Soft & fluffy pumpkin spice muffins made with white whole wheat flour and sweetened with maple syrup or honey. They contain NO processed sugar or butter and are easy to make in just one bowl in under 30 minutes!
With pumpkin season just around the corner, I thought I’d share these delicious healthy pumpkin muffin recipes. These are a staple in our home for all the right reasons. They’re full of pumpkin and spice flavor and are everything full should be. They’re made healthier by using white whole wheat flour, and avocado oil, and replacing the sugar with pure natural maple syrup or honey. They’re so delicious you would never know! They make a delicious grab-and-go breakfast or snack and are kid-approved too. In fact, they’re my kid’s favorite lunch box snack during fall.
What Makes These Pumpkin Muffins Healthy?
These pumpkin muffins are made healthy by making small changes that yield delicious results! The sugar is replaced with honey. For the butter, we opted for Avocado oil. You can also use olive, coconut oil, or even apple sauce. As for the flour, whole wheat flour works wonders!
You Will Need:
You’re going to need several essential ingredients to make these wholesome Pumpkin Muffins. The following ingredients are absolute must-haves:
White Whole Wheat Flour: The base of these delicious muffins is white whole wheat flour. It’s very similar texture to all purpose flour but is a bit more nutrient dense and yeileds similar results.
Maple Syrup- Maple syrup or honey is used to naturally sweetness these muffins and add another layer of flavor and moisture. You can use either but I highly recommend maple syrup as the flavor pairs perfectly with pumpkin and spice.
Pumpkin Puree – As the base of these muffins, you can’t skip out on the pumpkin puree. Make it yourself or purchase premade pumpkin puree. Just make sure it’s sugar free.
Pumpkin Spice- The pumpkin spice powder adds more pumpkin flavor to the muffins. Alternatively, you can also replace this with your own pumpkin spice blend.
How to Make Healthy Pumpkin Muffins
These pumpkin muffins are SO EASY to make! I promise you will be able to whip up a batch in just 10 minutes.
Simply whisk all the wet ingredients: Pumpkin puree, eggs, maple syrup, oil, sour cream, and vanilla. Then whisk in the dry ingredients and transfer to a greased or parchment-lined muffin pan.
Bake for 18-20 minutes or until cooked through and you are done!
Recipe Tip
Don’t overmix the muffins as this will make them dense and less fluffy. Instead, mix until you simply don’t see any flour visible in the batter.
What can I add to pumpkin Muffins?
There are so many pumpkin muffin add-ins that work well with pumpkin flavor. Chopped nuts, Chopped chocolate or chocolate chips, pumpkin seeds, raisins, or a handful of oats.
What is the difference between whole-wheat flour and white whole-wheat flour?
Whole-wheat flour is made with red wheat, which is darker in color. It has a slightly bitter taste and a coarser texture. White whole-wheat flour which lacks bran color. It also has a milder flavor and a softer texture.
Can I use all-purpose flour?
Yes, I sometimes simply replace the flour with all-purpose flour when needed. It will yield very similar results. You can also use half all-purpose flour and half whole wheat flour.
More Delicious Healthy Muffins
- Healthy Peanut Butter Muffins
- Healthy Banana Muffins
- Almond Flour Pumpkin Muffins
- Healthy Blueberry Muffins
- Healthy Carrot Muffins
- Paleo Banana Bread Muffins
- Keto Pumpkin Cream Cheese Muffins
- Healthy Banana Oatmeal Muffins
Healthy Pumpkin Muffins
Ingredients
- 1 cup pumpkin purée
- 2 eggs
- 1 cup pure maple syrup
- ½ cup avocado oil, or melted coconut oil or butter
- ¼ cup sour cream or milk
- 1 Tablespoon vanilla extract
- 2 cups white whole wheat flour, or all purpose flour
- 1 Tablespoon pumpkin pie spice
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
Instructions
- Preheat oven to 350° F. Spray a 12-cup muffin pan with cooking spray or line with muffin liners.
- Add the pumpkin puree, eggs, maple syrup, avocado oil, sour cream, and vanilla to a large mixing bowl. Whisk for 1 minute or until fully combined
- Stir in the remaining dry ingredients: flour, pumpkin spice, cinnamon, baking powder, baking soda, and salt. Whisk until fully combined, about 1-2 minutes. At this point, feel free to add ½ cups of chopped nuts or chocolate chips if desired.
- Divide batter evenly into prepared pan, filling muffin cups about ¾ way full. Top with unsalted pepitas, chopped nuts, baked oats, or mini chocolate chips.
- Bake for 18 to 20 minutes or until a toothpick inserted comes out clean. Cool for at least 10 minutes and enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
How To Store Muffins
There are two easy ways to store your Muffins. You can put them in a food storage container with a lid or place them in a food storage bag with a zipper seal. Make sure to use parchment paper to separate rows of muffins to keep them from sticking together. Store them on the kitchen counter for up to 4 days or place them in the fridge for up to a week.
To Freeze: if you have more than enough muffins that you do not want to go to waste, place them in the freezer where you can store them for up to 3-4 months at a time before eating them. To reheat, simply pop in the microwave and heat for 60 seconds or until warmed through or place on the counter to thaw.
Delicious 😋 Just the right amount of sweetness!
Just made these! They’re very soft and have lots of pumpkin flavor!!
(I think you forgot to list the sugar in 2. of the instructions.)
Looks nice! I’m going to try it with sweet potato, which I have at home.
I’m going to cut way down on the sugar, and the oil.
Can you use pumpkin pie mix instead of pureed pumpkin?
I would not recommend pumpkin mix as it has added sugars and spices.
Can you use canned ‘pure’ pumpkin instead of pureed pumpkin?
Yes that works!