These Healthy Pumpkin Muffins are ridiculously easy to make, full of warm pumpkin spice, and naturally gluten free! You can load them up with chocolate chips, nuts, and cranberries or leave them plain! I love to make a big batch and freeze them for quick breakfasts throughout the week.
Finding the Perfect Healthy Pumpkin Muffin
I started testing these healthy pumpkin muffins the moment the calendar switched over to September. I can’t seem to bring myself to open my first can of pumpkin before then, but once September hits all bets are off, whether it’s still 80 degrees or not.
My first pumpkin recipe this year was Flourless Blender Pumpkin Pancakes. They were shockingly easy to make, fluffy, and a big hit with the kids. This of course got me thinking, could I make muffins using this same technique?
So, I started experimenting. I made these pumpkin muffins about a half dozen times, and each batch was good, but not quite what I was looking for. I wanted the muffins to be moist but not too moist, have a pronounced pumpkin spice flavor, and be healthy without having the texture of an old tire.
For a recipe as simple as this one, it sure did take a lot of testing to get these just right! Now, I think I’ve finally nailed it, and I’m thrilled to be able to share these Healthy Pumpkin Muffins with you!
These Pumpkin Oatmeal Muffins check off so many boxes!
- Easy to make! As in, if you can pulse a blender, you can make these.
- Gluten free– The blender turns rolled oats into a powdery oat flour that forms the base of these muffins, making them naturally gluten free.
- Naturally sweetened– No refined sugar here, just a hint of maple syrup that brings on all the warm and cozy fall vibes.
- Kid friendly– Both my older, picky toddler and my garbage disposal of an 11 month old gobbled these up.
- Delicious– Obviously. I’m never going to put something in front of you that I don’t love. And I’m never willing to sacrifice taste for health. These gluten free pumpkin muffins are hearty and healthy, but also tender, warmly spiced and perfectly pumpkin-y.
How to Make Healthy Pumpkin Muffins
First, let’s gather up our ingredients. These muffins are made with:
- Rolled oats- Make sure to grab a certified gluten free variety if you have a gluten allergy or celiac disease.
- Baking soda and baking powder for maximum fluffiness
- Cinnamon and a slew of pumpkin spices–ginger, nutmeg, and allspice (or feel free to use your favorite pumpkin spice blend)
- Canned pumpkin puree (NOT pumpkin pie filling)
- Pure maple syrup
- Coconut oil (or substitute butter or another neutral oil)
- Milk (We use 2%, but you can absolutely substitute a dairy-free milk if you prefer)
- Vanilla extract
To make gluten free pumpkin muffins:
- Place the oats in a blender and pulse until they resemble coarse flour. You may need to pull the blender off the base a few times and shake it to make sure everything is well blended.
- Add the baking soda, powder, cinnamon, spices, and salt and pulse until well blended.
- Add the pumpkin puree, maple syrup, oil, eggs, and vanilla. Pulse again until the mixture is smooth. If needed, use a spatula to scrape down the sides or any unblended mixture at the bottom.
- Stir in any extras like chocolate chips or nuts.
- Pour into cupcake liners and bake! That’s it! No pile of bowls to wash. Wahoo!
Healthy Pumpkin Chocolate Chip Muffins
I usually like to make half a batch of these muffins plain for my 11 month old and make pumpkin chocolate chip muffins for the rest of us. Either way, you can simply stir chocolate chips into the blended batter and add a few on top for good looks!
I also love these salted caramel chips in pumpkin baked goods! Chopped pecans or dried cranberries would also be a lovely addition.
How to Store and Freeze Pumpkin Muffins
These healthy pumpkin muffins can be stored in an airtight container at room temperature for about 3 days. They also freeze beautifully!
How to freeze muffins: Place the cooled muffins in a freezer safe ziplock bag and place in the freezer. I haven’t had a problem with them sticking together with this method.
How to reheat muffins: Wrap the muffin in a slightly damp paper towel. Place in the microwave and heat for about 20 seconds. Flip over and heat for an additional 20-30 seconds or until warmed through. Frozen muffins can also be placed on a plate and left at room temperature for several hours to thaw.
More Healthy Muffin Recipes
If you enjoyed these healthy pumpkin muffins, you may also want to check out my whole wheat Apple Cinnamon Muffins, Blueberry Oatmeal Muffins, and Lemon Zucchini Muffins. Need more blender muffins? Try these Green Monster Smoothie Muffins, Gluten Free Carrot Muffins, or Flourless Peanut Butter Chocolate Chip Muffins.
P.S. I am LOVING these natural parchment paper cupcake liners. They come off easily without using cooking spray and without leaving behind any ridges in the muffin. They are a staple in my baking supplies!
- 2 cups old fashioned rolled oats (ensure they're Certified Gluten Free if needed)
- 3/4 teaspoon salt
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1 1/2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
- 3/4 teaspoon ginger
- 3/4 teaspoon allspice
- 1 cup canned pumpkin puree
- 2 eggs
- 1/2 cup coconut oil (or substitute another neutral oil)
- 1/3-1/2 cup maple syrup
- 1/4 cup milk (can substitute almond or coconut milk)
- 1 teaspoon vanilla extract
- 1 cup semi-sweet chocolate chips (optional)
- Preheat the oven to 350 degrees and line a muffin pan with 12 paper liners.
- Add the oats, salt, baking powder, baking soda, and spices to the blender. Pulse until the oats are ground up and resemble coarse sand. You may have to take the blender off the base a few times and shake it to make sure all the oats are blended.
- Add the pumpkin puree, eggs, coconut oil, maple syrup, milk, and vanilla to the blender. Pulse again just until the ingredients are combined. If needed scrape the sides in between pulses to ensure it's well mixed. This should only take a few pulses. Do not over-blend as it can cause the muffins to be rubbery.
- Stir in chocolate chips or other additions, if desired. Pour the batter into the prepared liners. If you're using traditional liners, and not parchment paper liners, you might want to spray them with cooking spray before adding the batter. Bake for 21-26 minutes or until the tops are springy and a toothpick inserted in the center of the muffin comes out clean.
- Allow the muffins to cool in the pan for 10 minutes, then remove and cool completely before storing. Muffins will keep for about 3 days at room temperature, or longer if refrigerated. See notes for freezer instructions.
To freeze pumpkin muffins: Place the cooled muffins in a freezer safe ziplock bag, and freeze for up to 3 months. If you'd like to freeze longer, I recommend individually wrapping all of the muffins in saran wrap before placing them in the bag.
To reheat: Wrap a frozen muffin in a slightly damp paper towel. Microwave for 20 seconds. Flip over and microwave an additional 20-30 seconds or until the muffin is defrosted and warmed.
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Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving:Calories: 161 Total Fat: 10.5g Saturated Fat: 8.3g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 28mg Sodium: 215mg Carbohydrates: 16g Net Carbohydrates: 0g Fiber: 1.5g Sugar: 8.9g Sugar Alcohols: 0g Protein: 2.2g