Healthy Pumpkin Muffins Recipe
Healthy Pumpkin Muffins made with simple, healthy ingredients like maple syrup, pumpkin puree, whole-wheat flour, and banana. The perfect fall treat!
Servings: 12 muffins
Calories: 137kcal
Ingredients
- 1 cup all-purpose flour
- ½ cup whole wheat flour
- 3 tablespoons ground flaxseed/chia seed blend
- ¾ teaspoon baking soda
- ¾ teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon ground cinnamon - or pumpkin pie spice
- 2 large eggs - at room temperature
- ½ cup milk - any kind you prefer
- 3 tablespoons maple syrup - or honey
- 3 tablespoons coconut oil - or butter, melted
- 1 teaspoon vanilla extract
- ½ cup pumpkin puree
- 1 large ripe banana - mashed
- ¾ cup chopped pecans or walnuts - optional
Instructions
- Preheat the oven to 350°F (175°C). Lightly spray a muffin tray with non-stick cooking spray or line with muffin liners. Set aside.
- Prepare the dry ingredients: In a medium-sized mixing bowl, whisk together the all-purpose flour, whole wheat flour, ground flax/chia seed blend, baking soda, baking powder, salt, and ground cinnamon. Set aside.
- Combine the wet ingredients: In a separate large mixing bowl, whisk together the eggs, milk, maple syrup, melted butter or coconut oil, vanilla extract, pumpkin puree, and mashed banana until smooth.
- Mix the dry ingredients with the wet: Gently fold the dry ingredients into the wet ingredients, being careful not to overmix. If desired, fold in the chopped nuts.
- Fill the muffin tray: Divide the batter evenly between 12 prepared muffin cups. If desired, sprinkle the tops with additional chopped nuts or rolled.
- Bake: Place the tray in the oven and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
- Cool and serve: Let the muffins cool in the tray for 5 minutes before transferring to a wire rack to cool completely. Enjoy!
Notes
Yield: 12 muffins
Note: The estimated nutrition information does not include the optional pecans or walnuts.
To make these healthy pumpkin muffins:
Gluten-Free:
- Substitute the all-purpose flour with a 1:1 ratio of gluten-free all-purpose flour.
- Or, for a gluten-free and low-carb option: Use ¾ cup almond flour for every 1 cup of all-purpose flour, or blend almond flour with coconut flour (1:1 ratio).
- Use any dairy-free milk such as almond, soy, oat, or coconut milk.
- Use coconut oil or vegan butter as a substitute for melted butter.
- For a lower-fat option, use applesauce instead of coconut oil or butter.
- Replace the eggs with a flax or chia egg: Combine 1 tablespoon of ground flax or chia seeds with 3 tablespoons of water and let it sit until thickened (equivalent to 1 egg).
- Use ¼ cup unsweetened applesauce in place of 1 egg.
- Use maple syrup (already vegan) as the sweetener.
- Use any plant-based milk such as almond, soy, oat, or coconut milk.
- Refrigerator: Store leftovers in an airtight container in the fridge for 2-3 days.
- Freezer: Once cooled, wrap each muffin individually in plastic wrap, then place them in a large ziplock freezer bag. Store in the freezer for up to 3 months. To enjoy, remove from the freezer, unwrap, and microwave for 30 seconds or until warm.
Nutrition
Calories: 137kcal | Carbohydrates: 20g | Protein: 4g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Cholesterol: 31mg | Sodium: 135mg | Potassium: 171mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1663IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 1mg
Did you make this recipe?Tag @theforkedspoon and hashtag it #theforkedspoon and please leave your star rating in the comment section on this post.
Copyright © 2026 The Forked Spoon
