Healthy Pumpkin Muffins
This healthy pumpkin muffin recipe is a cozy fall favorite made with whole wheat flour, naturally sweetened with maple syrup or honey, and packed with warm spices.
Ingredients
- ⅓ cup melted coconut oil or extra-virgin olive oil
- ½ cup maple syrup or honey
- 2 large eggs at room temperature
- 1 cup pumpkin purée not pumpkin pie filling
- ¼ cup milk of choice almond, oat, or dairy
- 2 teaspoons pumpkin spice blend or homemade: 1 tsp cinnamon, ¼ tsp nutmeg, ¼ tsp ginger, ¼ tsp cloves, ¼ tsp allspice
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- 1 ¾ cups whole wheat flour
- ⅓ cup old-fashioned oats plus extra for topping
- Optional:
- 2 teaspoons turbinado raw sugar for a sweet, crunchy topping
Instructions
Preheat the oven
- Preheat your oven to 325°F (165°C). Grease a 12-cup muffin tin with non-stick spray or butter unless your pan is non-stick.
Mix the wet ingredients
- In a large bowl, whisk together the melted coconut oil (or olive oil) and maple syrup (or honey). Add the eggs and whisk until well combined. Stir in the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract, and salt.
Add the dry ingredients
- Gently mix the whole wheat flour and oats into the wet ingredients using a large spoon. Stir just until combined it's okay if the batter has a few lumps. If you're adding mix-ins like nuts, chocolate chips, or dried fruit, fold them in now.
Fill the muffin tin
- Divide the batter evenly among the 12 muffin cups. Sprinkle the tops with a little extra oats and a pinch of raw sugar for a light crunch, if desired.
Bake and cool
- Bake the muffins for 22–25 minutes, or until a toothpick inserted into the center comes out clean. Let the muffins cool in the pan for about 10 minutes before transferring them to a wire rack to cool completely. These muffins are delicate when warm, so handle them gently.
Enjoy or store
- These muffins taste even better after resting for a few hours. Store them at room temperature for up to 2 days, in the refrigerator for up to 4 days, or freeze for up to 3 months.
Notes
Simply Nourished Life’s Baking Tips
Here are a few tips to ensure your muffins turn out perfectly every time:- For extra protein, try adding 2 tablespoons of Greek yogurt or cottage cheese to the batter.
- If you're baking for toddlers or kids, skip the raw sugar topping to reduce added sweetness.
- Use room-temperature eggs and milk to help the batter mix more evenly.
- If you're out of pumpkin spice blend, make your own with a mix of cinnamon, ginger, nutmeg, and allspice.
- For a slightly nuttier flavor, try melted coconut oil.
- To make these muffins gluten-free, substitute the whole wheat flour with oat flour or almond flour.
Variations, Leftovers & Storage
Want to customize your muffins? Here are a few ideas:- Gluten-Free: Substitute oat flour or almond flour for the whole wheat flour.
- Dairy-Free: Use almond milk or another plant-based milk alternative.
- Add-ins: Stir in chopped nuts, dark chocolate chips, or dried cranberries for extra flavor.
- To store leftovers, keep muffins in an airtight container at room temperature for up to 2 days or refrigerate for up to 4 days.
- For long-term storage, freeze the muffins in a freezer-safe bag for up to 3 months.
- Simply thaw individual muffins at room temperature or warm them in the microwave for 10–15 seconds.
- Calories: 160
- Protein: 3g
- Fat: 7g
- Carbs: 22g
- Fiber: 3g
- Sugar: 9g