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Square image of healthy pumpkin muffin in a fall paper sleeve resting on a small plate.
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Healthy Pumpkin Muffins Recipe

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.
Prep Time10 minutes
Cook Time22 minutes
Total Time32 minutes
Servings: 12 servings
Calories: 206kcal
Author: Stephanie Wilson

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

  1. Pumpkin Purée: Be sure to use 100% pure pumpkin purée, not pumpkin pie filling, which contains added sugar and spices.
  2. Sweetener: This recipe uses maple syrup as the natural sweetener. Honey can be substituted, though it will slightly change the flavor.
  3. 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.
  4. Mix-Ins: Keep the muffins naturally sweet or fold in extras like chopped nuts, dried fruit, or even dark chocolate chips for a treat.
  5. Storing: Store muffins in an airtight container at room temperature for 2–3 days, or refrigerate for up to 5 days.
  6. 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.
  7. 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.

Nutrition

Serving: 1g | Calories: 206kcal | Carbohydrates: 25g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 9g | Cholesterol: 31mg | Sodium: 207mg | Fiber: 1g | Sugar: 10g