Healthy Pumpkin Muffins

Healthy Pumpkin Muffins made with oats, real maple syrup and whole wheat flour are perfect for breakfast, snacks, or a dinner side!

Healthy Pumpkin Muffins

Healthy Pumpkin Muffins

I love muffins. The evidence is in my recipe archives. And what really gets me excited is when the muffins are healthy and my kids don’t even know it. These healthy pumpkin muffins are one of my favorite recipes. I make them often to accompany soups and stews, to serve with smoothies for breakfast, or for a simple snack after school. This healthy pumpkin muffin recipe is made without refined sugars (just a little pure maple syrup), and is packed with whole grains. The color is warm and beautiful, they are tender and light, they are just sweet enough, and the recipe makes a perfect dozen.

Healthy Pumpkin Muffins are made with:

  • Oats: One of my favorite whole grains. They are cheap, easy to find, and easy to use. I like that the oats add a little bit of texture to the muffins (and make a pretty garnish for the tops), but they don’t add any kind of strong flavor that might turn off my kids. Oats are awesome.
  • Real Maple Syrup: my favorite natural sweeteners because when it is baked along with everything else, it doesn’t leave much flavor behind. It’s sweet but not overpowering. I like honey in some things, but when it comes to baking muffins, I almost always choose to use maple syrup. I normally get mind at Costco. If you don’t live in the desert like I do, chances are good you’ll be able to find someone local who sell maple syrup at the farmer’s market. I hear that Trader Joe’s has some good quality syrup for a good price too.
  • These aren’t as sweet as most commercial cake-like muffins. If you are feeling like you want dessert-like muffins, I highly recommend adding a cup of good quality chocolate chips (I like this brand). The chocolate is magic and makes these feel much more like a treat. It’s up to you; they are delicious both ways.
  • Coconut Oil: the nectar of the gods, right?! I use coconut oil because it stores well and it’s a great plant-based oil for cooking. Healthy fats are great for kids too.
  • Whole Wheat Flour: when it comes to using 100% whole wheat flour, I highly recommend buying whole wheat pastry flour. This flour is very finely ground from soft white wheat berries, unlike traditional whole wheat flour, which is ground from hard red wheat berries. The whole wheat pastry flour yields better results in baking than traditional whole wheat flour, though either can be used. Whole wheat flour has all kinds of fiber and nutrients that will keep your kids full and happy. I know grains aren’t always popular, but I think of them as a perfect whole food and we enjoy them!

How can I make pumpkin muffins sweeter?

If you want these to taste more like dessert, try adding in 1 cup of good chocolate chips. Pumpkin and chocolate are always a good idea in my book.

Should muffins cool in the pan?

Let muffins cool for a few minutes in the pan then carefully remove from pan to a wire cooling rack. Muffins that are cooled too long in the pan may become soggy.

How to Keep Muffins Moist Overnight?

After the muffins are cooled completely, transfer them to a ziploc bag or airtight container to keep them fresh.

These are great on the side of a soup or chili like these:

These healthy pumpkin muffins are vegan and made with whole grains.


Healthy Pumpkin Muffins

  • Author: Melissa Griffiths-Bless this Mess
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 12 1x


Vegan pumpkin muffins made with oats, real maple syrup and whole wheat flour are perfect for breakfast, snacks, or a dinner side!



  • 1/3 cup melted coconut oil
  • 1/2 cup real maple syrup
  • 2 eggs
  • 1 cup pumpkin puree
  • 1/4 cup milk of choice (I used almond milk)
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 3/4 cups whole wheat pastry flour or regular whole wheat flour
  • 1/3 cup old-fashioned oats, plus more for sprinkling on top


  1. Preheat oven to 325 degrees. Grease a 12-cup muffin tin well and set aside.
  2. In a medium bowl, add the melted coconut oil, pure maple syrup, egg, pumpkin puree, milk and vanilla. Whisk to combine well. In a large bowl, add the soda, salt, cinnamon, flour, and oats. Stir to combine. Add the wet ingredients to the dry ingredients and stir until just combined. Don’t over mix here.
  3. Divide the batter among the 12 muffin cups. Sprinkle with additional oats. Bake for 22-25 minutes, or until a toothpick inserted into the center comes out clean and the muffins spring back when lightly touched. Let the muffins cool for 5 minutes in the pan and then remove and allow them to cool on a wire rack. Enjoy warm or at room temperature.


If you want these to taste more like dessert, try adding in 1 cup of good chocolate chips. Pumpkin and chocolate are always a good idea in my book.

  • Category: Breakfast
  • Method: Bake
  • Cuisine: American


  • Calories: 177
  • Sugar: 8.8g
  • Sodium: 220.5mg
  • Fat: 7.4g
  • Carbohydrates: 24.9g
  • Protein: 3.9g
  • Cholesterol: 31mg

Keywords: Breakfast, Side, Vegan, Healthy, Pumpkin

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I can’t wait for you to make these. Healthy Pumpkin Muffins made with oats, real maple syrup and whole wheat flour are perfect for breakfast, snacks, or a dinner side. Enjoy!

Healthy Pumpkin Muffins

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about me

About Melissa

I have a lot going on, and I’d much rather spend my time enjoying my messes than fretting about what I’m going to make for dinner. Over the past few years, I’ve nailed down a few strategies that helped me keep my kitchen running like a well-oiled machine, so I started Bless This Mess to help other mess-loving parents solve the nightly dinner delimma—no stress, no drama, just really great food your whole family will love. Read more...

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If I made these in a mini muffin tin, how would I adjust the bake time?

Very nice healthy pumpkin muffin recipe. Very moist and flavourful as the maple syrup does not mask the flavours like regular sugar. Did some adjustments……no coconut oil on hand so replaced with butter, used half whole wheat and half unbleached white (didn’t have the recommended whole wheat pastry flour and find regular whole wheat too dense), added 1/4 tsp baking powder, chopped dates and walnuts which blended wonderfully with the pumpkin flavour, and some ginger and nutmeg to some of the batch to give it a little more bling. Hubby loved these commenting how wholesome they tasted rather than empty regular muffins. Definitely a keeper recipe and would highly recommend to anyone. Definitely try the dates and walnuts for the added health benefits.

I made these for Thanksgiving today and we think they’re delicious. I did add some raisins as well as semi sweet chocolate chips since they were taking the place of pie this year. Not vegan but fine for vegetarians (me)and old fashioned carnivores (my husband).

Awesome! I was looking for a cupcake recipe for my daughter’s 1 year birthday in October, and thought pumpkin would be cool, and found this! Cannot WAIT to try it !!!

Hello Melissa
Just thought you and your readers may wish to know that dates can be used to sweeten recipes instead of sugar. This recipe sounds really good and will try it soon.
I was pleasantly surprised by all the pumpkin recipes for ripe pumpkins, but my dilemma is that I have 11 pumpkins that were “gifted” to us by some stray pumpkin pips in the compost! Anyway, they were unable to ripen due to our weather turning rather foul with rain and threatening frost so they are sitting on my kitchen counter. I have not cooked any yet, but mentioned to hubby that as the stalks had dried on some that we would be having steamed pumpkin for dinner tonight…

My husband loves these! The flavor is good but very dense. Next time I would put 1 1/2 tsp baking soda to have a little rise and maybe another egg and a little more pumpkin pie spices. But they are great for my 1st thing-in-the-morning food with my Chai tea!

These were really good. I added 1/2 cup of semi sweet chocolate chips. Very moist, but not squishy, just the right amount of sweetness. The oats give great texture. I used muffin liners and they pulled off perfectly. I’ll be keeping this recipe for sure!

These were great! Nice and moist, with great flavor. Thanks for the recipe!

I added chocolate chips and substituted half the cinnamon for pumpkin spice and they came out amazing!

Hi! I love reading your blog! I want to make these muffins – they sound great! I just have a couple of questions….the recipe directions don’t say when to add the vanilla extract or cinnamon. Am I just missing that? Also, 235 degrees seems like a weird temp to set the oven, Should that be 325? I’ve just never baked at that low a temp before, but maybe that’s what’s needed for these muffins? Thanks so much!

These look wonderful and I’m going to make them today! Do want to mention that these muffins are not vegan as they contain eggs – may want to make a fix. Doesn’t matter to me as we aren’t vegan anyway!

Bless This Mess - About Me

I’m Melissa, and I want to help you feed your family wholesome food.

As a hobby farmer and mom of five, I’m all about keeping it simple in the kitchen. I want healthy meals that feed my family well, and then I want to get back to my (messy) life. Let’s work together to find something yummy for your dinner table.