Healthy Pumpkin Muffins – No Oil, No Dairy and Gluten-Free

October 21, 2018

 

These healthy pumpkin muffins not only moist and delicious, they are also oil, flour, dairy and gluten free. A perfect prep-ahead breakfast or fall snack. (#vegan) ordinaryvegan.net

These healthy pumpkin muffins are not only moist and delicious, but also oil, flour, dairy, and gluten free. A perfect prep-ahead breakfast or fall snack.

In place of flour, I used oats. Did you know oats are among the healthiest grains on earth? Oats contain both soluble and insoluble fiber. Soluble fibers help lower cholesterol and stabilize blood glucose levels.

As a rule, I always recommend a big bowl of oatmeal every morning, but these healthy pumpkin muffins would make a nice breakfast alternative.

I recommend individually freezing these muffins for a quick grab-n-go breakfast or snack.

They thaw quickly at room temperature. Or you can heat frozen muffins in a microwave or conventional oven.

For a microwave oven, place an unwrapped muffin on a microwave safe paper towel or plate. Microwave on high for 30 seconds.

For best results, conventional ovens should be set to 350 degrees F. Heat foil-wrapped muffins for 10-15 minutes depending on the size of the muffin.

Lastly, remember to completely cool your healthy pumpkin muffins before wrapping and freezing. They will last approximately 4-5 months frozen.

Hope you enjoy these healthy pumpkin muffins as much as we did. If you love pumpkin as much as I do, you probably will enjoy this Vegan Pumpkin Soup with Ginger and Carrots and this Golden Pumpkin Bread with Rolled Oats and Walnuts.

Many people in the wellness world are turning to cannabidiol, commonly referred to as CBD Oil, for its powerful anti-inflammatory and anti-anxiety effects. I believe it is the next step in health and wellness. You can now purchase a safe and effective vegan Vegan CBD Oil made from Hemp from me here.

My number one goal with this product is to help you live an anxiety-free and pain-free life. To learn more about CBD Oil from hemp, visit my frequently asked questions page.

If you want to learn more about plant-based nutrition and how to get started on a vegan diet, Ordinary Vegan has a podcast. You can listen here on this website or in iTunes or  Spotify.

Join our health and wellness community on Facebook. There are over 315,000 strong, vibrant community members waiting to embrace you.

Thanks for stopping by.  Hope you have a wonderful day!

Healthy Pumpkin Muffins Recipe

Healthy Pumpkin Muffins - No Oil, No Dairy and Gluten-Free
 
Prep time
Cook time
Total time
 
These healthy pumpkin muffins are not only moist and delicious, they are also oil, flour, dairy and gluten free. A perfect prep-ahead breakfast or fall snack. If you prefer a sweeter muffin, add some dried fruit or vegan chocolate chips.
Author:
Recipe type: breakfast & snack
Serves: 9-12
Ingredients
Dry Ingredients
  • 1¾ cups rolled oats (make sure they say gluten-free if you have an intolerance because some oats can be contaminated with gluten)
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 teaspoon cinnamon
  • ½ teaspoon ginger
  • ¼ teaspoon nutmeg
  • ⅓ cup mini chocolate chips or chopped dried cranberries or chopped nuts (the dried fruit or chocolate chips will add a little more sweetness)
Wet Ingredients
  • 4 tablespoons aquafaba liquid from cooked chickpeas or 2 ground flax eggs* (recipe below)
  • 1 cup pumpkin puree
  • ½ cup maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. Preheat oven to 350 degrees F. Grease a 12-cup muffin tin with vegan butter or oil.
  2. Pulse oats in a blender until finely ground. Add baking powder, baking soda, salt, cinnamon, ginger and nutmeg. Pulse once or twice to blend.
  3. Add all wet ingredients and puree until smooth.
  4. Stir in vegan chocolate chips, cranberries or nuts. Fill the prepared muffin cups two-thirds full.
  5. Bake the muffins until a toothpick inserted in the center c comes out clean, 20 to 25 minutes.
  6. Cool in the pan or on a wire rack.
  7. Make sure they are completely cool before freezing individually for a healthy grab-n-go snack. I like to serve them with some jam.
  8. **Ground flax eggs - 2 tablespoons ground flax whisked with 5 1//2 tablespoons of water - place in refrigerator for 10 minutes to thicken**
  9. **If you want to use fresh pumpkin - here are the directions: A 1½ to 2 pound pumpkin should give you a cup of puree. It may be a bit over but you can use the puree for a quick soup. Puree can also be frozen for approximately 6 months. Pre-heat the oven to 375 degrees. Clean your pumpkin by scrubbing the pumpkin thoroughly. then cut the pumpkin in 5-inch square pieces, discarding the stems. Remove the seeds and fibrous strings. I would save the seeds for roasting. Put the pumpkin pieces on a lined baking sheet in a single layer, skin side up. Roast, covered, for 1 to 1½ hours or until tender. When cool enough to handle scoop the pulp from the rind. Blend into a puree in a food processor.**

 

 

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17 thoughts on “Healthy Pumpkin Muffins – No Oil, No Dairy and Gluten-Free

  1. What is the additional 1 tsp maple syrup used for. There is no mention of it in the directions.
    Thanks, looking forward to making these.

    1. Hi JJ – Thanks for the heads up – that is a typo and I fixed it thanks to you. I appreciate it and I hope you enjoy them!

  2. As a celiac, I love finding recipes that are free from gluten! However, a recipe that contain oats claiming to be “gluten free”, should really list “gluten free oats” as an ingredient, not just “oats”. Unless GF rolled oats are used when making these muffins, the outcome may not be 100% free from gluten. Oats are naturally gluten free but due to farming, transportation and storage, cross-contamination is an issue and gluten-containing grains like wheat, rye, barley and spelt unintentionally contaminate the oats. I hope it’s okay to share this…I just like helping to raise awareness about gluten free labeling 🙂

    1. Hi Ceit – Thank you so much for the heads up – I didn’t realize many were contaminated. I will make the change and thanks for being part of our healthy community.

  3. These muffins are amazing!!! I just made them and they are so delicious! Thank you so much for sharing this recipe.

  4. Recipe 3, in 2 days, from your collection! I made these tonight, first time making a flax egg versus a chia seed egg. They are incredibly dense and definitely not too sweet. I like them quite a bit but would take your suggestion of adding cranberries or chocolate chips..or maybe just add a bit more maple syrup next time. They taste healthy and are a perfect snack. Thank you!

    1. Hi Heather – Thanks so much for taking the time to give me the feedback – Yes, some people prefer a little more sweetness which is why the dried fruit or vegan chocolate chips can add a nice little boost. Glad you enjoyed them and thanks for being part of our healthy community!

    1. Thank you Meghan. I really need to work hard for the next two months and finish it. Thanks for being part of our healthy community and for taking the time to reach out. I appreciate it!

  5. How do I make the pumpkin purée? No directions for that part. I don’t want to use canned I want to use fresh not sure what to

    1. Hi Katz – good point – I will add the directions to the recipe and in the meanwhile – here is what you do. A 1 1/2 to 2 pound pumpkin should give you a cup of puree. It may be a bit over but you can use the puree for a quick soup. Puree can also be frozen for approximately 6 months. Pre-heat the oven to 375 degrees. Clean your pumpkin by scrubbing the pumpkin thoroughly. then cut the pumpkin in 5-inch square pieces, discarding the stems. Remove the seeds and fibrous strings. I would save the seeds for roasting. Put the pumpkin pieces on a lined baking sheet in a single layer, skin side up. Roast, covered, for 1 to 1 1/2 hours or until tender. When cool enough to handles scoop the pulp from the rind. Blend into a puree in a food processor. Hope that helps and thanks for being part of our healthy community!

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