Healthy Pumpkin Muffins

Call us basic, but we're muffin without our pumpkin fix! Seriously, everything’s muffin better with pumpkin in it. OK, OK, we’M DONE WITH THE PUNS! But fall has us in a chokehold, and considering pumpkin is the flavour of the season, we knew we had to come through with a healthy muffin recipe for our pumpkin die-hards who want to keep things clean before the holiday debauchery.

These Healthy Pumpkin Muffins prove that you can have it ALL! With just 110 calories and 6 clean ingredients they are the balance between and nutritious. We've added some chocolate chips on top (you know, for balance), but you can omit or sub for chopped nuts if you prefer. These are the guilt-free bite-sized treats that will have you hooked!

What stands out

These Healthy Pumpkin Muffins are the ultimate trifecta: warm, comforting and perfectly sweet. Added bonus? They are completely gluten- and dairy-free! Yasssssss – our gluten and lactose-sensitive queens can finally live their best PSL life. The oat flour gives these muffins a dense but incredibly moist crumb while the maple syrup adds a natural sweetness that doesn’t overpower the pumpkin flavor. Not to mention the ingredients are more wholesome than game night at your grandma’s house.

Whether you enjoy them as an on-the-go snack or as a little afternoon treat, you won’t get enough! Definitely feel free to double or triple the batch and keep a stash in the freezer—they’re that good.

How to Prepare

Preheat the oven to 350F (175C) In a bowl add the organic pumpkin purée, egg, maple syrup, and pure vanilla extract.

Next, add the oat flour and baking powder.

Now, gently stir all the ingredients together.

Pour into a muffin tin lined with parchment paper cupcake liners. We get 4 medium muffins out of this recipe so feel free to double or triple it.

Add some mini chocolate chips on top (optional) and bake for 22-25 minutes or until light and golden.

Kitchen tip

Enhance the flavor of these muffins by adding a sprinkle of cinnamon or pumpkin pie spice.

Swaps

1. If you want to make this recipe egg-free you can try just leaving it out or using a flax egg (1 tablespoon ground flaxseed + 3 tablespoons water per egg). We have not tried this, so you will have to experiment at your own risk.
2. We have not tried this recipe with another type of flour such as almond flour, whole wheat flour, or all-purpose flour. Depending on what you use, the texture may vary as will the baking times.
3. Use any sweetener you like in this: honey or agave syrup will work as well.
4. Change up the flavor of these Healthy Pumpkin Muffins by adding a sprinkle of cinnamon or pumpkin pie spice.
5. Feel free to use whatever mix-ins you’d like, such as chopped nuts or dried fruit.
6. We've topped these with chocolate chips, but you could also add in a sprinkle of pumpkin seeds for some crunch.

Serve it with

• A high protein option like our Copycat Starbucks Egg Bites or Egg-White Bites.
• A fruit salad with berries and melon.
• Some Greek yogurt with honey.
• A spread, jam, or cream cheese.
• For dessert with a dollop of whipped cream or coconut cream.

Questions

strong Can we substitute the oat flour with another type of flour?

Yes, you can try using almond flour, whole wheat flour, or all-purpose flour, though the texture may vary. If you use almond flour, the muffins may be slightly denser and may need a bit more baking time. Let us know in the comments how these variations work!

can we make our own oat flour for these Healthy Pumpkin Muffins?

Yes, you can make oat flour by blending rolled oats in a blender or food processor until they become a fine, flour-like consistency.

What else can we add to these muffins?

Chopped nuts, like pecans or walnuts, or dried fruit, like cranberries, would make great additions for flavor and texture.

strong Can we replace the maple syrup with another sweetener?

Yes, honey or agave syrup would work instead of maple syrup.

how do we store these Healthy Pumpkin Muffins?

You can store these on the counter, but they don’t last long in our house. You could also freeze them for later!

Why are the metric weights of your ingredients different than the results of Google and our kitchen scale?

While 1 cup of flour weighs 160g in our kitchen, it might weigh anywhere from 120 to 180g in your kitchen and there’s a few reasons for that. The weight of ingredients may vary due to the brand of ingredients, the brand and style (wet vs dry) of measuring cups and spoons, and the technique for measuring into cups: scooping and leveling versus spooning the ingredients into the cup measure. For best results, go by the weight listed in the recipe.

Ingredients

Makes 4 muffins

• ½ cup organic pumpkin purée, not pie filling
• 1 egg
• 1.5 tablespoons maple syrup
• 1 teaspoon pure vanilla extract
• ½ cup oat flour
• ½ teaspoon baking powder
• chocolate chips on top, optional

Equipment

• Mixing Bowls
• Measuring Cups + Spoons
• Muffin Pan

Method

1. Preheat the oven to 350F (175C).
2. In a bowl, add the organic pumpkin purée, egg, maple syrup, and pure vanilla extract.
3. Note: you can buy organic oat flour or blend organic rolled oats into flour.
4. Next, add the oat flour, baking powder and stir together.
5. Pour into a muffin tin lined with parchment paper cupcake liners. We get 4 medium muffins out of this recipe so feel free to double or triple it.
6. Add some mini chocolate chips on top (optional) and bake for 22-25 minutes or until light and golden.
7. Enjoy with salted butter or anything you like.