and that’s how I recommend making these muffins. Why? Whipping your batter will make the flour’s gluten protein too strong, yielding tough muffins.
I know it can be tempting to use a stand mixer or hand mixer when it’s within reach. Please don’t! Follow the instructions below and you’ll end up with light, fluffy muffins.
More Pumpkin Treats & Fall Muffins
Craving more? You’re going to love these recipes:
- Healthy Pumpkin Bread (like these muffins, but in bread form)
- Pumpkin Pecan Scones with Maple Glaze
- Pumpkin Pancakes
- Perfect Roasted Pumpkin Seeds
- Healthy Banana Muffins
- Healthy Apple Muffins
Please let me know how these pumpkin muffins turn out for you in the comments. I love hearing from you, and hope these pumpkin muffins become your new favorite.
P.s. That beautiful mug in the photos above and below? That’s handmade by my friend Margaret.
Healthy Pumpkin Muffins
Easy, one bowl, healthier pumpkin muffins made with whole wheat grains and naturally sweetened! These pumpkin muffins are as light, fluffy and delicious as their coffee shop counterparts. Recipe yields 12 muffins.
Ingredients
- ⅓ cup melted coconut oil or extra-virgin olive oil*
- ½ cup maple syrup or honey
- 2 eggs, at room temperature
- 1 cup pumpkin purée
- ¼ cup milk of choice (I used almond milk)
- 2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- 1 ¾ cups whole wheat flour**
- ⅓ cup old-fashioned oats, plus more for sprinkling on top
- Optional: 2 teaspoons turbinado (raw) sugar for a sweet crunch
Instructions
- Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and didn’t require any grease).
- In a large bowl, beat the oil and maple syrup or honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
- Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins***, like nuts, chocolate or dried fruit, fold them in now.
- Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
- Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
- These muffins taste even better after they have rested for a couple of hours! They’ll keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).
Notes
Recipe adapted from my healthy pumpkin bread.
*Oil options: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavor but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
**Flour alternatives: White whole wheat flour works great, if you can find it. Whole wheat pastry flour yields extra light and fluffy muffins that are delicate until cooled. All-purpose flour and gluten-free all-purpose flour blends work as well.
**Change it up: You could really go crazy with add-ins here. After stirring in the flour and oats, gently fold in up to ¾ cup chocolate chips, chopped nuts like pecans or walnuts, and/or some chopped dried cranberries or crystallized ginger.
Serving suggestions: These muffins are great on their own, with a pat of butter, or spread with almond butter. They would also be fantastic with homemade pecan butter or coconut butter.
Make it egg free: Readers report that these muffins turn out well with flax eggs!
Make it vegan: Use maple syrup, flax eggs and non-dairy milk.
Make it dairy free: Simply use your non-dairy milk of choice.
Make it gluten free: Bob’s Red Mill gluten-free all-purpose blend works well instead of the whole wheat flour. You could use 2 ½ cups certified gluten-free oat flour instead or follow my recipe for almond flour-based pumpkin muffins.
Make it oat free: Simply omit the oats. No other changes necessary.
Make it lower in fat: I would argue that this bread contains a healthy amount of fat, but you can replace the oil with applesauce if you’re following a low-fat diet. Choosing olive oil instead of coconut oil will reduce the saturated fat content; total fat content will remain the same.
Update September 24, 2019: I removed white whole wheat flour as an option simply because I can’t find it in stores any more. I also upped the amount of spice from 1 ½ teaspoons to 2 teaspoons.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Mmm . . . and just in time for Canadian Thanksgiving this weekend. Perfect!
My thoughts exactly!!
I love everything about that post! Those muffins look amazing. And cheers to drinking coffee cross-legged in your PJ’s. #storyofmylife
Also, I had no idea that Target sells direct-trade coffee! Very cool. That’s super important to me with coffee (having lived in Costa Rica back in the day with coffee pickers and seeing how hard they work), so I will pick some up next time I’m there!
Thanks, Ali! I think you’ll enjoy Target’s coffee. Maybe we can sip some in Austin soon!
Perfect timing! I was just thinking of baking pumpkin bread or muffins but didn’t have a good recipe to try. Looking forward to these.
Hope your muffins turn out great, Jenna! Please let me know!
Sweetened with maple?!? I’m in!
As I sit here reading your post, I’m sipping my Aero Press, fair trade cup of coffee also. By the way, my Mother’s family is from KC, but came to California in the 40’s. These muffins are now on my list for tomorrows baking, you use ingredients that are already in my pantry. We could be twins……
We’re breakfast twins, Cheri! I hope you love the muffins.
I love my aeropress. I just recently dug it out from the depths of my cupboard. It was retired this summer while I was enjoying copious amounts of iced coffees. Those muffins look wonderful. I love the visible oats on the top.
p.s. I can’t wait to hear you speak at ChoppedCon!
Thanks, Jamie! See you soon!
Beautiful photos! I really enjoyed this post, and the muffins look great!
Thank you, Kristie!
Love the Skimm too. And I am jealous of your Cookie-imposed wake up time! If I so much as bat an eyelash or twitch a finger anytime after 4:30 am my cat sees it as an open invitation to go casually stand next to my head or poke at my side in the hopes of an early breakfast for her :/
Ooh and I like the idea of freezing muffins and then defrosting them for breakfast. I end up not making them very often because they go stale after a day or two and I can never eat them all before they are gone!
Oh man! 4:30 is too early for me. Definitely try freezing your muffins for later! It’s so nice to have homemade muffins on hand.
I have some leftover pumpkin from making pumpkin oatmeal cookies this past weekend so this recipe is perfect!
This might be a silly question…but how do you warm up your frozen muffins? I am always nervous about having to throw out leftovers because I can’t finish baked goods in time! Freezing them sounds like the perfect solution so I am curious to hear if you just pop them in microwave or do you heat them up some other way that doesn’t compromise the texture or taste :)
Also, I had no idea that Target had such a great coffee selection! Definitely have to try it out sometime.
Thanks!!
Hey Emily! Good question! I usually just pop them in the microwave very briefly, like 20 seconds or so. You might have to play around with your microwave to get the timing right. The other day, I totally overdid it an my muffin got all tough and gross. It was tragic. :(
Thaw out the muffin the night before in aluminum foil and then pot it in the toaster oven in the morning for ten minutes or so. Taste just like they were just baked. Warming up anything in the microwave destroys all nutrients in your food. I try to avoid the microwave.
That’s a good idea. I wish I still had a toaster oven. I actually avoid using aluminum foil given its potential correlation with Alzheimer’s and other health risks.
Nice!
Harvard School of Medicine thinks otherwise….heating food breaks down nutrients no matter what method you use. According to the article, “Since microwave cooking times are shorter, cooking with a microwave does a better job of preserving nutrients than any other heating method.” Here is the article – http://www.health.harvard.edu/staying-healthy/microwave-cooking-and-nutrition
Good to know.
Microwaving does NOT necessarily destroy nutrients in food. Source: http://www.nytimes.com/2006/10/17/health/17real.html
Granola and yogurt or oatmeal. Every. Morning. Because I’m that not-creative. But I would happily mix it up with these delicious muffins (that thankfully aren’t cupcakes, hiding behind the name “muffin” in an attempt to pass as breakfast food :) ).
Muffins sound and look yummy! Can uou substitute the flour? How about almond flour?
Hi Kate, I’m sorry, I haven’t tried any gluten-free substitutions. I think an all-purpose gluten-free blend would probably work well!
FWIW, I made them with Bob’s Red Mill gluten-free all-purpose flour and gluten-free rolled oats. I also added some chia seeds, finely chopped almonds, and dark chocolate chips. They turned out great, and my celiac twins loved them.
Thanks, Gwyn! Glad you all enjoyed the muffins. Your version sounds fantastic!
Were your GF flour measurements the same? and how much chia?
I’m going to cook them tomorrow night as a test and if they pass, I plan to make them for a weekend campout.
Thanks for sharing!
Yes, I used the same measurements for flour and oats, just gluten-free versions of them, and it worked fine. I’m sure some of the other brands of all-purpose gluten-free flours would work as well; I just happen to have ready access to and like the Bob’s Red Mill. It’s been awhile, but I probably added 2 tablespoons of chia seeds, as that’s what I add to most 12-muffin recipes. Probably 1/3 cup of chopped walnuts and 1/3 cup dark chocolate chips. I’ll probably make this recipe again in a week or so when I get some maple syrup.
Thanks for sharing, Gwyn!
You are my kind of girl with the way you drink your coffee. You totally are making me want an afternoon cup right now. :) Love the looks of these muffins, too!
You guys are too cute! Love this! I recently heard about this AeroPress business and want to get one now. Way to go Target with the Direct Trade program!
Kiley introduced me to the AeroPress! Come over and we can drink some!
Wow that’s a dark cup of roast your drink! Thanks for sharing your pumpkin muffins…my little man just made some at school and who knows what ingredients they used. We will try this one out now that he selected his very large pumpkin! Happy Nesting.
Ha, yeah it is! I hope you two enjoy these muffins!
Perfect! Thank you!
How could I make these vegan? You think a flax-egg would work? I’m not vegan, but I’m going without animal products for a few weeks. Just trying it on :)
If anyone comes up with a vegan solution, I’d love to know too! Flax eggs aren’t always successful in muffins, sadly…
http://www.youtube.com/sparklesandsuch26
Hey Camillia, that’s a good question. I know a reader reported that flax eggs worked well in my banana bread, which is almost the same as my pumpkin bread, which is the recipe that I adapted these muffins from… so I think flax eggs just might work! Please let me know if you give it a try.
I just made these using Ener-G egg replacer – turned out perfect! I usually opt for flax or chia eggs, but keep a box of egg replacer on hand as back up.
Yums McGee! I hope these make an appearance at brunchy brunchy ;D
On a cold green smoothie run at the moment because the weather has suddenly turned hot and I don’t really feel like eating anything after a morning workout.
These muffins though could tempt me out of my breakfast rut I think. I love the idea of a maple sweetened muffin with a little almond butter spread on it – perfect grab and go work breakfast too!
Thanks, Amy! I think these muffins might be just the ticket!
These muffins look delicious — I was just thinking it’s time to bake with pumpkin! I’ve never used coconut oil before. This might be a silly question, but does it taste or smell like coconut? I’m not a fan of coconuts but am willing to try the oil if it’s neutral.
Hey Lauren! Good question. Coconut oil tastes and smells lightly of natural coconut. It doesn’t taste anything like the artificially sweetened coconut flakes I hated as a kid. I honestly couldn’t taste any coconut in the final product. If you’d rather, though, you could use extra-virgin olive oil or neutral vegetable oil in its place.
I made these with the melted coconut oil – they came out perfect – and no – you do not taste the coconut.
Thanks, Randi!
I love your morning routine. It sounds so relaxing and peaceful.
These muffins look amazing – so perfectly fall.
Thanks, Jenna! I’m not a morning person so I really appreciate peace and quiet in the am. Hope you’ll give the muffins a try soon!
Oh goodness, these look absolutely delicious!
The same things happen whet it comes to cocoa beans :)
So a couple of weeks ago I was scouring your recipes because I was SURE that you must have produced the perfect wholegrain, pumpkin muffin… now you have :) Thanks Kate! These will be making my house smell heavenly this weekend!
Well, here they are! Perfect! Hope you love the muffins, Emma. :)
Tonight I’m going to prepare a pumpking soup and now I feel I need to leave a piece of pumpkin for these muffins. Look really delicious!
I love the imagery you’ve created in the description of your mornings with Cookie. In the hustle of daily life, I feel like I can take a moment to breathe and relax when I read your posts. The Aeropress sounds interesting, but I’m more of a “pot of coffee” rather than a “cup o’ Joe” kinda gal. I can definitely get behind direct trade coffee, though. Who woulda thunk it, Target!
PS – muffins look amazing!
Thanks, Lisa! I’m so glad to hear that. I can only tolerate one cup a day (otherwise my brain feels like it’s on the fritz!), but I hear you!
Exact same story for me with the Aeropress! Coworker introduced me to it and my poor French press sits abandoned on the shelf to this day. Love that thing.
Thank you for this!! I made them last night and fell in love. They’re so easy and tasty. Can’t wait to make more. You’re the best.
Thank you, Jen! :)
Hey, civilized adulthood is for suckers. Especially if you get these muffins whether you act like an adult or not! :)
Love the fall pumpkin recipes!! Perfect time of year!!
These muffins look incredible! and I am going to have to get one of those coffee makers, it looks so simple to use which is just what I need first thing!
Thanks, Jenny! The AeroPress is really simple, and easy to clean, and portable! I love mine.
I made this recipe last night and used some fresh puréed pumpkin. I replaced half of the wheat flour with almond flour and loved the result! I also added a handful of sunflower seeds to the batter for a bit of crunch and extra energy. Had one of the muffins this morning toasted and spread with peanut butter, and I am HOOKED.
Thanks, Allison! Your fresh pumpkin almond flour muffins sound marvelous! Glad you’re enjoying the recipe.
Now this is the way to wake up! Give me muffins and coffee anyday and I’m a happy girl. Add pumpkin into the mix and I’m ECSTATIC.
I made these muffins last night and they are really great. At my husband’s request I topped a few with the maple glaze from your pumpkin scones recipe and it was a nice touch if you have a sweets fiend to please.
Even my picky mother in law, who would never have tried the recipe herself as it looks too healthy, has requested that I make them again.
I wish my cat would let me sleep in and then enjoy coffee in peace. He thinks that if he gets me up he can sucker me into a taste of my half and half (I just don’t do coffee without it). That only works when my mother visits, but he is ever the optimist and shouts at me every morning through most of my first cup.
Oh boy, great idea to top them with maple glaze! I’ll have to try that. I’m glad you all enjoyed them. I just topped off my chai tea with coconut cream and caught Cookie eyeing it. Those spoiled house pets! Gotta love them. :)
Made these muffins last night and they are moist and scrumptious. Between my husband, kid and myself, there is no need to freeze. Gone way too fast. Thanks!
That’s great to hear! Thanks, Lilou!
I made these muffins yesterday–soo delicious and moist! I used melted coconut oil and could not detect any coconut flavor in the muffins. My husband is a fan of this recipe as well. Will make again and again! Thank you, Kate!
Hooray! Glad to hear that, Melanie.
A few months ago I developed a weird intolerance to oats (lame… I know!). Do you think I could just omit the oats or replace them with something else? I have a huge jarrahdale pumpkin that is begging to be made into a muffin!
Hey Amanda! That’s a bummer! You can totally just skip the oats here, I’m sure of it. Feel free to mix in nuts or cranberries or chocolate chips if you want to jazz them up!
Oooh I want to make these this weekend so bad!! The eggs should replace well with flax eggs to make them vegan right? …Does anyone know?
I haven’t heard that flax eggs work in this recipe, but I think they just might! Please let me know if you try!
Maybe try using aquafaba as a substitute?
https://food52.com/blog/13271-a-magical-new-egg-replacement-that-s-already-in-your-pantry
Good Morning. Just woke up to an amazing Colorado morning with mist in the valley,golden aspens and a dose of new snow on the mountains!! Perfect day to try Kate and Cookie’s pumpkin muffins. Love them-they are delicious. Thank you so much for the wonderful and easy recipe. I love your blog. Cookie always puts a smile on my face. Keep her pictures coming.
Hi Shelley! Sounds like a glorious morning. I’m glad my muffins could contribute! Thank you for your encouraging words! Cookie says hi. :)
I have the same coffee press and it does make a great cup of coffee. A perfect match for those yummy muffins. I love that you used maple syrup to sweeten the muffins.
Pinned!!! Making these this weekend for some friends visiting the farm. Thanks for the no fuss recipe. I have all the ingredients right in my pantry. WIN!
Thanks, Andrea! Hope the muffins turned out well!
Just came across your blog and love it already! Your dog is so cute and this recipe looks yummy!
x
Mariam
Thank you, Mariam! Welcome to my blog! :)
Super yum!
Made these last evening for dessert. Everyone loved.
Now eating the muffins for breakfast.
Will definitely make again.
Awesome! Thank you, Kathy!
I halved the recipe, used oat flour instead of WW, and made 12 delicious mini-muffins! :) Great recipe.
That’s great! Thanks, Meghan!
They were wonderful! Not a chance that they would make it to the freezer though….. Thank you for a fab recipe
Thanks! Glad you enjoyed the muffins!
Nutritional values please?
I’m sorry, I don’t provide nutrition details. They vary widely depending on serving size, actual ingredients used, etc. I would hate to provide inaccurate information to my readers.
You can look up the recipe on myfitnesspal.com if you’d like to see their estimates. If you do, please feel free to share your results in the comments section for the recipe!
Hi! Nice post! I’m willing to try your pumpkin muffin recipe but I am not yet familiar with American measures like cups. How much is 1 cup in grams/or ml if liquids? I have always been confused by this and never the recipes turn out as they should because of my inability to convert right.. Cheers!
Hi Jana! I measured out pumpkin yesterday and learned that it is 245 grams per cup.
Thanks!
Do you think I could make this in a loaf pan and adjust the bake time? What would you recommend? Looks delish!
Yes, definitely, as these muffins are based off my original pumpkin bread recipe (https://capital-fly.pro/2011/whole-wheat-pumpkin-bread/%3C/a%3E%29. At 325 degrees, the bread should be done around 60 to 65 minutes. Let the bread cool in the pan for 5 minutes, then transfer the loaf to a cooling rack and let it cool for 30 minutes before slicing.
Girl! I made these and they were divine!!! We have thousands of pounds of sugar pumpkins in our barn and I roasted some up for these puppies. Simple, tasty, healthy and farm fresh to boot. Thanks for the lovely recipe.
Hooray!!! So happy to hear it, Andrea. I bet those farm-fresh muffins were stellar. Thanks for letting me know.
Found you though a Google search seeking healthy pumpkin muffins to finish up the other half of my sugar pie pumpkin. Yum! I dropped the oil by a smidge to convince myself they really are healthy and I mixed maple syrup and local honey. Delicious!
OH! and added mini chocolate chips!
Awesome! Thanks, Sarah!
Hi Kate!
I have a couple of questions regarding this recipe:
Would you mind telling me the weight of the 1 3/4 cups of whole wheat pastry -or regular- flour in oz./gr.?
Can I use Whole Spelt Flour instead of Whole Wheat pastry -or regular- flour?
I just want to make this muffins and your banana bread and I want them to be really perfect.
Thanks for sharing.
Hi Heidi! I’m so sorry for my delay. I just estimated the grams based on Bob’s Red Mill’s website. 1/4 cup is 30 grams, so 1 3/4 cups would be 210 grams. Whole spelt flour might work but I can’t say for sure. Regular whole wheat flour would be a safer bet.