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Healthy Pumpkin Muffins with No Refined Sugar

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These Healthy Pumpkin Muffins contain no refined sugar and make the most delicious pumpkin spice muffins. Packed with the warm spices you expect, they are a no-guilt, healthier treat for breakfast, snacks, or dessert in the fall.

Closeup view of Pumpkin Muffins with no refined sugar on a white plate with pumpkins in the background

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Keep these pumpkin muffins in your refrigerator for up to 4 days or even the freezer for quick, easy, and healthy options when you’re craving a seasonal treat.

With a handful of simple ingredients, and one bowl, these simple muffins are delightful to have on hand for the season.

While I don’t see myself ever giving up my pumpkin bread, or traditional pumpkin muffins, and most definitely not pumpkin scones, I reserve these treats for special days, holidays, teatime, or visiting with friends.

These healthy pumpkin muffins let me treat myself and family with little guilt whenever a pumpkin spice craving arises. It’s an “anytime” pumpkin muffin!

Closeup view of healthy pumpkin muffin on white plate

What to Love About Healthy Pumpkin Muffins:

  • Refined sugar free, which means no added refined sugar.
  • Quick and easy to make for fall breakfasts or snacks.
  • Soft and tender muffins with pumpkin spice flavor.
  • A healthy “anytime” treat you don’t need to feel guilty about!
Side view of Healthy Pumpkin Muffin ingredients

Healthy Pumpkin Muffins Ingredients

These simple to make pumpkin muffins require only a handful of ingredients you may already have on hand. The exact ingredient measurements are in the recipe card at the bottom of this post.

  • Cooking oil: A neutral oil is best but olive oil and melted coconut oil works well.
  • Maple syrup: I love the combination of maple flavoring with pumpkin, but you can also use honey to naturally sweeten the muffins.
  • Large eggs: Brings structure and protein to the muffins
  • Pure pumpkin puree: Be sure to use canned pumpkin instead of pumpkin pie mix, which has added sugar and spices
  • Pumpkin pie spice: If you don’t have this blend on hand, you can substitute 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon each of nutmeg and cloves (or allspice).
  • Baking soda and salt: For leavening and flavor
  • Vanilla extract: Isn’t almost everything better with a dash of vanilla?
  • Flour: I use white whole wheat in this recipe but whole wheat pastry flour will make these muffins even lighter and fluffier. All-purpose flour and gluten-free all-purpose flour blends work too.
  • Optional Ingredients: You can definitely add chopped nuts to these muffins or even sprinkle a couple of teaspoons of turbinado raw sugar on top for texture and to make it pretty. I normally do not top these muffins when I’m baking them for the family, but I did for the photos to make them nice for you!
Top side view of pumpkin muffin on a black wood paddle

How to Make Pumpkin Muffins with No Refined Sugar

Step-by-step instructions are in the recipe card at the bottom of this post, but here’s a quick overview:

  1. Preheat the oven to 425°F and grease or line a 12-cup standard-size muffin tin.
  2. Whisk oil and maple syrup together, then whisk in the eggs, pumpkin puree, spices, soda, vanilla, and salt. Incorporate the flour into the batter.
  3. Evenly portion the batter into the muffin cups and bake at for 5 minutes at 425°F. Without opening the oven, reduce temperature to 350°F and continue baking for another 18 to 20 minutes.
  4. Remove from the oven and let cool in the muffin tin as they are tender.

Questions for Healthy Pumpkin Muffins

How do you store these pumpkin muffins?

You can store these muffins in an airtight covered container at room temperature for a couple of days. Or, refrigerate them for up to 4 days.

Can you freeze these healthy pumpkin muffins?

Absolutely! They freeze well in a freezer container for up to 3 months for quick and healthy snacks, ready made!

Why is there two oven temperatures?

I like to bake muffins for 5 minutes at 425°F to help the outside edges to set, giving you a beautiful domed top. Reducing the oven temperature allows them to bake more slowly for a soft and moist crumb. But you can most definitely bake them at 350°F for 18 to 20 minutes, or until a toothpick inserted in the middles comes out mostly clean.

What does does no refined sugar mean?

Most often, no refined sugar means that a recipe is sweetened only by natural sweeteners. These muffins are sweetened with maple syrup. If you prefer, honey can easily be substituted.

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Side view of 2 Healthy Pumpkin Muffins cut in half
Closeup view of Pumpkin Muffins with no refined sugar on a white plate with pumpkins in the background

Healthy Pumpkin Muffins with No Refined Sugar

Yield: 12 servings
Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes

These Healthy Pumpkin Muffins contain no refined sugar and make the most delicious pumpkin spice muffins. Packed with the warm spices you expect, they are a no-guilt, healthier treat for breakfast, snacks, or dessert in the fall.

Ingredients

  • 1/2 cup cooking oil (olive oil, melted coconut oil, etc)
  • 1/2 cup maple syrup
  • 2 large eggs
  • 1 (15-ounce) can pure pumpkin
  • 2 teaspoons pumpkin spice
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1 3/4 cup flour (I used white whole wheat)
  • 2 teaspoons turbinado raw sugar for topping but completely optional

Instructions

  1. Preheat the oven to 425°F and grease a 12-cup standard-size muffin tin with nonstick cooking spray, or line with paper cups.
  2. In a large bowl, whisk together oil and maple syrup, then whisk in the eggs. Add the pumpkin puree, pumpkin spice, baking soda, vanilla extract, and salt.
  3. Add the flour and using a spoon or rubber spatula, incorporate into the batter until it's just combined. Divide the batter evenly among the muffin cups and sprinkle raw sugar over the top if desired.
  4. Bake for 5 minutes and then without opening the oven door, reduce the oven temperature to 350°F F and continue baking for another 18 to 20 minutes, or until a toothpick inserted in the middle comes out mostly clean.
  5. Remove from the oven and set the muffin tin on a rack to cool. The muffins are tender so it's best to let them cool before removing from the tin.

Notes

Storing Pumpkin Muffins

  • These muffins hold up very well at room temperature for a couple of days or refrigerate for up to 4 days. For longer storage, store in a freezer container for up to 3 months.

Flour Options:

  • I've used white whole wheat in this recipe but whole wheat pastry flour will make these muffins even lighter and fluffier. All-purpose flour and gluten-free all-purpose flour blends work too.

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Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 206Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 31mgSodium: 207mgCarbohydrates: 25gFiber: 1gSugar: 10gProtein: 3g

31Daily.com occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although 31Daily.com attempts to provide accurate nutritional information, these figures are only estimates.

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22 Comments

  1. These muffins were delicious! I used coconut oil, all-purpose flour and maple syrup. I added chocolate chips to half the batter because I’m a chocolate-holic. I would’ve added them to the whole batch, but I wanted to see what they tasted without the chocolate. They had just enough sweetness with the turbinado sugar.

  2. Would the muffins work with an egg replacer due to anaphylactic allergy? I also have to make it GF. I know that’s a challenge but most recipes are a challenge in our house 😆

    1. Hi Donna! I know the recipe works well with gluten free flour, most of the readers are using Bob’s Red Mill GF 1:1 flour, but I haven’t tested it with an egg substitute yet. I did come across an article from a health food market I frequent on the best egg substitutes in baking. It’s a great article with lots of choices. Here is the link to PCC Markets: https://www.pccmarkets.com/taste/2013-03/egg_substitutes/. If you try any of these, I’d love to hear how they turned out!

      I know it can be challenging and I completely understand. Some in our extended family also have both gluten, nut, and egg allergies. I’m so happy you are looking for alternatives!

    1. Hi Rena, although I haven’t tested this recipe using oat flour, I wouldn’t recommend it. Oat flour is usually best with cookies and brownies as it is more crumbly.

  3. Best recipe I have found to make GF pumpkin muffins. I used Bob Red Mill GF 1:1 flour, sugar for maple syrup and avocado for the oil. I topped with a sprinkle of crystalized sugar and chopped pecans. Instead of oiling a muffin pan I used the silicon baking cups. I made 10 muffins that were perfect. The silicon baking cups are a must for all the muffins I make.

    1. Hi Lee! I can’t tell you how happy your comment makes me! Thank you for sharing the specific ingredients you used as well as the tools. I’m craving those chopped pecans right about now! Thank you for trying the recipe and letting me know how it worked out for you.

      1. Hi Marcie! I’ve not yet tested these as mini muffins, but when I do, I will bake at 350 degrees F (without the temperature change like the larger muffins have) and bake from 9 to 13 minutes, but watch them carefully. As you know, it’s super easy to overbake mini muffins. Hope this helps.

  4. Looks like a recipe I will enjoy! Do you think I could use applesauce in place of oil? Or maybe 1/4 c applesauce and 1/4 c of oil?

    1. Hi Nancy! I have not tested this recipe using unsweetened applesauce, but it is usually a good substitute for oil. If you try it, I would love to hear how it turns out!

    1. Hi Jill, I love using oat flour but in my experience, it doesn’t work well for muffins, better for cookies and brownies, otherwise they become crumbly.

  5. This is a really good recipe. I’ve made a lot of pumpkin muffin recipes and this is now the favorite. I used honey as the sweetener and all purpose flour. Just had one, delicious.

    1. You’ve made my day! Thank you, Emily for trying the recipe. I’m so glad you enjoyed them! Thank you also for sharing which sweetener you used.

  6. Made these muffins today. I used coconut oil, regular white flour, and molasses since I didn’t have maple syrup on hand and they came out moist and delicious. They weren’t as sweet as my go-to pumpkin muffins (probably due to the molasses) but my kids and I didn’t mind the lack of sugar. Thanks for sharing.

    1. Hi Heather! Thank you for trying the recipe and sharing your substitutions– and I agree with you, maple syrup is a bit sweeter than molasses. But I LOVE the molasses variation!

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