Name: Nourishing Oat Flour Pumpkin Muffins
Prep time: 10 min
Cook time: PT-455085H3M23S
Total time: 30 min
Cuisine: North American
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

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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.

One bowl chocolate chip oat flour pumpkin muffins made with oat flour, pumpkin puree, creamy natural peanut butter, and chocolate chips.

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!

Wydler reaching for a oat flour pumpkin muffin. One bowl chocolate chip oat flour pumpkin muffins made with oat flour, pumpkin puree, creamy natural peanut butter, and chocolate chips.

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

How to Store Oat Flour

Making Your Pumpkin Muffins Gluten Free

Nutrition Benefits of Oat Flour Pumpkin Muffins

How to Store Your 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!

A muffin tin full of oat flour pumpkin muffins is placed on a blue napkin. On the side there is a muffin cut in half on a white plate. Recipe by lindsay pleskot registered dietitian

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!

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!