These gluten free pumpkin muffins are made with oat flour, pumpkin puree, and creamy natural peanut butter for a protein boost (while also keeping them soft and fluffy)! Naturally sweetened with maple syrup, this easy pumpkin muffin recipe is the perfect pick-me-up with (health) benefits! Recipe yields 12 muffins.
With just 10 minutes of prep time, these healthy pumpkin chocolate chip muffins are irresistible! Seriously: the proof is in the pictures. Haha. I instantly regretted my decision to try to snap these photos while my toddler Wylder was running around, BUT afterward, I had full confidence that you’d love them!
This easy pumpkin muffin recipe comes together quickly! It’s made with simple ingredients you probably have in your pantry. Plus, everything can be mixed into one bowl for minimal mess and clean up! With a cook time of 18-20 minutes, just like that you’ve got a delicious snack ready to go!
Tip: I find that having plenty of snack recipes on hand, like my carrot coconut muffins, frees up more time in my life, so I’ve created a list of quick and easy meal prep snacks for you here!
To make these nourishing pumpkin muffins gluten free, I use oat flour, which has become a staple for me while baking. As a registered dietitian, I’m always a fan of getting more fibre in our diets. The oats add a boost of fiber (and extra vitamins!) while still keeping them nice and fluffy. You can even make your own oat flour! It’s so easy and a fraction of the cost of buying it!
Here are some helpful tips you’ll find throughout the post!
How to Make Your Own Oat Flour
Making Your Pumpkin Muffins Gluten Free
Nutrition Benefits of Oat Flour Pumpkin Muffins
What to Do with Leftover Pumpkin Puree
How to Make your Own Oat Flour
Making your own oat flour is so easy! All you need is:
- Rolled oats
- A high-speed blender
Add oats to your blender or grinder. Blitz until they’re a flour-like consistency. (About 10-30 seconds depending on your blender.)
How to Store Oat Flour
I like to blend up a large batch and keep it in an airtight container. That way, it’s ready whenever I need it! For storing, keep it in a cool, dry place like your pantry for up to 3 months if it’s cool, dark, and dry—or your freezer for up to 6 months!
Making Your Pumpkin Muffins Gluten Free
An important note for those of you on a truly gluten-free diet: Not all oats are gluten free! Regular oats are often cross-contaminated with wheat, rye, or barley, so be sure to buy oats that are labeled “gluten-free”! This will be clearly stated on the package.
Nutrition Benefits of Oat Flour Pumpkin Muffins
Pumpkin
Vitamin A:
- Supports vision, skin, and immune health.
Vitamin C:
- A powerful antioxidant. Antioxidants help prevent cell damage and can slow down the aging process.
- Required for making collagen. Collagen is the major component of connective tissues including those in tendons, ligaments, and muscles. It provides our skin with structure and strengthens our bones.
Oats
Fiber:
- Slows down the rate that food moves through our digestive tract, allowing more time for nutrient digestion and absorption!
- Keeps our digestive tract healthy by contributing to a good bacteria population and providing energy to intestinal cells.
- Balances blood sugar levels and keeps you feeling full longer.
B-Vitamins:
- Help our body turn food into usable energy.
How to Store Your Muffins
Counter Top:
- Store in airtight container for 2-5 days.
Fridge:
- Store in airtight container for up to a week.
Freezer:
- Store in airtight container for up to 3 months.
What to do with that Leftover Pumpkin Puree?
I’ve got just the recipes for you!
- Pumpkin Pie Energy Bites
- Creamy Pumpkin Spice Smoothie
- Pumpkin Pecan Oatmeal
- DIY Pumpkin Spice Latte
- Creamy Pumpkin Sage Pasta
I can’t wait for you to try this recipe! If you do, let me know what you think in the comments below! And don’t forget to tag me on social media @lindsaypleskot with #makefoodfeelgood. It makes me so happy to see these recipes come to life in your kitchen!
Print
Nourishing Oat Flour Pumpkin Muffins
- Total Time: 30
- Yield: 12 Muffins 1x
- Diet: Vegetarian
Description
These wholesome pumpkin muffins are made with oat flour (making them gluten-free), canned pumpkin purée and creamy natural peanut butter for a protein boost while keeping them soft and fluffy! Naturally sweetened with maple syrup, they are the perfect pick me up with (health) benefits!
Ingredients
- 1 cup pumpkin purée
- ⅓ cup milk or milk alternative of choice
- 2 large eggs
- ⅓ cup natural peanut butter
- ⅓ cup maple syrup
- 2 tsp vanilla
- 1 ½ cups oat flour
- 1 ½ teaspoons pumpkin pie spice
- 2 tsp baking powder
- ¼ tsp salt
- ¼ cup mini chocolate chips
Instructions
- Preheat oven to 350F. Line a muffin tray with silicone or parchment paper liners and set aside.
- Combine all wet ingredients (pumpkin purée, milk, eggs, peanut butter, maple syrup, vanilla) in a medium sized bowl. Whisk until well combined.
- Add remaining ingredients and stir with a fork to incorporate all of the dry ingredients. Don’t overmix!
- Divide the mixture between the muffin tins, topping with more chocolate chips and a few oat flakes for decor if desired. Bake for 18-20 minutes. Muffins are done when a cake tester or toothpick, inserted into the middle of the muffin, comes out clean.
- Allow muffins to cool and enjoy immediately (or see storage directions below)!
Notes
To Store on Counter Top: Store in airtight container for 2-5 days.
To Store in Fridge: Store in airtight container for up to a week.
To Store in Freezer: Store in airtight container for up to 3 months.
Other Optional Add-Ins: Pumpkin seeds, walnuts, cranberries or raisins.
- Prep Time: 10 Minutes
- Cook Time: 18-20 Minutes
- Category: Baking
- Method: Baked
- Cuisine: North American
Keywords: pumpkin puree, oat flour, peanut butter, chocolate chips, muffin tin, fall, winter, recipes, thanksgiving
![This might be controversial but let’s talk about sugar [AD].
As a dietitian it boggles my mind how much misinformation (and fear mongering) there is out there, especially when it comes to sugar. Let’s talk about 3 of the most common misunderstandings I hear.
❌ It’s not sugar addiction. ✔️It’s sugar *restriction*
Did you know that the majority of studies done on “food addiction” were actually conducted on subjects that were restricted or deprived from food. Why is this important? When we are deprived of food in general or something specific like sugar, our body’s natural response is to actually crave it more. It’s psychology 101.
❌ Sugar does not cause hyperactivity. ✔️It provides Energy
Sugar is simply carbohydrates broken down into their simplest form (aka the form we use for ENERGY!). Of the 3 macronutrients (carbs, fat & protein), carbs are broken down into energy the fastest which means you feel it quicker. So that burst of energy you’re getting after eating a piece of chocolate? It’s just your body doing its job.
❌ Sugar isn’t toxic. ✔️It’s food.
Okay this one drives me crazy. Saying something is toxic, is saying it’s poisonous. Sugar is a food that our bodies can digest and convert into energy. There are many forms of sugar and it is one source of fuel for our bodies. You don’t need to call poison control when you eat it, so stop saying it’s toxic.
Do you agree or disagree? Let me know in the comments below and follow @lindsaypleskot for more no BS nutrition talk.
#makefoodfeelgood](https://www.lindsaypleskot.com/wp-content/uploads/sb-instagram-feed-images/346822580_255519153657568_2366306558727283355_nfull.jpg)
MaryAnne says
Thank you for this recipe—super moist and so easy! The whole family loved these! Using regular sized dark chocolate chips worked well flavor-wise, and although the fam probably wouldn’t enjoy it as much as I would, adding cranberries and/or some nuts/seeds would be fantastic! Definitely going to have to make more and put some extras in the freezer to have on hand for some tasty (and healthy!) treats.
★★★★★
Lindsay Pleskot says
I’m so happy the whole fam is enjoying these MaryAnn! I love the idea of adding cranberries, nuts/seeds! That does sound fantastic! I’ve been keeping a batch in the freezer and let me tell you it is very nice to be able to pull these out and have an instant snack! Enjoy!
Annie L says
I made these and they are such an easy recipe !!! Made it all more easier to get everything together and create. I love the pumpkin and even more so loved the oat. Plus no added sugar makes them “healthy” 😉
The reason I only gave this a three star is a felt there could be more spice and more of a kick to them. If I have a bite of them without a chocolate chip, something feels missing.
Though saying that, I will make them again and maybe add something a little more to them!!
Great recipe!
★★★
Lindsay Pleskot says
I am so glad you found this recipe so easy Annie! I love the idea of adding cranberries, nuts/seeds! And yes, and easy fix to add more spice in there to your liking!
AmandaPenner says
LOVE. Have made these 3 times now and they disappear instantly. They come together so quickly too, great recipe! Thank you!!
Lindsay Pleskot says
Ah this makes me SO happy Amanda!! At least they appear as quick as they disappear! haha thanks for sharing! Have a great day!
Nicole says
These were delicious!! Do you think they would be equally good with almond butter instead of peanut butter?
★★★★★
Lindsay Pleskot says
Hi Nicole! I am so happy to hear you loved these! And YES! I totally think almond butter would be delish in these! If you need a nut free option pumpkin seed butter should work too 🙂 Enjoy!
Suzanne says
These muffins are a perfect healthy treat for fall !! a Quick easy snack for kids lunch too ! These are a must try !!
★★★★★
Lindsay Pleskot says
Hi Suzanne! Yay to the school lunch win! So happy you and the fam are enjoying these. Thanks for sharing your feedback!
Samantha says
Delicious, quick to put together, and perfect for fall! Also excited to make something for my sister who is lactose and gluten free that is delicious and a normal texture!
★★★★★
Lindsay Pleskot says
So happy you are enjoying them Samantha! And yay to being versatile for your sis too! Great feedback to hear re: the texture too. Enjoy the fall baking!
Anna says
I am not a baker by any stretch but I really enjoyed making these! Super straightforward and they came out perfect. They taste healthy and not cakey like so many muffins out there. Threw one on my kids plate at breakfast to be the wild mum giving him chocolate at 7am. He approved them which is pretty unique these days, so will be making them in big batches for us both to enjoy.
Thanks Lindsay!
★★★★★
Lindsay Pleskot says
Yay! I Love everything about this! Mom win, baking win, love it! So happy they are being enjoyed all around Anna! Thanks for sharing your feedback! xo
Taylor Newell says
Would love to use more of your recipes, but it requires that I see the nutrition info before I begin. (Protein content specifically) can you start including this?
★★★★★
Lindsay Pleskot says
Hi Taylor! So happy to hear you’re interested in the recipes. Unfortunately nutrition info is something we don’t include as it can be triggering for some. But I know there are different online platforms like My Fitness Pal where you can enter recipes and get the nutrition info calculated for you! I hope something like that works for you so you are able to use the recipes! Thanks for understanding!