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These easy gluten fee pumpkin muffins are made with rolled oats, lightly sweetened with pure maple syrup, and the perfect breakfast option, snack to have on hand, or even a healthy dessert to treat yourself with. They are gluten free, dairy free, and refined sugar free, and have ingredients you likely have in your pantry!

GF DF pumpkin muffins

Easy Gluten Free Pumpkin Muffins

I love pumpkin food and pumpkin season. As soon as it feels like fall in the air, I am in the mood to bake. Recently I looked to see if I had a recipe for healthy pumpkin muffins and was amazed to find out that I don’t! I’ve got paleo pumpkin bread and healthy pumpkin brownies (that are gluten free) , but alas—no gluten free pumpkin muffins. So I made some! And damn, they were good (if I do say so, myself). And the good news? You may just have everything you need for this healthy pumpkin recipe on hand already. Let’s take a look!

Ingredients for Gluten Free Dairy Free Pumpkin Muffins

  • gluten free oats
  • coconut flour
  • baking powder
  • baking soda
  • cinnamon
  • nutmeg
  • ground cloves
  • banana
  • pumpkin puree
  • dairy-free milk
  • eggs
  • coconut oil
  • maple syrup
  • vanilla extract
  • optional add-ins (see below)

close up of gluten free pumpkin muffins

Optional add-ins for this recipe

You certainly don’t need to add anything to these muffins—but feel free to add any of the following:

  • chocolate chips
  • pecan pieces
  • walnuts
  • raisins
  • pumpkin seeds

healthy pumpkin muffins

Questions about these pumpkin muffins

What type of gluten free flours are used for these muffins?

I love all types of gluten free flours. In fact, King Arthur gluten free flour is by far my favorite. But for this recipe, I chose oatmeal for two reasons. One, it’s honestly so easy to just scoop and pour. And two, it has a good amount of fiber in it, which is so essential for a healthy gut. I paired this with coconut flour, one of my favorite grain-free flours. It is clean, also high in fiber, and low in carbs. Together, these gluten free flours make a tasty combination!

I often get asked if you can substitute coconut flour. The answer is no. There really is not a great sub for it. If you want to try this with oat flour instead of oatmeal, that should definitely work, though!

Can these be saved for later?

They can be store in an airtight container at room temperature for up to 2 days. Alternatively, place them in the refrigerator for up to 5 days. Or store them in the freezer in a freezer-safe container.

Are these muffins sweet? Can they be eaten for dessert, breakfast, or both?

They are very lightly sweetened with minimal maple syrup. They are my favorite to eat alongside breakfast or as a snack. The are also a great add-in for school lunches!

What type of dairy-free milk should I use?

Totally up to you. I like using oat milk, hemp milk or coconut milk, but any of them should work fine. And honestly, if you only have whole milk, use that!

GF DF pumpkin muffins

Gluten Free Pumpkin Muffins
Prep Time
10 mins
Cook Time
24 mins

Easy gluten fee pumpkin muffin recipe with oats, coconut flour & no refined sugar. They make an ideal breakfast, snack or healthy dessert.

Course: Breakfast, Snack
Cuisine: American
Servings: 12
Calories: 128 kcal
  • 1.5 cups gluten free oats
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1 ripe banana , mashed
  • 1 cup pumpkin puree
  • 3/4 cup dairy free milk
  • 4 eggs , slightly beaten
  • 1/4 cup coconut oil , melted
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • optional chocolate chips or nuts
  1.  Preheat oven to 375 degrees F. Line muffin tin with cupcake liners.

  2. In a large bowl, mix dry ingredients. Make a well (hole) in the middle and add wet. Mix to combine.

  3. Add optional chocolate chips or nuts (maybe a handful). 

  4. Scoop into prepared tins. I use a cookie scoop for this. 

  5. Bake for 22-27 minutes. I know this time varies, but check them at 22. I had to leave them in until about 26 minutes. 

  6. Let cool and enjoy!

Nutrition Facts
Gluten Free Pumpkin Muffins
Amount Per Serving
Calories 128 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 6g38%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 55mg18%
Sodium 135mg6%
Potassium 149mg4%
Carbohydrates 12g4%
Fiber 3g13%
Sugar 6g7%
Protein 3g6%
Vitamin A 3264IU65%
Vitamin C 2mg2%
Calcium 39mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

So there you have it! Easy, healthy pumpkin muffins without gluten or dairy. I hope you love these as much as I do! If you make them, please tag me at @easyrealfood on Instagram so I can share. XOXO

GF DF pumpkin muffins - no refined sugar, easy healthy recipe

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