A delicious sugar-free muffin perfect for fall, these Healthy Pumpkin Muffins get their sweetness from maple syrup and bananas, for a sweet fall treat you can feel good about!
Healthy Pumpkin Muffins Recipe
These maple pumpkin muffins were a special request from my friend, Melissa, who loved our sugar-free Morning Glory muffins and asked if I had a sugar-free pumpkin muffin recipe.
Well, I didn’t – but I’m always up for a baking challenge! This adaptation was easy enough, just swapping out the applesauce in my normal sugar-free muffin base for pumpkin puree and adding a dash of my homemade pumpkin spice blend. I also used maple syrup instead of honey because I thought that would be a delicious addition to with the pumpkin, but you can use honey, if desired.
These muffins are soft and tender with amazing pumpkin flavor. To make things a bit more interesting, you can add some coconut sugar on top for crunch, mix in some chocolate chips, or do as we did and add a simple glaze. (We had monkfruit sweetener on hand already, but if you don’t mind a bit of sugar you can use powdered icing sugar.)
Can these muffins be frozen? Yes! This is one of my favorite things about baking muffins. This recipe makes about 18 muffins and we’re not going to go through them all in a few days, so I keep about half out and freeze half in an airtight freezer bag or freezer container. Then, whenever I want to pack one in Ella’s lunch, I just pull it out of the freezer in the morning, pop it in her lunch box and it’s perfect just in time for lunch! (This set of freezer containers is a crazy bargain.)
You can also microwave them for 20 seconds after pulling them out of the freezer to thaw them faster, but I prefer to just let them thaw on their own.
Looking for More Healthy Baked Goods?
- Sugar-free Banana Bread
- Healthy Carrot Muffins
- Sugar-free Black Bean Brownies
- Chickpea Peanut Butter Blondies
- Healthy Morning Glory Muffins
- Healthy Oatmeal Cookies from Instant Oatmeal Mix
Healthy Pumpkin Muffins Ingredients
- Pumpkin Puree
- Pumpkin Pie Spice <– grab our recipe for homemade pumpkin pie spice
- Maple Syrup
- Coconut Oil, melted
- Vanilla Extract
- Whole Wheat Flour
- Baking Soda
- Powdered Monkfruit Sweetener
- Lemon Juice or Milk
Scroll down to the printable recipe card for full measurements.
Tip: you can swap out the monkfruit sweetener in the glaze for powdered icing sugar, if desired. You can also use honey instead of maple syrup in the muffins.
Kitchen Tools You May Find Helpful
- Measuring cups and spoons
- Cookie Scoop
- Muffin Tray
- Silicone Muffin Liners <– super easy to peel off, create less waste and are easy to clean!
- Mixing bowl
- Spatula or Electric Mixer <– I like these spatulas because they are one solid piece and don’t have removable heads for bacteria to get trapped underneath. Plus they are heat-resistant and have a lifetime warranty.
How to Make Healthy Pumpkin Muffins without Sugar
Preheat oven to 350F
Line a muffin tray with your favourite muffin liners.
In a small bowl, whisk together the whole wheat flour, baking soda, salt cinnamon and pumpkin pie spice. Set aside.
In a large bowl, whisk together the pumpkin puree, egg, maple syrup, coconut oil and vanilla extract until well combined.
Gently whisk the dry ingredients into the wet ingredients.
Portion out the muffin batter into your prepared liners.
Bake for 22-25 minutes, until an inserted toothpick comes out mostly clean.
For the optional drizzle, whisk together both ingredients and adjust to your personal preference in terms of taste and consistency. Drizzle over the muffins.
Grab your free printable for our pumpkin maple muffins recipe:
- 1 cup pumpkin puree
- 2 teaspoons cinnamon
- 1 teaspoon pumpkin pie spice
- 1 egg
- 1/2 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 teaspoon vanilla extract
- 1 1/2 cups whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/4 cup powdered monkfruit sweetener
- 1 Tablespoon lemon juice or milk
- Preheat oven to 350F
- Line a muffin tray with your favourite muffin liners.
- In a small bowl, whisk together the whole wheat flour, baking soda, salt cinnamon and pumpkin pie spice. Set aside.
- In a large bowl, whisk together the pumpkin puree, egg, maple syrup, coconut oil and vanilla extract until well combined.
- Gently whisk the dry ingredients into the wet ingredients.
- Portion out the muffin batter into your prepared liners.
- Bake for 22-25 minutes, until an inserted toothpick comes out mostly clean.
- For the optional drizzle, whisk together both ingredients and adjust to your personal preference in terms of taste and consistency. Drizzle over the muffins.
You can swap out the monkfruit sweetener used for the drizzle with powdered icing sugar.
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Amount Per Serving: Calories: 154Total Fat: 6gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 17mgSodium: 213mgCarbohydrates: 24gFiber: 2gSugar: 9gProtein: 3g
Sugar, Spice and Glitter uses an auto-generate nutrition calculator. Nutrition information isn’t always accurate unless analyzed in a scientific lab, so these should be considered more of a guideline than medical information.
I hope your family loves these healthy pumpkin muffins – they are just as indulgent as anything you can get in a bakery, but you can feel good about eating them and avoiding the nasty sugar crash!