These easy, from-scratch Healthy Pumpkin muffins have zero refined sugar and make a great fall breakfast to grab on the go.
Well, here we are three days into October and I’m home with a sick child. To be honest, I’m surprised it took this long for the Kindergartener to legitimately get sick because he’s spent so much time in the health room already for illegitimate reasons. Yep — my child has learned the thrill of work avoidance by feigning illness at the tender age of 5. There’s no hope for me. Send lots of help…and more of these pumpkin muffins.
These pumpkin muffins are SO EASY to whip up and have no refined sugar. They’re sweetened only by maple syrup, which takes nothing away from the strong pumpkin flavor and those warm, fall spices. I also used whole wheat flour because the pumpkin puree has no problem standing up to the coarser texture of whole grains, so these can be eaten guilt-free. Use almond flour is you want to go completely gluten free.
Pumpkin Pie Filling versus Pumpkin Puree
Pumpkin pie filling and pumpkin puree are two very different things. Be sure you buy pumpkin puree. Pumpkin pie filling has most everything you’d need to plop into a pie crust to make a pumpkin pie (including sugar and spices). Pumpkin puree comes straight from a cooked pumpkin – so it’s basically roasted squash that’s been pureed then packaged in a can. There are no additives or spices. That’s good for us and this recipe because we don’t need that extra sugar and we can include our own spices easily to make these pumpkin muffins.
What is pumpkin spice and what if you don’t have it?
It’s really easy to use a pumpkin pie spice alternative because pumpkin pie spice is just a compilation of spices you likely already have in your cupboard. If you don’t have pumpkin pie spice (that’s literally what the spice is called), just use:
- 1 teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground allspice or cloves
How to Store Pumpkin Muffins
You can store leftovers (if there are any) in an airtight container for 2-3 days for maximum freshness. I highly recommend freezing any leftovers after the first day. They’re delicious to gnaw on frozen (which is what I do in the mornings) or pop them in the microwave for 15-20 seconds before bolting out the door.
Other Grab and Go Breakfast Items
Check out these other breakfast items you can make in advance and have ready all week to grab on your way out the door:
- Small Batch Pumpkin Scones with Maple Frosting are so incredibly delicious and freeze really well for easy access and max freshness.
- Healthy Egg and Vegetable Bake — not exactly grab-and-go, but this is a really easy breakfast to individually pack in the refrigerator and heat up when you get to work.
- Blueberry Breakfast Cake with Lemon Drizzle is a perfectly sweet option when you need something quick and the whole family will love.
Happy Fall, y’all. It has begun!
PS: I’m DEFINITELY asking Santa for a new muffin tin this year. Please excuse the rust that has built up over the past 15 years.
Healthy Pumpkin Muffins with No Refined Sugar
- 1 3/4 cups whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- ⅓ cup coconut oil, melted
- ½ cup maple syrup
- 2 eggs
- 1 1/4 cups pumpkin purée not pumpkin pie filling
- ¼ cup milk
- 2 teaspoons pumpkin spice blend
- 1 teaspoon vanilla extract
- 1/4 cup old-fashioned oats for sprinkling on top
- Preheat oven to 325 degrees F. Line a muffin pan with muffin liners or spray the pan with non-stick cooking spray.
- In a small bowl, combine your flour, baking soda, and salt. Set aside.
- In a large, whisk together coconut oil, maple syrup, eggs, pumpkin puree, milk, pumpkin spice. and vanilla extract. Gently stir in flour mixture until combined.
- Drop about 1/4 cup of batter into each muffin tin. Sprinkle with oats and bake for 18-20 minutes or until toothpick inserted comes out clean.