Healthy Pumpkin Muffins
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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.
For another wholesome fall bake, try these Healthy Apple Muffins or for a decadent treat, try these Panera Pumpkin Muffins.
What to Love About These Muffins
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 favorite pumpkin bread, or these easy pumpkin muffins, and most definitely not these pumpkin scones, I reserve these healthier treats for special days, holidays, teatime, or visiting with friends.
What to know about these 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!
If you enjoy desserts that let natural sweetness shine, you may also love this simple Strawberry Fool dessert made with fresh berries and softly whipped cream.
Jump to:
Key Ingredients
These pumpkin muffins are simple to make and 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 are also suitable options.
- Maple syrup: I love the combination of maple flavoring with pumpkin, but you can also use honey to sweeten the muffins naturally.
- Large eggs: Bring 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, ½ teaspoon ground ginger, ¼ 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 add chopped nuts to these muffins or even sprinkle a couple of teaspoons of turbinado raw sugar on top for texture and beauty. I normally do not top these muffins when baking them for the family, but I do when making them for friends and neighbors!
How to Make Homemade 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:
- Preheat the oven to 425°F and grease or line a 12-cup standard-size muffin tin.
- Whisk oil and maple syrup together, then whisk in the eggs, pumpkin puree, spices, soda, vanilla, and salt for the wet ingredients. Mix the dry ingredients until just incorporated into the batter.
- Evenly portion the batter into the muffin cups and bake for 5 minutes at 425°F. Without opening the oven, reduce the temperature to 350°F and continue baking for another 18 to 20 minutes.
- Remove from the oven and let cool in the muffin tin as they are tender.
Variations
These pumpkin muffins are easy to adapt to your taste or pantry. A few ideas to try:
- Nutty Crunch: Stir in ½ cup of chopped pecans or walnuts for added texture and warmth.
- Whole Grain Boost: Replace half of the flour with white whole wheat flour or oat flour for a heartier bite.
- Pumpkin Spice Muffins: For an extra-cozy flavor, increase the cinnamon and nutmeg, or add a teaspoon of pumpkin pie spice.
- Mini Muffins: Spoon the batter into a mini muffin tin and bake 10-12 minutes for bite-sized snacks.
- Gluten-Free: Use a 1:1 gluten-free flour blend, checking doneness a couple of minutes early.
Want to add a little indulgence? Fold in ½ cup dark chocolate chips. While not as naturally sweet as the base recipe, it's a fun variation readers love. You might also enjoy my Pumpkin Chocolate Chip Scones or these soft-baked Pumpkin Chocolate Chip Cookies for even more pumpkin-and-chocolate inspiration.
Serving Ideas
Pumpkin muffins aren't just for breakfast - they fit beautifully into so many moments throughout the season:
- Morning Coffee Companion: Perfect with a warm cup of coffee or tea to start the day.
- Lunchbox Treat: Tuck one into work or school lunches for a wholesome sweet bite.
- Afternoon Pick-Me-Up: Pair with fruit or a yogurt parfait for a balanced snack.
- Holiday Brunch: Arrange on a platter with other seasonal bakes, like my Panera Pumpkin Muffins, for a festive fall spread.
- Afternoon Tea: Serve alongside a seasonal Autumn Afternoon Tea Menu for a cozy teatime gathering.
- Sweet Finish: Warm slightly and spread with cream cheese or honey butter for a dessert-like treat.
- Freezer-Friendly Grab-and-Go: Keep a stash in the freezer; thaw overnight or warm gently in the microwave for an instant snack.
Storing Pumpkin Muffins
Keep these pumpkin muffins in your refrigerator for up to 4 days, or in the freezer for quick, easy, and healthy options when you crave a seasonal treat.
Recipe FAQs
You can store these muffins in an airtight, covered container at room temperature for a couple of days or refrigerate them for up to four days.
Absolutely! They freeze well in a freezer container for up to 3 months for quick and healthy snacks, ready made!
I like to bake muffins for 5 minutes at 425°F to help the outside edges 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.
No refined sugar usually means that a recipe is sweetened only by natural sweeteners. These muffins are sweetened with maple syrup, but honey can easily be substituted if you prefer.
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Healthy Pumpkin Muffins Recipe
Equipment
Ingredients
- ½ cup cooking oil olive oil, melted coconut oil, etc
- ½ cup maple syrup
- 2 large eggs
- 1 (15-oz) pumpkin puree
- 2 teaspoons pumpkin spice
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- 1 ¾ cup flour I prefer white whole wheat
- OPTIONAL: Turbinado raw sugar for topping
Instructions
- Preheat the oven to 425°F and grease a 12-cup standard-size muffin tin with nonstick cooking spray, or line with paper cups.
- 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.
- 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.
- 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.
- 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
- Pumpkin Purée: Be sure to use 100% pure pumpkin purée, not pumpkin pie filling, which contains added sugar and spices.
- Sweetener: This recipe uses maple syrup as the natural sweetener. Honey can be substituted, though it will slightly change the flavor.
- Flour Options: I'm using white whole wheat flour in this recipe, but all-purpose flour, or half all-purpose and whole wheat flour or oat flour also works for a heartier muffin. A 1:1 gluten-free blend also works well.
- Mix-Ins: Keep the muffins naturally sweet or fold in extras like chopped nuts, dried fruit, or even dark chocolate chips for a treat.
- Storing: Store muffins in an airtight container at room temperature for 2-3 days, or refrigerate for up to 5 days.
- Freezing: These muffins freeze beautifully. Place cooled muffins in a single layer on a baking sheet until firm, then transfer to a freezer bag. Thaw overnight at room temperature or reheat in the microwave for 20-30 seconds.
- Mini Muffins: For a snack-size option, spoon batter into a mini muffin pan and bake for 10-12 minutes, or until a toothpick inserted comes out clean.
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
These Healthy Pumpkin Muffins are wonderful! They are the best muffins that I have ever made. I love that they use a whole can of pumpkin puree and that they use maple syrup instead of refined sugar. I usually add chocolate chips to the recipe if I have them on hand.
I highly recommend this recipe!
I'm so happy these muffins work well for you, Vernona! I too love using natural sweeteners when possible -- especially when they taste just as good. Thank you for trying the recipe and letting me know how they work for you.
This recipe has become my go to this fall. I was drawn to it because it has no refined sugar, but I keep coming back because the pumpkin flavor is so good. My four sweets loving boys can’t even tell these apart from other sugar heavy pumpkin muffin recipes.
That they can't tell them apart from the sugary treats is the best news ever! I'm so happy you're enjoying the muffins.
The article say you can use non dairy milk as a substitute for milk but there is no milk in the ingredients?
Hi Ellen, you are right, there is no dairy in this recipe.
I made these for some of our friends, we are all trying to eat healthier. They loved them!
Thank you for this recipe! : )
You are so welcome! I'm so happy you and your friends enjoyed them. Thank you for trying the recipe and letting me know how it worked for you!
This recipe is so easy and yummy. My toddler will scarf these down, as will I. They’re not too sweet but sweet enough. I added zuccini, carrot and chia seeds to the mix. Super moist and healthier! It did take about the same time as regular sized muffins to cook (even as minis) probably due to the extra wet ingredients.
Hi Laura! I'm so thrilled you enjoyed these. With a picky eating toddler, I soon discovered the trick of hiding carrots and zucchini in his pumpkin bread. Both he and I loved these treats! Thank you for trying the recipe and letting me know what changes and adaptations you made!
Hi Brian, we are using baking soda in this recipe instead of baking powder.
Thank you for a wonderful and delicious recipe!!! I'm trying to cut out processed sugar and these helped me. I will definitely keep this recipe and use it over and over again!!
Hi Wendy! I'm so thrilled you enjoy these muffins! I love them too and always seem to have a batch in my freezer. It's SO nice to have healthier options. Thank you so much for letting me know how they worked for you (and for trying the recipe too!).