Name: Maple Pumpkin Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: ⅓ cup canola oil; 2 eggs; ½ cup maple syrup; 1 cup pumpkin puree; 1 tsp vanilla extract; 1 ¾ cup oat flour; 1 tsp baking powder; ½ tsp sea salt; ½ tsp pumpkin pie spice

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by Alexia Zolis, RD on September 2nd, 2024

Indulge in these cozy maple pumpkin muffins. They’re the perfect snack for fall and you won’t believe that they’re free of added sugar!

Pumpkin season is upon us, and what better way to kick off fall than with some delicious maple pumpkin muffins! I make these every fall and they never disappoint.

This recipe is healthy, filling, and free of added sugar. Additionally, if you have dietary restrictions, you’re in luck! These maple pumpkin muffins are peanut-free, dairy-free, and gluten-free, making them suitable for various dietary needs.

So, whether you’re enjoying them fresh out of the oven on a lazy Sunday morning or packing them as a snack for your busy weekday routine, these maple pumpkin muffins are sure to satisfy.

Make a batch today and see for yourself why these muffins are a fall favourite!

Why you will love maple pumpkin muffins

As a dietitian, I am always on the lookout for recipes that are not only delicious but also support a balanced and nutritious diet. These maple pumpkin muffins check all the boxes for me. Here’s why…

No Added Sugar: The natural sweetness from the pumpkin and maple syrup provides a healthier alternative to refined sugars, giving you that sweet satisfaction without the sugar crash

Fall Flavours: The combination of pumpkin along with the pumpkin spice, and maple syrup creates a warm, cozy flavour, that’s delicious in the fall.

FIlling: these muffins are packed with fibre from the oat flour and pumpkin, which helps promote healthy digestion and keeps you feeling fuller for longer.

Easy to Make: With simple ingredients and simple steps, you can whip up a batch of these muffins in no time!

Allergen-Friendly: These are peanut-free, dairy-free, and gluten-free pumpkin muffins, making them a great option for anyone with allergies.

Perfect Snack or Breakfast: These muffins work great for a quick breakfast or a satisfying snack any time of the day.

And let’s not forget about the wonderful aroma that will fill your kitchen while these muffins are baking!

Ingredients to make maple pumpkin muffins

To make these delicious maple pumpkin muffins, you will need:

Canola oil – A heart-healthy fat that keeps the muffins moist without adding any saturated fats. It’s a great alternative to butter or shortening in baking.
Eggs – These provide structure and richness to the muffins. They also help bind the ingredients together, ensuring the muffins are fluffy and tender.
Maple syrup – A natural sweetener that adds a rich, deep flavour without the need for refined sugar.
Pumpkin puree – The start ingredient! Pumpkin adds natural sweetness, moisture, and a boost of fibre and vitamins, especially vitamin A, which is great for eye health and immune function.

Vanilla extract – Adds a warm, aromatic flavor that complements the pumpkin and spices perfectly.
Oat flour – Adds a hearty texture and extra fibre, helping to keep you fuller for longer.
Baking powder – A leavening agent that helps the muffins rise, giving them a light and fluffy texture.
Salt – Enhances all the flavours.
Pumpkin spice – A classic blend of cinnamon, nutmeg, ginger, and cloves that adds a warm, spicy note to the muffins, making them taste like fall in every bite!

Make your own pumpkin spice

Whisk together the following spices in a small bowl:

3 Tbsp ground cinnamon
2 tsp ground ginger
2 tsp nutmeg
1 ½ tsp ground allspice
1 ½ tsp ground cloves

Use your pumpkin spice to make these muffins, add to coffee, desserts, cereal, you name it!

How to make maple pumpkin muffins

These muffins come together super quickly. Follow these steps so your muffins turn out perfect every time!

Preheat Your Oven: Start by preheating your oven to 350ºF (175ºC). Prepare a muffin tin by coating it with non-stick spray or lining it with muffin liners, then set it aside.

Mix the Dry Ingredients: In a large bowl, whisk together the oat flour, baking powder, baking soda, cinnamon, nutmeg, ginger, cloves, and salt until well combined.

Combine the Wet Ingredients: In a separate medium-sized bowl, mix the pumpkin puree, eggs, maple syrup, melted coconut oil, and vanilla extract until smooth.

Mix Dry and Wet Ingredients Together: Pour the dry ingredients into the wet ingredients and gently mix until just combined. Be careful not to overmix, as this may result in dense and tough muffins.

Fill the Muffin Tin: Scoop the batter into the prepared muffin tin, filling each cup about ¾ full.

Bake the Muffins: Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until a toothpick inserted into the centre of a muffin comes out clean.

Cool and Serve: Allow the muffins to cool in the tin for 5-10 minutes before transferring them to a wire rack to cool completely. Enjoy your delicious, healthy maple pumpkin muffins!

Tips for the perfect maple pumpkin muffins

Don’t Overmix: When combining the wet and dry ingredients, mix until just combined to keep the muffins light and fluffy.
Check Your Muffins Early: Every oven is different, so check your muffins a minute or two before the suggested baking time to avoid overbaking.
Make Them Ahead: These muffins freeze well so you can make a double batch and freeze the extras for a quick snack or breakfast on busy mornings.

Final thoughts

With their delicious flavors, wholesome ingredients, and ease of preparation, these maple pumpkin muffins are sure to become a fall-favourite. Enjoy them warm out of the oven, or store them for a healthy snack or breakfast on the go. Happy baking!

If you liked these muffins, you might also enjoy my no-sugar-added chocolate chunk banana bread!

If you make my maple pumpkin muffins, let me know in the comments! And don’t forget to tag me on Instagram @TheHealthyLivingRD so I can see your delicious creations!