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These healthy pumpkin muffins are lightened up with less oil and naturally sweetened with maple syrup but still moist and fluffy. The perfect grab-and-go snack to have on hand this fall.
Fall is synonymous with baking in my mind. As soon as it’s pumpkin season, I start daydreaming about baking muffins, quick breads and more. These healthy pumpkin spice muffins are one of the first things I bake when the leaves start to change.
These delicious muffins are packed with the flavors of fall and sweetened with just maple syrup instead of sugar. Feel free to make them your own by adding mix-ins like raisins, chocolate chips, or nuts. They also freeze well so make a double batch and save the rest for later!
True story – I forgot the maple syrup one time and they came out unsweetened. I had added craisins so there was a little sweetness. They were a little more savory and delicious.
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Ingredients for Pumpkin Spice Muffins
Use these simple and fresh ingredients packed with nutritional value to make these delicious healthy pumpkin muffins.
- Eggs: the eggs in this recipe add moisture and give the muffins structure.
- Canned Pumpkin Puree: make sure to buy the pure pumpkin puree and not the pumpkin pie filling which is sweetened. You can use homemade pumpkin puree as well.
- Pure Maple Syrup: to add natural sweetness to these muffins, we’re using pure maple syrup. The maple flavor pairs well with the pumpkin and warm spices. But if you want to make them low sugar, you can use granulated monk fruit or stevia.
- Oil: any neutral tasting oil works well for this recipe – like avocado oil or olive oil.
- Milk: use either dairy milk or your favorite plant milk of choice (Almond milk, or oat milk). If using a non-dairy milk, make sure to use one that is unsweetened and unflavored.
- All Purpose Flour: creates a fluffy muffin. But if you want to try something healthier (I do) then try whole grain wheat, barley, or oat.
- Pumpkin Pie Spice: adds delicious flavor from a combination of cinnamon, nutmeg, ginger, allspice, and cloves.
- Baking Powder & Baking Soda: add lift for a fluffy muffin.
Variations
Add Mix-Ins: feel free to experiment with different mix-ins for these easy pumpkin muffins. We suggest: chocolate chips, dried cranberries, raisins, chopped walnuts, pecans, or raw pumpkin seeds.
Pumpkin Oatmeal Muffins: sub in ⅓ cup of old fashioned rolled oats to the batter before baking these muffins for an oatmeal version. (Cut the flour back by 1/3 cup.)
Pumpkin Banana Muffins: use 1 large banana (mashed well) in place of ½ cup pumpkin puree in the recipe.
Pumpkin Muffins with Applesauce: if you want to omit the oil for a lower fat pumpkin muffin, you can replace the oil in this recipe with unsweetened applesauce.
Make them Vegan (ie. Dairy free, Egg free): omit the eggs and use 2 flax eggs instead (mix 2 tablespoons ground flaxseeds with 5 tablespoons water). Use a plant-based milk as well.
Make them Gluten Free: use a gluten free 1-to-1 to regular baking flour. (I personally use gluten free oat flour.)
How to Make Healthy Pumpkin Muffins
This healthy pumpkin muffin recipe is simple to put together in a few steps.
Prep the Muffin Tin: Preheat oven to 350 degrees Fahrenheit. Line muffin tin with paper muffin liners or grease well with oil.
Mix the Wet Ingredients: Add the eggs, canned pumpkin, maple syrup, oil, and milk to a large bowl and stir well with a whisk.
Add the Dry Ingredients: Add the flour, baking soda, pumpkin pie spice, and salt to the bowl and stir with a wooden spoon just until mixed.
Add to Muffin Tin & Bake: Divide dough evenly between 12 muffin cups. Bake for 18-20 minutes or until a toothpick inserted into the muffin comes out clean. Allow to cool 5-10 minutes before removing from the muffin tin and placing on a rack to cool completely.
Store: cooled muffins can be stored in an airtight container on the counter for up to 3 days. You can also add the muffins to a freezer bag and freeze for up to 3 months.
Tools You’ll Need
- Muffin pan
- Mixing bowls
- Measuring cups
Tips for Success
- Use room temperature eggs as these mix better into the batter.
- Don’t overmix your batter or else you may have flatter, dense muffins.
- Don’t have pumpkin pie spice? Use this recipe to make your own.
- Fill the muffin cups just ¾ of the way to leave room for the muffins to rise in the oven.
- Top the muffins with a sprinkle of coconut sugar or turbinado sugar for a delicious crunchy topping (that’s pretty too!).
- You can make mini muffins as well! Just divide the batter between 24 mini muffin cups and bake for 1/2 the total time (just 9-11 minutes).
Can You Freeze Pumpkin Muffins?
Yes, these healthy pumpkin muffins freeze well so make a double batch! Allow them to cool to room temperature before transferring them to a freezer bag or airtight container. These yummy muffins can be frozen for up to 2-3 months. Allow to thaw in the refrigerator or reheat in the microwave.
Healthy Pumpkin Muffins
Equipment
- Muffin pan
- Mixing bowls
- Measuring cups
Ingredients
- 2 large eggs, room temperature
- 1 cup canned unsweetened pumpkin puree
- 1/2 cup maple syrup
- 1/4 cup olive or avocado oil
- 1/2 cup milk or non-dairy milk of choice
- 1 3/4 cup flour of your choice- wheat, oat or barley
- 2 1/2 teaspoons pumpkin pie spice
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon sea salt
Instructions
- Preheat the oven to 350 degrees Fahrenheit. Line muffin tin with paper liners or grease well with oil.
- Add eggs, pumpkin, maple syrup, oil, and milk to a large mixing bowl and stir well with a whisk.
- Add the flour, baking soda, baking powder, pumpkin pie spice, and salt to the bowl and stir just until mixed.
- Divide dough evenly between 12 muffin cups. Bake for 18 minutes or until toothpick inserted into the muffin comes out clean. (if using oat flour, don't overcook- they will get too dry.)
- Allow to cool 5-10 minutes before removing from the muffin tin and placing on a rack to cool completely.
Have made these many times. Favorite cake mix flavor is Pillesbury Chocolate Sugar Free. Yum!!
Seems like a lot of sugar!
Everything in moderation!
What size can of canned pumpkin is used for this recipe?
1 15 oz can!
How many does it make? Mini or regular sized?
regular
The Namaste spice cake mix is SUPER good in this recipe!
This is an old Weight Watchers recipe. They are awesome!! I have made them with different flavor cake mixes and they turn out great.
I make this with a sugar free vanilla cake mix too and add pumpkin spice!
Anything pumpkin for me – yum!
Perfect, especially thus time of year
Will almond flour work for the muffins?
YES – just remember oat flour is more dense than almond flour – it’s dryer… so when I sub out almond flour for oat flour I sometimes add a little extra moisture with an extra 1/2 an egg or a small egg or extra canned pumpkin- and don’t over bake – oat flour will dry it out – I love oat flour – it feels more like regular flour just don’t over bake.