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Home » By Meal » Snacks

Published: May 18, 2023

Healthy Oat Flour Pumpkin Muffins

5 from 5 votes
Jump to Recipe Pin Print
gluten free and healthy oat flour pumpkin muffins
gluten free and healthy oat flour pumpkin muffins
gluten free and healthy oat flour pumpkin muffins
gluten free and healthy oat flour pumpkin muffins

These secretly healthy oat flour pumpkin muffins are super moist and fluffy! They have the softest crumb and are perfectly spiced. An easy gluten-free breakfast, snack, or dessert.

super fluffy and moist oat flour pumpkin muffins

The best healthy pumpkin muffins recipe

I love everything pumpkin-spiced flavored. Some of my favorites are these banana pumpkin muffins, these soft pumpkin cookies, these pumpkin oatmeal bars, and this pumpkin carrot cake. But don’t let me forget about these classic chocolate chip oat flour pumpkin muffins!

These healthy oat flour pumpkin muffins are a classic Healthful Blondie recipe. It was one of my first recipes back when I started my blog. I decided to reshoot and update this post since the pictures were old, but, don’t worry, the recipe didn’t change.

You have to try these insanely fluffy and moist oat flour pumpkin muffins. The texture is soft and tender, and the pumpkin spice flavor is strong and sweet. It is impossible to tell that they are made with healthy ingredients like maple syrup, coconut oil, pumpkin puree, and oat flour.

One of my favorite parts about this recipe is that you can use store-bought or homemade oat flour. And the best part is that even non-heathy eaters will love them! Baking a batch of these healthy pumpkin muffins couldn’t be easier.

Why you’ll love this recipe

  • Oat flour pumpkin muffins are soft, moist, and fluffy.
  • They are healthy and gluten-free.
  • You can use homemade or store-bought oat flour.
  • There are no refined flours in this recipe.
  • These healthy pumpkin muffins are sweetened with maple syrup.
  • No butter in these muffins!
  • Easy to make in one bowl.
  • Ready in under 30 minutes.
  • Freezer-friendly and great for meal prep.
  • Try these healthy pumpkin oatmeal bars and these pumpkin protein muffins next!
healthy pumpkin muffins

Ingredients needed

These fluffy oat flour pumpkin muffins call for simple and healthy baking ingredients; you’ll need oat flour, eggs, coconut oil, maple syrup, pumpkin puree, and a few other ingredients. The best part is that they are gluten-free, dairy-free, and refined-sugar-free! Here is a list of everything you need so you are prepared:

  • Oat Flour: I used Bob’s Red Mill oat flour, but you can use your favorite brand or make homemade oat flour by blending rolled oats.
  • Baking Powder & Baking Soda: You need both to help the muffins rise and achieve a perfect fluffy texture.
  • Pumpkin Pie Spice: I love using store-bought pumpkin pie spice for simplicity, but you can also make your own by mixing 1 teaspoon of ground nutmeg, 1 teaspoon of cinnamon, and 1 teaspoon of ground allspice.
  • Cinnamon: For extra delicious Fall flavors.
  • Eggs: For protein and to help hold the muffins together as they bake.
  • Pumpkin Puree: Use unsweetened pumpkin puree or canned pumpkin, not pumpkin pie filling.
  • Maple Syrup: For natural sweetness. There are no refined sugars in these healthy pumpkin muffins.
  • Coconut Oil: This muffin recipe is 100% dairy-free since we use melted coconut oil instead of butter
  • Vanilla Extract: A dash goes a long way flavor-wise.
  • Mix-Ins: I love using mini chocolate chips, walnuts, and/or pecans! If you want to keep these muffins extra healthy, use chopped walnuts.

Kitchen tools required

You only need a few kitchen utensils to make these homemade bakery-style oat flour pumpkin muffins. Here is a list:

  • Two Mixing Bowls
  • Whisk
  • Cupcake Tin
  • Cupcake Liners
  • Measuring Tools: 1/2 teaspoon, 1 teaspoon, 1 tablespoon, 1/4 cup, 1/3 cup, 1/2 cup, and 1 cup.
all ingredients in small bowls with labels

How to make healthy oat flour pumpkin muffins

These are truly the softest and fluffiest healthy oat flour pumpkin muffins and are so easy to make! You will want to make them over and over again. Here are step-by-step directions with pictures for visual reference:

Step 1:

Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with 12 liners.

Step 2:

Whisk together the oat flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon in a medium mixing bowl. Ensure all the clumps are removed, then set it to the side.

Step 3:

Whisk together the eggs, pumpkin puree, maple syrup, melted coconut oil, and vanilla extract in another mixing bowl.

Step 4:

Add in the dry ingredients and mix until combined and there are no lumps of flour; then, fold in the chocolate chips, walnuts, or pecans.

adding oat flour to the wet ingredients
pumpkin muffin batter with chocolate chips in a mixing bowl

Step 5:

Next, fill each muffin liner with batter until about ⅔ full and then bake for 18 – 22 minutes or until a toothpick comes out clean. Let the muffins cool before enjoying them!

muffins in cupcake tin with liners before baking
baked pumpkin oat flour muffins in a cupcake tin

Baking tips for oat flour muffins

  1. Spoon and level your flour. This is my #1 baking tip for oat flour muffins. Measuring the right amount of flour by spooning and leveling it into a measuring cup is super important. If scoop directly out of the bag, you will add too much flour, and the muffins will be dry.
  2. Let them cool before enjoying them. This is my #2 baking tip for oat flour muffins. The muffins need time to cool and bind together since there is no gluten in oat flour. If not, the muffins will crumble.
  3. Check the freshness of your baking powder and baking soda. If your baking powder or baking soda is expired or old, the muffins will not rise, and they will be gummy.
  4. Use room temperature ingredients. The muffins might sink or require a longer baking time if you use cold or chilled ingredients. Cold ingredients can lead to dense muffins.
  5. Don’t skip out on the coconut oil. This is essential for making these oat flour muffins extra moist since oat flour tends to be dry.
  6. Don’t overmix the batter. Make sure to whisk your muffin batter until just combined. Some small lumps in the batter are totally okay! The oat flour muffins will be tough and dense if you overmix the batter.
  7. Add mix-ins. Feel free to add chocolate chips or chopped walnuts to these oat flour muffins.
gluten free oat flour pumpkin muffins

Easy ingredient substitutions:

  • Pumpkin Spice: You can make your own by mixing 1 teaspoon of ground nutmeg, 1 teaspoon of cinnamon, and 1 teaspoon of ground allspice.
  • Pumpkin Puree: You can use canned pumpkin or homemade pumpkin puree. Do not use pumpkin pie filling.
  • Coconut Oil: You can substitute the melted coconut oil with butter or dairy-free butter. I recommend Earth Balance vegan butter sticks for baking.
  • Maple Syrup: You can use honey.
  • Cinnamon: You can use an extra teaspoon of pumpkin pie spice.
  • Chocolate Chips: Leave them off or substitute them with chopped walnuts or pecans.

How to make oat flour in a blender:

Making homemade oat flour in a blender is very easy. Simply add 3 to 4 cups of old fashion rolled oats or quick oats to a high-speed blender and blend on high for 30 – 90 seconds until it resembles a flour-like consistency. There should NOT be any oat grains left; make sure to blend it completely so it’s soft and smooth.

After that, simply measure out the right amount of oat flour for this recipe calls by spooning into a measuring cup and leveling it with the back of a knife.

bite shot of an oat flour pumpkin muffin

Frequently Asked Questions

Can I use homemade oat flour?

Yes, you can use homemade oat flour for these muffins. I left instructions above and in the recipe card below.

Can I add chocolate chips?

Yes! Feel free to add chocolate chips to these healthy pumpkin muffins.

Can I add walnuts or pecans?

You can add chopped walnuts or pecans to these oat flour pumpkin muffins instead of chocolate chips.

Are these pumpkin muffins gluten-free?

These healthy oat flour pumpkin muffins are 100% gluten-free since we use oat flour. Make sure the oat flour you use is “gluten-free certified.”

What is the texture of these healthy pumpkin muffins?

The texture of these muffins is light, moist, and fluffy. They are very moist and have a tender crumb. They taste just like a classic pumpkin muffin; you cannot tell they are healthy and made with oat flour!

Can I substitute the maple syrup with honey?

Yes, you can substitute honey for maple syrup in this recipe.

How do I know when oat flour muffins are done baking?

Oat flour muffins are done baking when they have risen, the tops are lightly golden, and a toothpick comes out clean. They should not be gummy or dense.

Why are these oat flour pumpkin muffins healthy?

These oat flour pumpkin muffins are healthy for many reasons – here are five: (1) they are made with oat flour, not refined flour, (2) they are sweetened with maple syrup and not refined sugar, (3) they are gluten-free and dairy-free, and (4) these muffins are filling and full of fiber to keep you full.

How to store and freeze healthy pumpkin muffins:

Storing: Store leftover muffins in an airtight container at room temperature for up to 3 – 4 days.

Freezing: Make the muffins as directed, let them cool, add them to a freezer-safe bag, and freeze them for up to 3 months. When you are ready to eat them, let them defrost in the refrigerator overnight so they are ready to enjoy in the morning.

pumpkin oatmeal muffins with chocolate chips

If you loved this muffin recipe, try these next!

  • Almond Flour Pumpkin Muffins
  • Banana Pumpkin Muffins
  • Oatmeal Blueberry Banana Muffins
  • Pumpkin Protein Muffins
  • Healthy Pumpkin Oatmeal Bars

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!

healthy oat flour pumpkin muffins with chocolate chips

Healthy Oat Flour Pumpkin Muffins

These secretly healthy oat flour pumpkin muffins are super moist and fluffy! They have the softest crumb and are perfectly spiced. An easy gluten-free breakfast, snack, or dessert.
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 25 minutes mins
Total Time 30 minutes mins
Serving 12 muffins

Ingredients
 

  • 1 ¾ cups oat flour, (store-bought or homemade) spooned & leveled
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 1 tbsp pumpkin pie spice, (or 1 tsp nutmeg + 1 tsp cinnamon + 1 tsp ground allspice)
  • 1 tsp ground cinnamon
  • 1 large eggs
  • 1 cup pumpkin puree, (not pumpkin pie filling)
  • ½ cup pure maple syrup
  • ⅓ cup melted coconut oil, or butter
  • 1 ½ tsp vanilla extract
  • ½ cup chocolate chips, chopped pecans, or chopped walnuts, (I love mini chocolate chips and walnuts)

Instructions

  • Preheat the oven to 350°F and line a muffin tin with 12 liners.
  • In a medium mixing bowl, whisk together the oat flour, baking powder, baking soda, salt, pumpkin pie spice, and cinnamon. Make sure all the clumps are removed, and then set it to the side.
  • In another mixing bowl, whisk together the eggs, pumpkin puree, maple syrup, melted coconut oil, and vanilla extract.
  • Make homemade oat flour: in a blender, add 1.5 cups of rolled oats, and blend on high for 45 seconds or until a “flour” consistency. Should make about 1 cup of oat flour.
  • Add in the dry ingredients and mix until combined and there are no lumps of flour. Fold in the chocolate chips, walnuts, or pecans.
  • Then, fill each muffin liner with batter until about ⅔ full. Feel free to sprinkle extra chocoalte chips, pecans, or walnuts on top before baking.
  • Bake for 18 – 22 minutes or until a toothpick comes out clean. Let the muffins cool before enjoying them!

Notes

Storing: Store leftover muffins in an airtight container at room temperature for up to 3 – 4 days.
Freezing: Make the muffins as directed, let them cool, add them to a freezer-safe bag, and freeze them for up to 3 months. When you are ready to eat them, let them defrost in the refrigerator overnight so they are ready to enjoy in the morning.
Maple Syrup: You can also use honey.
Homemade Oat Flour: Add 3 to 4 cups of old fashion rolled oats or quick oats to a high-speed blender and blend on high for 30 – 90 seconds until it resembles a flour-like consistency. There should NOT be any oat grains left; make sure to blend it completely so it’s soft and smooth. After that, simply measure out the right amount of oat flour for this recipe calls by spooning into a measuring cup and leveling it with the back of a knife.
Spoon and level your flour. This is my #1 baking tip for oat flour muffins. Measuring the right amount of flour by spooning and leveling it into a measuring cup is super important. If scoop directly out of the bag, you will add too much flour, and the muffins will be dry.
Check the freshness of your baking powder and baking soda. If your baking powder or baking soda is expired or old, the muffins will not rise, and they will be gummy.
The nutritional information below is calculated without chocolate chips or nuts.

Nutrition

Calories: 174kcal | Carbohydrates: 23g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Cholesterol: 16mg | Sodium: 190mg | Potassium: 148mg | Fiber: 2g | Sugar: 8g | Vitamin A: 3202IU | Vitamin C: 1mg | Calcium: 57mg | Iron: 1mg
Course Breakfast, Snack
Cuisine American
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!

I only recommend products I absolutely love and use myself. In full disclosure, by purchasing a product I recommend, I may receive a small compensation. Thank you for supporting Healthful Blondie!

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Comments

  1. jaiden aliff says

    September 27, 2020 at 6:02 pm

    5 stars
    loved these! made them & they were quick & easy // you should definitely say that they work with other flours though. i used almond flour and normal instead of oat flour.

    Reply
    • Tati Chermayeff says

      October 20, 2020 at 11:37 am

      Hi Jaiden! I am so happy you loved this recipe; it is one of my favorites too! Yes, substituting the oat flour for almond flour will work perfectly!

      Reply
  2. Blythe Rogers says

    October 20, 2020 at 12:58 pm

    5 stars
    made these and i loved them! perfect for desert, breakfast, and a snack.

    Reply
    • Tati Chermayeff says

      November 23, 2020 at 2:23 pm

      Blythe, I am so glad!! They are one of my favorite snacks 🙂

      Reply
  3. Kate Cipoletti says

    October 25, 2020 at 1:50 pm

    These are absolutely delicious! As someone who is in recovery from an eating disorder I love to challenge myself with healthy treats, this is the perfect combination! Definitely worth a shot when you are free, awesome recipe!

    Reply
    • Tati Chermayeff says

      November 23, 2020 at 2:24 pm

      Hi Kate! Thanks for your kind words, I am so glad you loved this recipe 🙂

      Reply
  4. Emma says

    October 28, 2020 at 12:55 pm

    5 stars
    This is an amazing fall recipe! I have made them twice now and I found that they are a little better if you sprinkle a little salt on top of the muffins before you put them in the oven 🙂

    Reply
    • Tati Chermayeff says

      November 23, 2020 at 2:26 pm

      Emma, that is such a great idea! Next time I make them, I will definitely be adding some salt.

      Reply

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Tati, founder and creator of Healthful Blondie

I’m Tati, a foodie, recipe developer, and blogger based in Austin, Texas. I started Healthful Blondie in 2020 to celebrate life, health, and my passion for cooking and baking. If you are in search of “lightened-up,” healthier versions of classics, you are in the right spot! My recipes are easy to follow, simple, and super tasty.

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