The Best Low Sugar Pumpkin Muffins

Make Fall Baking Healthy!

Fall is here and for many people that means pumpkin recipes and baking. It can be hard to find a recipe that is high in protein, low in sugar, and still delicious. Believe it or not, these low sugar pumpkin muffins are just that! Whether you make these muffins as a treat in place of your Halloween candy or just a fall weekend dessert, there are many healthy

Many people think that carbs are bad and will make them gain weight, but here is your friendly reminder that your body needs carbs! If you are looking to refuel after your workout to restore your glycogen stores, carbs are a great source for that.

Since these are oat flour muffins, they are also gluten-free. Even if you do not need to follow a gluten-free diet, you can still enjoy these muffins. One of the main benefits of cooking with oat flour is that it is a great source of whole grains. Whole grains have many vitamins and minerals in them, and whole grains are also proven to reduce the risk of heart disease, some cancers, type 2 diabetes, and obesity. Don’t be afraid of carbohydrates, especially whole grains because they are very beneficial to your health!

Tips for Making Low Sugar Pumpkin Muffins:

When making oat flour muffins, it is important that you blend the 2 1/2 cups of old fashioned oats completely. The consistency should be very fine, just like flour. Since these muffins aren’t made with a gluten flour, this oat flour is the key to giving it a normal muffin-like texture.

Another tip that I found works great, is supplementing the milk for coconut milk. If you like coconut, you may want to give this a try. It gives it a creamy and slightly sweeter taste. Use whatever you have in your house, or whatever you prefer, both turn out great!

Finally, you can use either pure maple syrup or honey as your sweetener. Both work great and will give these low sugar pumpkin muffins the sweetness they need!

I would love to hear your thoughts on this recipe. If you make it, please leave me a comment!


Low Sugar Pumpkin Muffins

These low calorie pumpkin muffins have no refined sugar and no flour, and are easy and delicious! Whether you eat gluten-free or not, these healthy pumpkin muffins are a great healthy alternative to other fall desserts.
Course Dessert, Snack
Cuisine American
Keyword Low Sugar Pumpkin Muffins
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 12 muffins
Calories 130kcal


  • Mixing Bowls
  • Muffin Baking Sheet
  • Whisk


  • 1 cup pumpkin puree
  • 2 eggs
  • 6 tbsp pure maple syrup (or honey)
  • 3/4 cup milk
  • 2 tsp vanilla
  • 2 1/2 cup old fashioned oats, blended measure before blending
  • 3/4 cup old fashioned oats, whole NOT blended
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2 tsp pumpkin spice
  • 1/2 cup walnuts or chocolate chips optional


  • Preheat the oven to 325 F degrees.
  • In a large bowl, combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Whisk together thoroughly.
  • Measure out 2 ½ cups of whole, old fashioned oats and blend them until very fine, like flour.
  • In a different bowl, combine blended oats, whole oats, baking powder, baking soda, and salt.
  • Mix the dry ingredients in with the wet ingredients and whisk thoroughly.
  • Mix in the optional ingredients, if desired.
  • Scoop batter into the muffin tins. Fill ¾ full.
  • Bake for 325 F degrees for 24-25 minutes. Check doneness with a toothpick. Should come out clean.

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