Healthy Pumpkin Muffins

pile of pumpkin muffins topped with chocolate chips and pepitas

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Everyone needs these Healthy Pumpkin Muffins in their life! A simple recipe made with pumpkin purée, sweetened with maple syrup and made with whole wheat pastry flour for the softest, tender muffins. 



Dry Ingredients

Wet Ingredients

  • 1.25 cups canned pumpkin
  • 1/4 cup avocado oil (see notes)
  • 1/2 cup maple syrup
  • 1 large egg
  • 1/2 cup + 1 Tablespoon non-dairy milk (cashew, almond, coconut, oat or similar consistency)


  1. Preheat oven to 425ºF and grease 12-cup muffin pan, or use silicone baking cups; set aside.
  2. In a medium bowl combine dry ingredients, flour, pumpkin pie spice, baking soda, baking powder and salt; set aside.
  3. In a large bowl whisk together pumpkin, oil, maple syrup, egg. Slowly add half of the dry ingredients, gently stir, then add the milk and remaining dry ingredients. If using mix-ins, add them in before dry ingredients are fully incorporated.
  4. Evenly distribute batter into muffin pan, filling about 3/4 way full. Top with pepitas if you’d like.
  5. Bake muffins for 5 minutes at 425ºF then drop oven to 350ºF and bake for an additional 12-18 minutes, or until inserted toothpick comes out clean.
  6. Allow muffins to cool in pan for 10 minutes before moving to wire rack to cool completely.


VEGAN – sub egg with 1 flax egg. Or make my recipe for Vegan Pumpkin Muffins.

FLOUR – you can use whole wheat white flour, or use 1 cup all-purpose flour with 2/3 cup whole wheat flour. If you want to use all all-purpose flour, use 1.75 cups. If looking to make gluten-free, sub in Bob’s Red Mill 1:1 Baking Flour. If you’d like a grain free muffin recipe, try these.

SWEETENER – This recipe was tested and made with maple syrup. Honey is also an okay substitute. Do not sub in a granulated sugar or your wet-to-dry ratios will be off.

PUMPKIN – Canned pumpkin may vary by brand. Libby’s is darker and thicker than Farmer’s Market brand. If using canned pumpkin with consistency like Farmer’s Market brand, only use 1/2 cup of milk. I did not test this recipe with homemade pumpkin purée.

LARGER MUFFINS – If you want slightly larger muffins, you can distribute the batter into 10 muffin cups, and they’ll need a couple more minutes of bake time at 350ºF.