Health Blog

Health and Wellness.

01 Oct

Healthy Pumpkin Muffins

By: Sandie Flynn Buller

We just got our first cool spell recently which in Louisiana means less humidity, less heat and maybe a slight breeze… but WE WILL TAKE IT! So you know what that means? 


I don’t go crazy on pumpkin in the Fall like a lot of people. I can be known this time of year to add a little pumpkin to a few dishes to add a natural sweetness and for a taste of those warm Fall spices you usually associate with pumpkin. (FUN FACT: most “pumpkin spice” flavor comes from the spice, not the pumpkin!) One of my girls favorite pumpkin dishes are these healthy pumpkin muffins because they are super yummy and moist. They are one of MY favorites because not only are they delicious, but they are a naturally gluten free and low sugar treat! They are perfect for chilly fall mornings and afternoon snacks and include plenty of those warming spices I love like cinnamon, ginger, and nutmeg.

These muffins are quick and easy to make with ingredients that I’m betting you probably already have on hand. They’re made with 100% whole grains, yet they’re fluffy and delicious. They’re also naturally sweetened with honey, rather than loaded with refined sugar They tend to be 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 some pumpkin everything I can get behind!

Healthy Pumpkin Muffins

Prep Time        5 minutes           Cook Time        25 minutes

Total Time        30 minutes         Servings           12 muffins Calories            144 cal


  • 2 cups old fashioned oats gluten free if necessary
  • 1/2 cup honey
  • 1 1/2 cups pumpkin puree
  • 2 eggs
  • 1 egg white
  • ¼ cup milk regular or nondairy – I prefer almond milk
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon ginger
  • ½ teaspoon cloves
  • ⅓ cup dark chocolate chips off to the side, do not blend – *OPTIONAL for some – necessity for me!


  1. Preheat oven to 350 and prepare a greased or lined muffin tin.
  2. Pulse oats in blender until flour like consistency. Remove from blender and set aside in a bowl.
  3. Add honey, pumpkin puree, eggs, egg white and almond milk to blender. Pulse until smooth. Gradually add in oat flour, baking soda and spices.
  4. When completely blended, stir (do not blend) in chocolate chips (optional).
  5. Pour batter into greased or lined muffin tins. Sprinkle with extra chocolate chips on top if you’d like. I like!
  6. Bake at 350 for 20-25 minutes, until a toothpick comes out clean when inserted in the center.


  • Storage: I store muffins in the fridge in a sealed container (once cooled) for up to a week to maintain freshness. You can leave out of the fridge, but they will not last as long.
  • Freeze: Muffins can be frozen (wrapped tightly in plastic wrap) for up to 3 months. Just defrost individual muffins in the microwave for 60 to 90 seconds, or until gently warmed through. You don’t want to overdo it.
  • Blender: If you don’t have a blender, you can make these in a mixing bowl. I’d recommend using oat flour. You can’t use whole oats to make this recipe, they will not cook.
  • Add Ins: I like adding dark chocolate chips – OBVIOUSLY. Nuts, dried cranberries, or seeds are also delicious.
  • Maple Glaze: Whisk together powdered sugar and maple syrup until they form a glaze-like consistency, and drizzle over your muffins for extra sweetness.


  • If making this recipe gluten-free, be sure to double check that all your ingredients are certified gluten-free. (Especially the oats.)
  • Pumpkin puree and canned pumpkin are the same things. Make sure you are buying pumpkin puree or canned pumpkin and NOT pumpkin pie filling. Pumpkin Pie filling has added sugar and spices in it already.
  • Pumpkin: If you’re out of pumpkin, you can use mashed bananas. Its just as yummy and healthy.
  • Sweetener: You can sub maple syrup for the honey in this recipe.
  • Chocolate Chips: I use dark chocolate chips because they are less sugar laden than milk chocolate. You can add or leave them out altogether. The recipe is delicious either way.
  • Oats: You can sub old fashioned rolled oats for 2 cups of oat flour. You can also use quick cook oats in place of old-fashioned oats. Steel cut oats will not work.
  • Milk: You can use any milk you like in this recipe. Dairy or nondairy (almond, soy, oat, coconut) all work.
  • Spices: You can use 3.5 teaspoons of “pumpkin pie spice” in these muffins instead of all the individual Fall spices. If you do not have nutmeg or cloves, just add a little bit more cinnamon/ginger. Or, if your spice drawer is empty, simply use 1 1/2 teaspoons ground cinnamon and call it good.

Hope you and your family enjoy these yummy and healthy Pumpkin Muffins as much as me and mine!

To Your Good Health! Eat Well! Live Well!

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