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Healthy Pumpkin Muffins (Gluten-Free)

Fluffy and moist, these Gluten-Free Pumpkin Muffins are the perfect pumpkin-filled treat! They're healthy enough breakfast, delicious enough for dessert, and packed with cozy fall flavors. Vegan, Gluten-free, Oil-Free, Refined-sugar free and Nut-free options.
Course Breakfast
Cuisine American
Method Oven
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 12 muffins
Calories 237kcal
Author Caitlin Shoemaker



  • Prep: Preheat the oven to 350F and grease or line a 12-muffin tin with paper liners. Blend the oats into a fine flour, if you haven’t done so already.
  • Mix the batter: Mix the pumpkin puree, milk, coconut sugar, nut butter, vanilla, and lemon juice together in a large bowl until a thick, even consistency forms. Add the blended oat flour, baking powder, baking soda, pumpkin pie spice, and salt to the bowl; mix well. Fold 3/4 cup of the walnuts or chocolate chips into the batter until evenly distributed.
  • Bake: Fill each muffin liner with ~1/2 cup of batter. Sprinkle the remaining 1/4 cup of nuts or chocolate over the muffin tops. Bake in the middle rack of the oven for 30 to 32 minutes, until fluffy and golden. Remove from the oven and let sit in the tin for 5 minutes before transferring to a baking rack. Let cool completely.
  • Storage: These muffins will keep at room temperature for up to 5 days, or can be frozen for up to one month.


  • Substitutions: Brown sugar can be replaced with coconut sugar or another granulated sweetener. You can use any nut or seed butter for this recipe, though I prefer almond butter or peanut butter. I have not tested this recipe with any other flours.
  • Oat Flour: To make oat flour, add the oats to a high-speed blender and process for 45 to 60 seconds, until a fine, fluffy flour forms.
  • Pumpkin Pie Spice: You can use a store-bought blend for this recipe, or make your own!


Calories: 237kcal | Carbohydrates: 33g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 311mg | Potassium: 269mg | Fiber: 4g | Sugar: 16g | Vitamin A: 5966IU | Vitamin C: 4mg | Calcium: 145mg | Iron: 2mg