As a mom of 3 growing kids, I am always looking for healthy, easy snacks I can prep for their growing appetites. Having these healthy pumpkin muffins on hand makes it easy to minimize purchasing and consuming too many packaged snacks. These healthy gluten-free Pumpkin Muffins are made with oat flour and pumpkin puree.

For the fall and winter season, these pumpkin muffins are a perfect for:

•  a go-to go snack that you can pack in lunch-boxes
• an afterschool snack
• packing in kids’ bags on days they have extracurricular activities

And hey, they’re parent friendly too! I love sitting down with a freshly baked pumpkin muffin to accompany my Green Tea.

Health Benefits of Pumpkin
Pumpkins are a seasonal vegetable and so when you see it in the colder months, get your hands on it! Pumpkins are high in antioxidants, vitamin A, vitamin C, folate, and iron to name a few. It is also low in calories and high in water content, when can help with hydration levels during the cooler months. 

How to make Pumpkin Puree
While you can absolutely use canned pumpkin puree in this recipe (not to be mistaken with canned pumpkin pie!), you can also make your own pumpkin puree and create a freezer stash. Learn how here.

How to Make Your Own Oat Flour
What makes these muffins so healthy is the swap of all-purpose flour with oat flour. Before you drop a pretty penny on oat flour, I want you to know that it’s actually quite easy to make your own! Oat flour is essentially ground up oats. I have a small coffee grinder that I keep exclusively for grinding my oats and nuts. Whenever I need some oat flour, I will give it a few pulses in my grinder until it is fine. If you do want to ensure the muffins are 100% gluten-free, you will need to ensure the oats are also certified 100% gluten-free and there is no cross contamination in the blender. If you want to make a bigger batch of oat flour, you can use a food processor as well.

Nutrition Highlights of Healthy Gluten-Free Pumpkin Muffins

• Made with oat flour, increasing the fibre content and decreasing the blood sugar spike
• Flavoured with real pumpkin puree, providing numerous nutrients such as antioxidants, vitamin A, C, and more
• Sweetened with date syrup, which is not only a sunnah food but also does not give the same blood sugar spike white sugar would
•  Sprinkled with pumpkin seeds, which is high in Zinc, a nutrient that helps boost your immune system during the cold and flu season

Healthy Gluten-Free Pumpkin Muffins

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Servings 12 muffins

Ingredients

  

1x2x3x

• 1 1/2 cup oat flour
• 1 1/2 teaspoon pumpkin pie spice or 1 tsp cinnamon + 1/2 tsp ginger powder
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 large eggs
• 1 cup pumpkin puree
• 1/2 cup date syrup or maple syrup
• 1/4 cup coconut oil
• 1/4 cup milk dairy or non-dairy
• 2 tbsp pumpkin seeds, for sprinkling optional

Instructions

 

• Preheat the oven to 350F. Line a muffin pan with 12 cupcake liners. Set aside
• In a bowl, mix together oat flour, pumpkin pie spice, baking powder, baking soda, and salt.
• In the same bowl, add eggs, pumpkin puree, date syrup, coconut oil, and milk. Mix only until combined.
• Divide the batter into the muffin pan, filling each cup about 3/4 way to the top. Sprinkle tops with pumpkin seeds.
• Bake for 20-25 minutes, or until a toothpick inserted in the centre of the muffins comes out clean.

Course: Snacks

Keywords: gluten-free, kid-friendly, muffin, pumpkin, salad, snack

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