Healthy Pumpkin Muffins

‘Tis the pumpkin spice season! There is something special about warm baked goods in the fall, pumpkin spice flavoured of course, that I look forward to every year.

I felt it was necessary to come up with a super simple snack that everyone would enjoy and get into the fall spirit.

As you probably already know based on other posts on this blog, I am a big fan of muffins for a quick snack. They are super satiating and give me that little boost I need before my next meal.


Not only are pumpkin flavoured things delicious to eat, pumpkin is a winter squash that provides a ton of good nutrients. Pumpkin is a good source for things like potassium, calcium, and beta-carotene just to name a few.

The biggest thing to note when purchasing pumpkin purée at the store is to get the raw canned pumpkin, NOT pumpkin pie filling. The pie filling contains lots of extra sugar, and other ingredients that are not nescessary for this recipe!

This recipe also provides a great source of good carbs from the banana, and oats, as well as a little boost of protein from the greek yogurt.

How To Make

Who doesn’t love one bowl recipes? Exactly.

All you have to do for this recipe is grab one medium-large bowl, and you’re all set, no mess in this kitchen!

If you don’t have oatflour on hand, you can easily make some by blending old fashion rolled oats in a high speed blender for 30-40 seconds until they reach a flour consistency. Make a big batch at a time so that you don’t need to do that extra step every time you want to use oatflour!

Enjoy the season!

While these pumpkin muffins are a delicious healthier option, make sure that you still enjoy your favourite thanksgiving treats! Everything in moderation. I definitely see a few slices of my nans legendary pumpkin pie in my future. Enjoy all different types of foods on this special weekend, spend time with the people you love, and make this muffin recipe:)

Healthy Pumpkin Muffin Recipe

Yield: 12-14 muffins Prep time: 10 minutes Bake time: 25-30 minutes Total time: 45 minutes


  • 3 mashed ripe bananas
  • 1/2 C Plain lactose-free greek yogurt
  • 1/3 C unsweetened almond milk
  • 3 tbsp maple syrup
  • 3/4 C pumpkin purée
  • 1 egg
  • 1 1/2 tsp vanilla
  • 2 C oatflour
  • 2 tsp pumpkin spice
  • 1 tsp baking soda
  • 1 tsp baking powder

*Pumpkin spice is super easy to make at home, I used this recipe.


  1. Preheat oven to 425℉.
  2. Start by preparing your oatflour if you haven’t already. Simply take 2 cups of rolled oats and add them to a blender or food processor and blend until they reach a fine flour size.
  3. Take a medium-large bowl and mash bananas.
  4. Mix all liquid ingredients including, yogurt, almond milk, maple syrup, pumpkin, egg, and vanilla.
  5. Add oatflour, baking soda, baking powder, and last but certainly not least, pumpkin pie spice.
  6. Mix to combine all dry ingredients with wet ingredients.
  7. Spray a muffin tin with non-stick baking spray or line with cupcake liners.
  8. Scoop 2-3 heaping tablespoons of batter into each muffin mold. Around 12-14 muffins.
  9. Bake at 425℉ for 5 minutes.
  10. Reduce heat to 350℉ and continue to bake for 24 minutes.
  11. Take muffins out of the oven and let cool until you won’t burn your mouth eating them!
  12. Enjoy with a cup of coffee, some nut butter, maybe read a book. I mean do whatever you want! But enjoy this yummy snack. Okay you get the point.


Based on 1 of 14 muffins

Calories: 94 Total Fat: 1g Sodium: 19mg Carbohydrates: 18g Fiber: 2g Sugar: 7g Protein: 3g

Published by athl-eats

I'd like to consider myself a food and coffee enthusiast. I always get excited to create eat flavourful recipes that fuel my mind and my body. A few of my favourite foods consist of salads (the fun kind), sourdough bread, avocados, and almond butter. My coffee order is an iced americano with oatmilk no matter the weather.

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