These secretly healthy oat flour pumpkin muffins are ultra moist, fluffy, and perfectly spiced with the softest crumb—plus, no refined sugars! They’re an easy, gluten-free option for breakfast, snack, or dessert.
The best healthy pumpkin muffin recipe
I’m a sucker for anything pumpkin-spiced. Some of my favorites are banana pumpkin muffins, soft pumpkin cookies, pumpkin oatmeal bars, and healthy pumpkin bread. But let’s not forget these classic chocolate chip oat flour pumpkin muffins! You need a perfect pumpkin muffin recipe in your life.
These muffins are a Healthful Blondie staple—one of my first recipes when I started the blog. I recently updated the photos, but the recipe is still the same.
You’ve got to try these super fluffy, moist oat flour pumpkin muffins. They’re soft, tender, and packed with sweet pumpkin spice flavor. Plus, they’re made with wholesome ingredients like maple syrup, coconut oil, pumpkin puree, and oat flour.
The best part? These muffins are technically FLOURLESS because you can blend rolled oats for the “flour.” There is no refined flour in this recipe.
Trust me, even non-healthy eaters will love them! Baking a batch couldn’t be easier. I cannot wait to hear what you think!
Why you’ll love this recipe
- So Moist: Oat flour pumpkin muffins are soft, moist, and fluffy.
- Secretly Healthy: Made with good-for-you ingredients and blended rolled oats.
- Gluten-Free: 100% gluten-free pumpkin muffins.
- Oat Flour: There are no refined flours in this recipe.
- Naturally Sweetened: These healthy pumpkin muffins are sweetened with maple syrup.
- No Butter: But they are still SO soft!
- Easy Recipe: Easy to make in one bowl.
- Under 30 Mins: Ready in under 30 minutes
- Freezer-Friendly: This is great for meal prep.
- Try these healthy pumpkin oatmeal bars and these pumpkin protein muffins next!
Ingredients needed
These fluffy oat flour pumpkin muffins call for simple and healthy baking ingredients; you’ll need oat flour, eggs, coconut oil, maple syrup, pumpkin puree, and a few other ingredients. The best part is that they are gluten-free, dairy-free, and refined-sugar-free! Here is a list of everything you need so you are prepared:
- Oat Flour: I used Bob’s Red Mill, but any brand works, or blend rolled oats for homemade.
- Baking Powder & Baking Soda: Both help the muffins rise and stay fluffy.
- Pumpkin Pie Spice: Store-bought is easy, but you can mix nutmeg, cinnamon, and allspice at home.
- Cinnamon: Adds extra Fall flavor.
- Eggs: Provide protein and hold the muffins together.
- Pumpkin Puree: Use unsweetened or canned, but not pumpkin pie filling.
- Maple Syrup: For natural sweetness—no refined sugars here!
- Coconut Oil: Keeps the muffins dairy-free and super moist.
- Vanilla Extract: A little goes a long way.
- Mix-Ins: Mini chocolate chips, walnuts, or pecans are great. For a healthier option, use chopped walnuts.
Kitchen tools needed
You only need a few kitchen utensils to make these homemade healthy oat flour pumpkin muffins. Here is a list:
- Two Mixing Bowls
- Whisk
- Cupcake Tin
- Cupcake Liners
- Measuring Cups + Tools
How to make healthy oat flour pumpkin muffins
These are the softest and fluffiest healthy oat flour pumpkin muffins and are so easy to make! You will want to make them over and over again. Here are step-by-step directions with pictures for visual reference:
Step 1:
Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with 12 liners.
Step 2:
Whisk together the oat flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon in a medium mixing bowl. Ensure all the clumps are removed, then set it to the side.
Step 3:
In another mixing bowl, whisk together the eggs, pumpkin puree, maple syrup, melted coconut oil, and vanilla extract.
Step 4:
Add in the dry ingredients and mix until combined and there are no lumps of flour; then, fold in the chocolate chips, walnuts, or pecans.
Step 5:
Next, fill each muffin liner with batter until about ⅔ full and then bake for 18 – 22 minutes or until a toothpick comes out clean. Let the muffins cool before enjoying them!
Expert baking tips:
- Spoon and Level the Flour: Avoid dry muffins by spooning and leveling oat flour into the measuring cup. Scooping directly adds too much flour.
- Let Them Cool: Allow the muffins to fully cool before enjoying so they hold together properly. Since there’s no gluten, they’ll crumble if eaten too soon.
- Check Freshness of Baking Powder & Soda: Old or expired leavening agents will result in gummy, flat muffins.
- Use Room Temp Ingredients: Cold ingredients can cause muffins to sink or take longer to bake.
- Don’t Skip the Coconut Oil: This keeps your muffins moist, as oat flour can dry out the batter.
- Avoid Overmixing: Mix until just combined—small lumps are okay! Overmixing leads to tough, dense muffins.
- Add Mix-Ins: Chocolate chips or chopped walnuts make for delicious add-ins.
Easy ingredient substitutions:
- Pumpkin Spice: You can make your own by mixing 1 teaspoon of ground nutmeg, 1 teaspoon of cinnamon, and 1 teaspoon of ground allspice.
- Pumpkin Puree: You can use canned pumpkin or homemade pumpkin puree. Do not use pumpkin pie filling.
- Coconut Oil: You can substitute the melted coconut oil with butter or dairy-free butter. I recommend Earth Balance vegan butter sticks for baking.
- Maple Syrup: You can use honey.
- Cinnamon: You can use an extra teaspoon of pumpkin pie spice.
- Chocolate Chips: Leave them off or substitute them with chopped walnuts or pecans.
How to make oat flour in a blender:
It’s easy! Just add 3–4 cups of rolled or quick oats to a high-speed blender and blend on high for 30–90 seconds until it turns into a fine, flour-like consistency with no oat grains remaining.
Afterward, measure the oat flour by spooning it into a measuring cup and leveling it off with a knife.
Frequently Asked Questions
Can I use homemade oat flour?
Yes, you can use homemade oat flour for these muffins. I left instructions above and in the recipe card below.
Can I add chocolate chips or walnuts?
Yes! Feel free to add chocolate chips, walnuts, or even pecans to these healthy pumpkin muffins.
Are these pumpkin muffins gluten-free?
These healthy oat flour pumpkin muffins are 100% gluten-free since we use oat flour. Make sure the oat flour you use is “gluten-free certified.”
What if I don’t have pumpkin pie spice?
If you don’t have pumpkin pie spice, mix 1 teaspoon cinnamon, ½ teaspoon nutmeg, ½ teaspoon ground ginger, and ¼ teaspoon allspice or cloves as a substitute.
Can I substitute the maple syrup with honey?
Yes, you can substitute honey for maple syrup in this recipe.
How do I know when baking oat flour muffins is done?
Oat flour muffins are done baking when they have risen, the tops are lightly golden, and a toothpick comes out clean. They should not be gummy or dense.
Why are these oat-flour pumpkin muffins healthy?
These muffins are healthy because they’re made with oat flour instead of refined flour, sweetened with maple syrup instead of refined sugar, and are both gluten-free and dairy-free. Plus, they’re packed with fiber, making them super filling!
How to store and freeze healthy pumpkin muffins:
Storing: Store leftover muffins in an airtight container at room temperature for up to 3 – 4 days.
Freezing: Make the muffins as directed, let them cool, add them to a freezer-safe bag, and freeze them for up to 3 months. When you are ready to eat them, let them defrost in the refrigerator overnight so they are ready to enjoy in the morning.
If you loved this muffin recipe, try these next!
- Almond Flour Pumpkin Muffins
- Banana Pumpkin Muffins
- Oatmeal Blueberry Banana Muffins
- Pumpkin Protein Muffins
- Healthy Pumpkin Oatmeal Bars
- Healthy Pumpkin Bread
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Oat Flour Pumpkin Muffins
Pin Recipe
Ingredients
- 1 ¾ cups oat flour, (store-bought or homemade) spooned & leveled
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1 tablespoon pumpkin pie spice, (or 1 teaspoon nutmeg + 1 teaspoon cinnamon + 1 teaspoon ground allspice)
- 1 teaspoon ground cinnamon
- 2 large eggs
- 1 cup pumpkin puree, (not pumpkin pie filling)
- ½ cup pure maple syrup
- ⅓ cup melted coconut oil, or butter
- 1 ½ teaspoon vanilla extract
- ½ cup chocolate chips, chopped pecans, or chopped walnuts, (I love mini chocolate chips and walnuts)
Instructions
-
Preheat the oven to 350°F and line a muffin tin with 12 liners.
-
In a medium mixing bowl, whisk together the oat flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon. Make sure all the clumps are removed, and then set it to the side.
-
In another mixing bowl, whisk together the eggs, pumpkin puree, maple syrup, melted coconut oil, and vanilla extract.
-
Make homemade oat flour: in a blender, add 1.5 cups of rolled oats, and blend on high for 45 seconds or until a “flour” consistency. Should make about 1 cup of oat flour.
-
Add in the dry ingredients and mix until combined and there are no lumps of flour. Fold in the chocolate chips, walnuts, or pecans.
-
Then, fill each muffin liner with batter until about ⅔ full. Feel free to sprinkle extra chocolate chips, pecans, or walnuts on top before baking.
-
Bake for 18 – 22 minutes or until a toothpick comes out clean. Let the muffins cool before enjoying them!
Notes
Freezing: Make the muffins as directed, let them cool, add them to a freezer-safe bag, and freeze them for up to 3 months. When you are ready to eat them, let them defrost in the refrigerator overnight so they are ready to enjoy in the morning.
Maple Syrup: You can also use honey.
Homemade Oat Flour: Add 3 to 4 cups of old fashion rolled oats or quick oats to a high-speed blender and blend on high for 30 – 90 seconds until it resembles a flour-like consistency. There should NOT be any oat grains left; make sure to blend it completely so it’s soft and smooth. After that, simply measure out the right amount of oat flour for this recipe calls by spooning into a measuring cup and leveling it with the back of a knife.
Spoon and level your flour. This is my #1 baking tip for oat flour muffins. Measuring the right amount of flour by spooning and leveling it into a measuring cup is super important. If scoop directly out of the bag, you will add too much flour, and the muffins will be dry.
Check the freshness of your baking powder and baking soda. If your baking powder or baking soda is expired or old, the muffins will not rise, and they will be gummy.
The nutritional information below is calculated without chocolate chips or nuts.
Nutrition
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