These healthy banana pumpkin muffins use Greek yogurt instead of butter and maple syrup instead of refined sugar, which puts them at 158 calories and 6g of sugar per muffin. Soft, fluffy, and made in one bowl in 30 minutes. Gluten-free option included.
Healthy Banana Pumpkin Muffins At A Glance
- ✅ Recipe Name: Healthy Banana Pumpkin Muffins (No Refined Sugar)
- 🕒 Ready In: 30 minutes (5 min prep, 25 min bake)
- 👪 Serves: 12 muffins
- 🍽 Nutrition: 158 calories, 6g sugar, 4g protein per muffin
- 🥣 Main Ingredients: Ripe bananas, pumpkin purée, Greek yogurt, maple syrup, eggs, flour (regular or 1:1 gluten-free), pumpkin pie spice
- 📖 Dietary Info: No refined sugar, no butter, gluten-free and dairy-free options
- 🍴 Best For: Make-ahead breakfasts, after-school snacks, lunchboxes, and fall baking. Freeze up to 3 months.
- ⭐ Why You'll Love It: Most banana pumpkin muffins run 20g of sugar and a stick of butter. Greek yogurt and ripe bananas do that work instead, so these land at 6g of sugar and stay soft and tender.
SUMMARIZE & SAVE THIS CONTENT ON
Two of my most-made recipes are my almond flour banana muffins and my oat flour pumpkin muffins. I kept going back and forth between them all fall, and eventually just wanted both flavors in one muffin.
Bananas and pumpkin turned out to be a better pair than I expected. The bananas bring the sweetness so that I could cut way back on the maple syrup. The pumpkin brings moisture, which is what lets Greek yogurt stand in for butter without the muffins turning dry.
I'm a little obsessed with healthier pumpkin baking in general. If you are too, my healthy pumpkin loaf is the moistest one I've made, and my pumpkin protein muffins are what I grab after training.
Jump to:
- Healthy Banana Pumpkin Muffins At A Glance
- Why These Banana Pumpkin Muffins Are Different
- Are Banana Pumpkin Muffins Healthy?
- Ingredients You'll Need
- Easy Substitutions & Variations
- How to Make Healthy Banana Pumpkin Muffins (Step-by-Step)
- Recipe Video
- Top Tips from My Kitchen
- How to Make Your Own Pumpkin Pie Spice
- How to Store & Freeze
- Banana Pumpkin Muffins FAQs
- More Healthy Pumpkin Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why These Banana Pumpkin Muffins Are Different
- 6g of sugar instead of 20g: Most banana pumpkin muffin recipes call for a full cup of granulated or brown sugar. These use ⅓ cup of maple syrup, and the ripe bananas cover the rest.
- Greek yogurt does the job of butter: Most banana pumpkin muffin recipes use a stick of butter or a half cup of oil. Greek yogurt keeps the crumb tender and adds protein instead of saturated fat.
- 158 calories per muffin: That's 45 to 70 calories lighter than the standard recipes, and the muffins are still full size, not mini.
- One bowl, no mixer: No creaming butter and sugar, because there's no butter to cream.
- Works with 1:1 gluten-free flour: I've baked it that way, and the crumb holds.
- Tested dozens of times: Flax eggs, chia eggs, almond flour, and coconut flour all failed in this recipe, and I'll tell you that upfront
⭐⭐⭐⭐⭐
Love these! Easy to make, and they turned out great. Super moist, good flavor, and not too sweet. Also approved by my 12-month-old!
- Kristina
Are Banana Pumpkin Muffins Healthy?
It depends on the recipe. Most banana pumpkin muffins land around 200 to 230 calories and 20g of sugar because they call for a cup of sugar and a stick of butter. These use maple syrup and Greek yogurt instead, which brings them to 158 calories and 6g of sugar.
| Per muffin | This recipe | Typical range |
|---|---|---|
| Calories | 158 | 204 to 230 |
| Sugar | 6g | 11g to 20g |
| Protein | 4g | 3g to 4g |
| Fiber | 1g | 1g to 3g |
Ingredients You'll Need
You'll need ripe bananas, canned pumpkin purée, Greek yogurt, maple syrup, eggs, coconut oil, flour, and warm spices. Here's what I've learned about each after testing this recipe dozens of times:
- Ripe Bananas: The spottier, the better. You want about 1 cup mashed, roughly 2 to 3 bananas. They do most of the sweetening here, which is why the maple syrup can stay at ⅓ cup. Underripe bananas will leave the muffins gummy and bland.
- Pumpkin Purée: Use 100% canned pumpkin, not pumpkin pie filling. I've tested both Libby's and Farmer's Market, and both work, though Libby's is slightly thicker. I stick to ½ cup. More pumpkin sounds like a good idea, but it weighs the batter down, and the muffins bake up dense.
- Greek Yogurt: This replaces most of the butter. I've tested whole milk and 2% and either works, though full fat makes them noticeably more tender. Sour cream is a good swap, and blended cottage cheese works too.
- Maple Syrup: Sweetens without refined sugar. Honey works 1:1 but has a stronger flavor and makes the muffins a bit denser.
- Coconut Oil: Just ¼ cup, melted and cooled. Melted butter or a neutral oil work if that's what you have.
- Eggs: Two large, at room temperature. They're doing real structural work here, so don't swap them (more on that below).
- Flour: All-purpose or a 1:1 gluten-free blend. I've baked both. Do not use coconut or almond flour; they completely change the texture.
- Baking Powder and Baking Soda: You need both. Flat muffins almost always mean one of them is past its prime, so check the date if yours have been open a while.
- Pumpkin Pie Spice and Cinnamon: No pumpkin spice on hand? Mix cinnamon, nutmeg, ginger, and cloves. Recipe for that below.
- Vanilla Extract: One teaspoon, pure if you have it.
- Salt: A pinch to balance the sweetness.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations
I've tested most of these myself. Where I haven't, I say so.
Gluten-Free Banana Pumpkin Muffins
Swap the all-purpose flour for a 1:1 gluten-free blend. I've baked it several times, and the texture holds. Do not use almond or coconut flour; they won't set. For grain-free, use my Almond Flour Pumpkin Muffins instead.
Oat Flour and Oatmeal Versions
Oat flour works for up to half the all-purpose flour. All oat flour turns them gummy. For a fully oat version, try my healthy pumpkin muffins instead.
Chocolate Chip Banana Pumpkin Muffins
Fold in ½ cup of chocolate chips at the very end. I use minis so there's chocolate in every bite.
Mini Banana Pumpkin Muffins
Same batter, same 350°F oven. Bake 10 to 12 minutes, starting at 8, since ovens vary. Makes about 24 minis.
Other Swaps and Mix-Ins
- Greek yogurt: Sour cream makes the crumb even more tender. Blended cottage cheese also works.
- Make them dairy-free: Use a thick coconut yogurt in place of the Greek yogurt. Same moisture and tang, slightly less protein.
- Maple syrup: Honey swaps 1:1, though it's stronger in flavor and makes them slightly denser.
- Extra protein: I don't recommend adding protein powder here; it dries out the crumb. Use my Pumpkin Protein Muffins instead.
- Mix-ins: Walnuts, pecans, peanut butter chips, or raisins, ½ cup total.
- Topping: Cinnamon sugar on top before baking gives you a crunchy finish.
How to Make Healthy Banana Pumpkin Muffins (Step-by-Step)
Here's the short version so you know what to expect. Full quantities and timing are in the recipe card at the bottom.
- Step 1: Whisk the dry ingredients in one bowl and the wet ingredients in another, then add the dry to the wet and mix until no streaks of flour remain. The batter should be thick and scoopable, not pourable. Stop as soon as it comes together; overmixing is the number one cause of dry muffins.
- Step 2: Scoop the batter into 12 lined muffin cups, filling each about ⅔ full.
- Step 3: Bake at 350°F for 22 to 26 minutes, until a toothpick comes out clean. Let them cool in the pan for a few minutes before moving them to a rack.
Recipe Video
Top Tips from My Kitchen
- Use very ripe bananas: The spottier, the better. They're sweeter and hold more moisture, which is what lets this recipe get away with only ⅓ cup of maple syrup. Underripe bananas leave the muffins gummy and noticeably less sweet.
- Don't substitute the eggs: I've tested flax eggs, chia eggs, and store-bought vegan replacers here. None of them worked. If you need these egg-free, this isn't the recipe to adapt.
- Don't grab pumpkin pie filling by mistake: The cans look nearly identical, but pie filling is already sweetened and spiced and will throw off the whole recipe. Look for 100% pure pumpkin. Butternut squash or sweet potato purée work in a pinch.
- Don't add more pumpkin than the recipe calls for: Half a cup looks low next to other recipes, and I tested going higher. More pumpkin means more moisture the flour can't absorb, and the muffins bake up dense and wet in the middle instead of light.
How to Make Your Own Pumpkin Pie Spice
No pumpkin spice on hand? Mix together:
- 3 tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons ground nutmeg
- 1 ½ teaspoons ground allspice
- 1 ½ teaspoons ground cloves
Makes about ¼ cup, enough for several batches. Store in an airtight jar for up to 6 months and use it 1:1 in place of store-bought.
How to Store & Freeze
These stay soft for about 3 days at room temperature, 5 days in the fridge, and 3 months in the freezer.
- Room temp: Store in an airtight container for up to 3 days.
- Fridge: Keeps well for up to 5 days.
- Freezer: Cool completely, then wrap individually or store in a freezer bag with the air pressed out. Up to 3 months.
- To reheat: Microwave 20 to 30 seconds, or warm at 350°F for about 5 minutes.
Banana Pumpkin Muffins FAQs
Yes. Use the same oven temperature, but bake for 10 to 12 minutes instead. Start checking at 8 minutes since every oven runs a little differently. Makes about 24 minis.
Almost always too much flour. Spoon it into the measuring cup and level it off instead of scooping straight from the bag, which packs in an extra 20 to 30 grams. Overmixing does it too, so stop as soon as the flour streaks disappear.
Check your baking powder and baking soda. If either has been open more than a few months, it's likely lost its lift. Overmixing causes this as well.
Yes, but drain it well first. Homemade purée holds more water than canned, and the extra moisture makes the batter loose and the muffins gummy.
Yes! Just use a 1:1 gluten-free flour blend. I've tested this swap, and the muffins still turn out fluffy and moist.
No. I've tested flax eggs, chia eggs, and store-bought replacers, and none of them worked here. The muffins won't rise or hold their shape.c
More Healthy Pumpkin Recipes You'll Love
Pumpkin baking is my favorite part of fall. Here's what else is on the blog:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Banana Pumpkin Muffins
Video
Ingredients
- 1 ¾ cups all-purpose flour, spooned & leveled
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- ½ teaspoon salt
- 2 teaspoon pumpkin pie spice
- 1 teaspoon cinnamon
- 2 large eggs, room temperature
- ⅓ cup maple syrup, room temperature
- ⅓ cup Greek yogurt, I used 2%
- 1 cup mashed banana, about 2 - 3 spotty brown bananas
- ½ cup pumpkin puree, not pumpkin pie filling
- ¼ cup melted coconut oil
- 1 teaspoon pure vanilla extract
Instructions
- Prep the pan: Preheat the oven to 350°F and line a muffin tin with 12 liners.
- Whisk the dry ingredients: In a medium bowl, whisk together the flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon until no clumps remain. Set aside.
- Mix the wet ingredients: In a large bowl, whisk together the eggs, maple syrup, Greek yogurt, mashed banana, pumpkin purée, coconut oil, and vanilla until smooth.
- Combine: Add the dry ingredients to the wet and mix just until no streaks of flour remain. The batter should be thick and scoopable. Don't overmix.
- Fill the liners: Fill each muffin liner about ⅔ full.
- Bake: Bake for 22 to 26 minutes, or until a toothpick comes out clean. Cool in the pan for a few minutes, then transfer to a rack.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein, real-food, healthy recipes that actually taste like the real thing.
Annie says
How long should I baked these if I use a mini muffin tin?
Tati Chermayeff says
Hi Annie - I would do 10 - 12 minutes. Check at 8 minutes though because every oven is a bit different and you want to make sure they are not overdone!
Kristina says
Love these! Easy to make, and they turned out great. Super moist and good flavor and not too sweet. Also approved by my 12 month old!
Tati Chermayeff says
Kristina, this made my day! And a 12-month-old seal of approval is the highest honor. That's exactly why I keep the added sugar so low in these. Thank you for coming back to let me know!
Abby Goergen says
Can I skip the maple syrup? Not sure if I’d have to add more of another liquid? Thank you for the recipe!
Tati Chermayeff says
Hi Abby! You can, but I'd add a few tablespoons of extra mashed banana or a splash of milk to make up for the lost liquid, otherwise the batter gets too thick. They'll be noticeably less sweet, so make sure your bananas are really spotty. Let me know how it goes!
Rebekah says
Can I substitute banana for apple sauce?
Tati Chermayeff says
It will change the flavor of the muffins from banana pumpkin. If you do this, I would use pumpkin puree or apple sauce but add a bit more pumpkin spice (maybe like 1/2 - 1 teaspoon extra). Let me know if you try this!
Claudia Kemp says
Will I be able to find pumpkin purée at the grocery store? All I have is pie filling.😢
Tati Chermayeff says
Hi! It is also called canned pumpkin. If you can't find it, I usually order it from Amazon. If not, you can use homemade pumpkin puree, mashed sweet potato, or butternut squash puree.
Sally says
Wow! I bake a lot of muffins and this was by far top 5. The banana and pumpkin combination is really nice and the muffins themselves are sweet and fluffy. I highly recommend this recipe and will share with all my friends.
Tati Chermayeff says
Sally, top 5 out of a lot of muffins is a serious compliment, thank you! The banana and pumpkin combo is exactly why I kept coming back to this one. So glad you loved them, and thank you for sharing with your friends!
Kristen says
Y'all! I make muffins all the time and try new recipes from trusted food blogs. THESE muffins are by far my favorite! I will be making these all Fall and Winter. I added walnuts to the top which is perfection!
Tati Chermayeff says
Kristen, thank you so so mcuh! This made my day, and I am so happy you loved them. I love adding walnuts too, the perfect crunch.
Alyssa says
So good! These muffins are on repeat in my house. I just love them!
Tati Chermayeff says
Alyssa, on repeat is the best thing I can hear! Thank you so much for taking the time to come back and rate them.