These Healthy Pumpkin Muffins are made with whole wheat flour, warm spices, pumpkin, and sweetened with maple syrup. They’re moist, flavorful, and a great breakfast or snack for fall!
Why you’ll love them
Whole Grains – these muffins are made with 100% whole grains. White whole wheat flour gives them a lighter flavor and texture, but you still get the benefits of the whole grains.
Naturally sweetened – Pure maple syrup replaces refined sugar. The maple flavor also pairs perfectly with the pumpkin and warm spices.
Easy to make – These muffins are so easy to make! I used two bowls for them, but you can easily just make them in a single bowl. Just be sure to combine the wet ingredients in the bowl first before adding in the dry ones.
Ingredients you’ll need
- White whole wheat flour – White whole wheat flour is still 100% whole wheat. It’s not a combination of white and whole wheat and it’s not bleached. It’s mild in flavor and lighter in color than traditional whole wheat.
- Pumpkin pie spice – Use store bought or make a homemade blend.
- Cinnamon – While there is cinnamon in pumpkin pie spice already, I like to add additional to drive home that warm sweet flavor.
- Baking soda
- Pumpkin purée – Not to be confused with pumpkin pie filling which has added sugar.
- Maple syrup – Be sure to use pure maple syrup and not pancake syrup, which has no maple in it.
- Avocado oil – I like to use avocado oil because it’s neutral in flavor. It can be pricey compared to other oils so if that’s a concern go with olive oil or a good quality canola oil.
- Milk – Both dairy and non-dairy milk will work.
- Vanilla – My preference is to use vanilla bean paste in baking recipes because the flavor is more pure and intense. Vanilla extract works too.
- Pepitas – also labeled as pumpkin seeds. Be sure to not buy salted for this recipe.
How to make healthy pumpkin muffins
Mix the wet ingredients – Combine the pumpkin, oil, eggs, maple syrup, milk, and vanilla in a bowl and whisk them together until they’re completely combined.
Mix the dry ingredients – In a separate bowl whisk together the flour, baking soda, salt, and spices.
Combine the wet and dry ingredients – Pour the wet ingredients in with the dry and gently stir them together with a rubber spatula. Add in the pepitas and stir just until they’re distributed throughout the batter.
Try not to over-mix or you’ll work the gluten and the muffins will be tough. I like to fold the batter just until you can no longer see streaks for flour.
Bake – Bake the muffins on the middle rack of a preheated 350° F. oven. You can either use muffin cups or spray the muffin pan with cooking spray. The muffins will need 15-20 minutes to bake. When a toothpick inserted in the middle of one of them comes out clean or with a few crumbs attached, then they’re done.
Cool – Cool the muffins in the pan for 5-10 minutes before removing them onto a wire cooling rack. Be sure they are completely cool before storing any of the leftovers.
Storage and Freezing
I always think muffins taste best the day they are made, however these will keep for 2-3 days on the countertop or refrigerator in an airtight container.
To freeze the muffins, let them cool completely. Wrap them individually in plastic wrap and then put them in a resealable freezer bag. You can also flash freeze them on a sheet pan for about 30-60 minutes and then transfer them into an airtight container. The muffins will keep in the freezer for up to 3 months.
- Chocolate chips – You could also make these pumpkin espresso chocolate chunk muffins if you’re into chocolate in your muffins
- Pepitas (pumpkin seeds) like I’ve used in this recipe.
- Dried fruit – raisins, cranberries, or cherries would all be delicious.
- Nuts – toasted nuts such as pecans or walnuts.
Tips for the best muffins
- Use a spoon to scoop the flour into the measuring cups. Don’t pack the flour in or you’ll have too much. Level the flour off with the back of a knife.
- Gently stir the muffin batter with a rubber spatula. Don’t beat or whip it. This will activate the gluten in the flour and cause your muffins to turn out tough.
- Bake the muffins on the middle rack of the oven. Baking on the top or bottom may result in the tops or bottoms of the muffins browning too much or burning.
More muffins you’ll love
- Cranberry Apple Carrot Muffins
- Cranberry Orange Muffins
- Pumpkin Apple Muffins
- Mini Chai Muffins with Vanilla Bean Glaze
- Lemon Zucchini Muffins
Did you make these Healthy Pumpkin Muffins? I’d love if you’d leave a recipe rating and review below.
Healthy Pumpkin Muffins
- 1/4 cup avocado oil, olive oil or canola can also be used
- 1/2 cup maple syrup
- 2 eggs
- 1 cup pumpkin purée
- 1/4 cup milk of choice
- 2 teaspoons vanilla extract
- 1 3/4 cup white whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 2 teaspoons pumpkin pie spice
- 1 teaspoon ground cinnamon
- 3 tablespoons unsalted pepitas, plus extra for sprinkling on top
- Preheat oven to 350° F. and spray a 12-cup muffin pan with cooking spray or add muffin liners to it.
- In a large bowl whisk together the dry ingredients. In a smaller bowl whisk together the wet ingredients. Pour the wet in with the dry and stir them together with a rubber spatula until you no longer see streaks of flour. Don't over-mix.
- Stir the pepitas into the batter and then divide it evenly into the muffin pan. Place on the middle rack of the oven and bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean or with a few crumbs attached.
- Let the muffins cool in the pan for 5-10 minutes before removing them onto a wire cooling rack.
Amount Per Serving: Calories: 165Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 31mgSodium: 211mgCarbohydrates: 25gFiber: 3gSugar: 9gProtein: 4g
Nutritional information is an estimate. Please consult a registered dietician for the most accurate nutritional information.
Leave a Reply