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.
Oh, C&K, before making the Healthy Pumpkin Muffins, I made your Pumpkin Soup recipe with two pumpkins from Angelic Organics Farm in Caledonia IL, where we are CSA members. Absolutely wonderful, what full-bodied rich flavor, I also clicked on 3X for this recipe, and I’m happy I did because this will be our first offering at our family Thanksgiving dinner. After thoroughly enjoying a large bowl with roasted green pumpkin seeds, aka pepitas, I froze the remaining quantity. And if it’s a bit thickish I will add additional full fat coconut milk to provide optimal consistency. I will share with you any/all comments that this delicious soup elicits from family. Thank you very much.
Can you substitute the oil with unsweetened applesauce and if so how much?
Hi, I haven’t tried it so I can’t say for sure. I would suggest to see if others have tried it in the comments.
I made these todayThey were great. Perfect. Followed everything to a T. The only thing I changed was I used canola oil instead of coconut oil. It was to expensive.
Thanks for this recipe that turns out a very tasty and healthy muffin! I added pecans and raisins.
A muffin and a cup of coffee and I’m good to go!
Thank you for sharing how you changed these muffins up! I’m glad you liked them.
Wow- I have to say these were really delicious! I wasn’t expecting them to be so good and so “more-ish” but they are! I used the coconut oil and added a little chopped crystallized ginger, some raisins, chopped toasted walnuts and chia seeds. I highly recommend and will be making them again soon and often. Thank you!
Best pumpkin muffin ever!
1) I split the maple syrup/honey so both were used.
2) Used cows milk as that is what I had in the fridge
3) Used 1/4 cup oat bran and reduced the flour by 1/4 cup (RED FIFE – milder flavor over whole wheat
4) Used grapeseed oil and about 3/4 cup toasted pecans cut up very small.
Muffins were very light but “meaty” and not heavy like a lot of recipes produce. Thanks for posting the recipe Kate!
Hi….I just love all your recipes! I have not made these yet, but can I eliminate the salt? My husband can’t have any salt. Thank you!
Hi Sherry, sure you can omit. I hope they are a hit!
Made a double batch and will be making them again. I think some of my spices where old so on the second batch before popping them in the oven I added more spices, walnuts, and fresh ground cardamom. Soooo good with the cardamom!!! Definitely a great base recipe to play with modifications on.
That’s great, Nikki!
Making these tmo as it’s going to be a cold rainy day in Mn.Every single one of your recipes I have made are 5 star and I’m sure this one will follow!!! Thanks again!!!!
Really interesting. Those must be the “official weights.” I’ve made the Maple-Sweetened Banana Muffins a million times and use 251 g of whole wheat flour and 56 g of oats (but none on top because my kids would be offended by the sight).
Thank you for all your amazing recipies, they are so easy to follow and always turn out great! My partner calls the muffins and banana bread I make following your recipes “THE BEST muffins/banana bread EVER!” :)
And we both really appreciate that you use whole ingredients without too much sugar.
The ease of procedure and unfailable results encouraged me to try out new variations by swapping a few ingredients. I thought I’d share a version I made this Sunday based on your pumpkin muffins, which turned out really delicious! We’re having them for breakfast or desert every day now :)
CHOCOLATE BEETROOT RASPBERRY MUFFINS
⅓ unrefined sunflower oil (didn’t have coconut oil, but I think all of the versions listed above would work)
½ scant cup agave syrup (run out of honey too, but I think honey or maple syrup would work)
2 eggs, at room temperature
1 cup beetroot puree (I just pureed preecooked, unsalted beetroots; you can of course also cook beetroots yourself and puree them)
a little less than ¼ cup red porto wine (Tawny) + a little brown rum (I really like booze in my bakes :))
1 generous tablespoon greek yogourt
1 heaped teaspoon cinamon
3 teaspoons baking powder (didn’t have baking soda, if using the latter, follow the above recipe with 1 teaspoon)
a generous ½ teaspoon of pure grinded vanilla
½ teaspoon salt
1 ¾ cups whole wheat spelt flour
⅓ cup shredded cocconut
3 tablespoons unsweetened cocoa powder
MIX INS: dark chocolate chips and frozen raspberries
2 teaspoons sugar + some cinnamon on top
The procedure is the same as for the pumpkin muffins. I would be curious to think whether people liked them if they try them out.
(I hope it’s ok me sharing this here, I’m not a food blogger or anything like that, I just wanted to share it with you since it’s the first time I dared trying out something like that, and it’s really thanks to how you nailed your muffin recipes that this turned out so good :))
I can’t wait to try some other recipies from your blog – my next baking adventure will be with the cofee blondies, or the pumpkin scones. So much goodness here! :)
I’m glad it inspired you! Thank you for sharing.
My insanely picky eaters gobbled these right down, much to my surprise (and delight!). Made these with white whole wheat flour and went heavy on the 2t pumpkin spice. Loved them! Thanks for a delicious, healthy recipe!
I’m glad that so many people are enjoying these muffins. Unfortunately, we did not. It’s true that they improve after sitting a few hours, so I don’t advise eating them straight out of the oven. Regardless, they were bland and flavor-less —- topping them with a little maple-butter improved them slightly and I’m going to try cream cheese too. Otherwise we’re going to have to compost them because my kids agreed that they were terrible. It’s disappointing because it was a lot of effort to make the pumpkin purée from scratch, and I could have used it to make more of the pumpkin cookies that everyone is gobbling up.
They are certainly healthier than most muffins, so if you’re looking for a healthy choice rather than a treat, these might be for you.
I’m sorry you didn’t love the result.
I made these yesterday with my daughters and we all love them! It was a great project for 3 and 5 year olds to help with. We made them as written with syrup and coconut oil. They have such a nice texture and are just sweet enough.
Pleased with how light and fluffy they are. But I have to admit I’m wishing they were a little sweeter, as well as more pumpkin flavor. I used honey so maybe maple syrup would be better. They are tasty with a little whipped cream cheese as well.
I’m sorry you didn’t love them as is. You can increase your amount of pumpkin spice if you like, since most of the pumpkin flavor comes from the seasoning.
I tried to make these Gluten free and almost completely vegan and they were a bit heavy. I used a GF flour mix and 1 cup GF oat flour. I feel like they needed baking powder for some loft and will try adding that next time. I also used 3/4 vegan eggs and one regular egg because I was scared they would be rocks without at leas one real egg! They tasted great though! But yes, they need more rise. I wonder if a tsp of lemon juice would make the baking soda have more rise? Like buttermilke does?
I’m sorry it didn’t work out! I would need to try it to be sure, sorry. If you try it again, let me know.
These are delicious, especially with the addition of chocolate chips! My 4 and 6-year-old kids like them too.
Thank you for the recipe! I tried it with honey and wish I had maple syrup, because it just wasn’t sweet enough for me. :) Husband made me add m&ms to half of them, and he loved them!
Moist and delicious! The maple syrup sweetened it perfectly.
I have to make these vegan for my daughter. What can be substituted for the eggs?
Others have reported flax eggs work well! Let me know how it turns out for you, Carole.
I made these tonight with the suggested maple syrup glaze from the scones! They were delish!! I substituted 1/4 cup of coconut flour for 1 cup of the flour to make them a bit easier on my stomach and they were wonderful!!! I will definitely be making these again! Also the whisking of the melted coconut oil and (I warmed the syrup a tad) maple syrup seemed to whisk together so well!! I added homemade vanilla that I made last year along with those beautifully warm spices and OMG! A family hit
Wonderful, Jen! I’m glad your family loved them.
Kate – Post-Halloween these muffins were a great treat to make – and eat! Oven was preheated from roasting seeds of the pumpkins we carved. And you inspired me to hunt up a can of pumpkin purée left over from last year’s holiday baking and put it to good use. One-bowl prep was simple and convenient. Individual spices were right on the kitchen shelf. Chopped up some bar chocolate when I realized we were chip-less. Only suggestion (my wife agrees with comments to ramp up the flavor) is to use more of the pumpkin spice mix – next time. Guess I’ll have to break down and join Instagram to share a pic with you of the finished gems in their muffin pan. – Tony
These turned out great! I used sunflower oil, maple syrup (substitute for honey) and added in 1/2 cup raisins. Besides the eggs, I also had the pumpkin puree, maple syrup and milk at room temperature. Also I used two bowls: I mixed all the dry together and all the wet together. Then I added the dry to the wet as per the recipe and folded in the raisins.
Thank you for sharing, Nancy!
Hello, would it be possible to omit the honey or maple syrup completely. I have a sugar sensitivity right now. I didn’t know if it would mess up the consistency of this recipe?
Hi Kate, you do need the liquid sweetener here to get the best results.
I’ve now made these twice! My kids loved them. Thanks!
I also made these from the large amount of pumpkin puree that I made from a 16-pound pumpkin. Of course, I just used one cup of that puree as is stated in the recipe.
I cook a lot but don’t bake a lot so I always am a little apprehensive about how things will turn out. These were perfect and very good. I added chocolate chips and walnuts. I thought that we had turbinado sugar to sprinkle on the top but it must have been used up or thrown away. It would be a great addition and if I make these again next fall I will add some to the top.
Oh yum. Made these this morning for breakfast, and they are wonderful! I really expected them to be a bit heavy because I used regular WW flour, but they’re perfect (especially since I like my muffins to have a little bit of substance, as opposed to being cupcakes). Husband and MIL loved them too. I will be making these again…..maybe later today! I added 3/4 cup chopped pecans.
These are delicious! Mine turned out more like a pumpkin bread muffin because I used more pumpkin (about 1 1/3 c.). I added a couple additional TBs of milk because the batter was very thick. I subbed a 1/4 c. ground flax and chia seeds for 1/4 c. flour. And I topped them with the maple glaze from the scone recipe – Yum!
So, I try lots of your recipes and have one of your cookbooks – thank you for the always-wonderful recipes!
I just tried this one and I’m watching them, thinking okay, this is one of those healthy recipes where they don’t rise much…or, like, at all…
I was eating one before I realized I forgot the baking soda entirely. But with pecans and chocolate chips, it turned into something akin to delicious, cinnamony cookie dough. And I just ate two, so really, five stars for a tasty recipe regardless of my failing at life. Next time I’ll remember the baking soda!
Made these for hubby. He said was good. So this recipe is a keeper. He said it doesn’t have a lot of pumpkin taste but was very good. I used my own canned pumpkin.
That’s great, Debbie!
Very delicious. Thank you so much!
Amazingly moist and flavourful muffins. My whole family loves them. Thanks for your recipe!
I’m glad they were a hit, Michelle!
My wet ingredients got clumpy because my coconut oil re-solidified! Maybe I didn’t move fast enough. My house is room temperature though and I even made sure to warm the eggs. I re-heated it gently on the stove before adding the flour.
Hi Alicia, I’m sorry to hear that! Was it too warm when it mixed with the other ingredients or the others still cool?
Followed the recipe to the T and these were perfect. We live in the Philippines. Pumpkins here are green and called calabasa. We always have some on hand for soups, stews and chili, so we love the flavor. The kid’s vote: Do it again soon dad!
That’s great, Scott! Thank you for sharing.
I used sugar substitute 2nd time I made recipe. It was still delicious
Hi Kate
Simply love your recipes. I would like to substitute with Einkorn flour in this pumpkin muffin recipe. Any suggestions on quantity would be appreciated. Also, do I have to adjust the liquids?
Thanks
I haven’t tried it so I can’t say for sure.
I’ve just a question. Would/could I use what bread flour.
Thank you
How many calories per muffin using your recipe without variations
Hi Connie, the calories are as listed as the ingredients are listed. I don’t provide customized ones. I would suggest using an online calculator to tailor to your specific inputs.
Great recipe! Perfect for the fall in Toronto❤ I added granola & pecans to the top. Yummy.
What time and temp would you recommend for a 6 muffin pan instead of 12?
Hi Bailey, I haven’t tried it so I can’t say for sure.
Kate, loved this recipe! Thank you. As the muffins sit out the flavor comes thru more. Tempting to eat warm, but Wait for the flavor! I made as you specified with a few slight nuances – sifted the wheat flour, used a high end bourbon syrup, still added the vanilla, heaping teaspoon of the baking soda, skipped adding the oats which probably keeps them moister, used coconut oil and added a pecan half to the top with a sprinkling of coconut sugar. When they came out of the oven I sprinkled a little more coconut sugar and shaved some chocolate on top. I will
Post a photo on Instagram. Mmmmm!
Can i use oat flour ?
Sure! Use my How to Make Oat Flour.
So easy and delicious! Family of all ages love them. Can’t make them often enough. Thank you!
I’m glad you love them, Joanne!
We are currently on a long (long) car trip for the Thanksgiving holiday. These muffins have been ideal alternatives to icky road food; we have enjoyed them for mid-afternoon pick-me-ups and a filling healthy breakfast this morning on dreaded day two. They are not too sweet and travel really well in a zip lock bag thrown in the cooler. Thank you very much for the perfect – and perfectly versatile – recipe. Let’s hope the rest of the trip goes as well!
Hi, can I use almond flower instead? Would the measurements be the same?
Hi, Almond flour isn’t a great 1:1 substitute. I would suggest Oat flour.
The muffins look delish. I would like to make mini muffins. Do I change the bake time or temp?
Thanks, Linda
Hi Linda! Try cutting the time in half. Keep an eye on them. I hope you love them!
Awesome recipe!! Loved making these for me and my toddler, a lovely end of autumn treat ♥️
You’re welcome, Catherine!
Hi Kate, I made these this weekend for a brunch with friends that contains a number of very good cooks. I was looking for a recipe that used a good amount of pumpkin instead of just a tiny bit for color and possibly flavor. I also liked this recipe because it leaned to the healthy side, and used oats in the batter, and oats as a cute topping, well very cute until they get all over the kitchen if they don’t adhere to the batter very well, LOL!! I was making these at my partner’s house, and did make a couple of substitutions. I didn’t want to use the coconut or olive oil during to possible taste concerns, so I used melted butter instead, and I used 2% dairy milk as my choice. We didn’t have enough maple syrup, my strongly preferred sweetener, so I wound up using half maple syrup and half honey. I did go ahead and add some slightly toasted pecans, and I used whole wheat pastry flour, except that we were a little low on that too, so the last quarter of a cup was white cake flour, because that’s what I had! I did use the pumpkin pie spice blend, but because I’m a little crazy for mace, I sprinkled some of that in too, probably about 1/8 tsp. As I do with almost everything I make, I used only half the amount of salt. I didn’t have any crystallized ginger, but I did have fresh, so at the last second, I peeled some and grated it into the batter, and I think I would grate more in, in the future. After making a slight reduction in the baking soda for high altitude baking (at a little over 5000′), and in the oven temperature, because my partner has a convection oven, which would normally have us cook it at 50ﾟlower, but because of the high altitude baking adjustment on the King Arthur Flour table, I actually only reduced it by 25ﾟand cooked them at 300ﾟ. Started checking them a little earlier as also recommended by the King, but they probably took about the amount of time you specified in your recipe. At first, I wasn’t sure I liked how they’d come out when I tasted a little sample off the edge of my silicone baking cups, but by the following morning, I thought they were pretty good, and they were a hit at the brunch. And I just finished eating one of the leftovers, and I think they are actually really delicious, either at room temperature or slightly microwaved, either plain, or with a bit of butter on top. They have a rich “pumpkin spicey” flavor, and I really like that they come out tender even with using (almost) entirely wholegrain flour. I will keep this recipe, and I know I will make them again. Thank you for the yum!
These muffins were AMAZING! Thank you so much! Grand kids, adult kids and teens all gobbled them up! Shared the recipe with my mom. Can’t wait to make them again! Thank you for all the variations!
You’re welcome, Shelanie!
Can I use almond flour or coconut flour in the healthy pumpkin muffin?
Hi! I don’t recommend using those flours. Oat flour could work here. Let me know what you think if you try it!