baked goods, breakfasts, recipes, under 30 minutes

Healthy Pumpkin Muffins


Nothing says autumn quiet like the pumpkin. Along with gourds and squashes, pumpkins are in season during the late fall and early winter months. While they are highly nutritious, boasting an impressive vitamin A, vitamin C, lutein, zeaxanthin, potassium, fiber, and antioxidant content, most Americans only ever consume pumpkin in highly sugary and fatty concoctions.

Did you know the average slice of pumpkin pie contains 25 grams of refined sugar and 13 grams of fat? Or that a standard grande Pumpkin Spice Latte contains 50 grams of refined sugar and 52 grams of fat?


The good news is, you can totally have your pumpkin and eat it too (with NO refined sugar and very little fat)! If pumpkin chai smoothies and pumpkin pancakes aren’t enough to satisfy your pumpkin craving, why not give some pumpkin muffins a try?

These simple muffins are:


*oil free

*refined sugar free

*allergen friendly (just leave out the optional nuts)

My kids love to eat a couple of these muffins as breakfast with a slather of nut butter or Kite Hill’s almond milk “cream cheese”, but they are perfect to bring to your holiday gatherings as a healthy dessert! I suggest making a double batch!


Healthy Pumpkin Muffins



  • 1 1/3 cup canned pumpkin puree (NOT pumpkin pie filling)
  • 1/3 cup plant milk
  • 2 TBS ground flaxseed
  • 1/3 cup applesauce
  • 1/4 cup pure maple syrup
  • 1 tsp vanilla extract


  • 1/2 cup rolled oats
  • 1/2 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp pumpkin pie spice
  • 1/2 tsp Himalayan sea salt
  • 1 1/2 cups spelt flour
  • Optional Mix Ins/Toppings:
  • 1/3 cup raw, hulled pumpkin seeds
  • 1/3 cup raw chopped walnuts
  • 1/3 cup chopped dried fruit (dried cranberries would be great!)


  1. Preheat oven to 350 F
  2. Whisk together the ground flaxseed and the plant milk. Set aside to thicken for 5 minutes.
  3. In a large bowl, mix together the canned pumpkin, applesauce, maple syrup, and vanilla. Stir in the thickened flax-plant milk mixture until well combined.
  4. In a separate bowl, stir together all of the dry ingredients until well combined.
  5. Slowly stir the dry mixture into the wet mixture until well combined.
  6. If using optional mix ins, gently fold into the batter.
  7. Spoon the batter into silicone baking cups (or silicone muffin tray or paper lined muffin tin), about 2/3 full.
  8. If you chose to add the mix-ins on top instead of into the batter, gently pat the mix-ins onto the top of each muffin cup.
  9. Bake for 20-22 minutes, or until a toothpick comes out clean from the center muffin.
  10. Allow to cool for 10 minutes or so. Serve with a plant-milk cream cheese alternative or a slather of nut butter. The muffins will keep in a sealed container in the fridge for 3-4 days. Yields about 12 muffins.

How do you like to eat pumpkin in the fall?



Full disclosure: This blog post contains some affiliate links. Meaning, basically, if you make a purchase from any of these links it doesn’t cost you anything extra, but I may make a little money. So thank you in advance for supporting my family  I am not sponsored by any products or brands featured.

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