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One-Bowl Healthy Pumpkin Muffins

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three healthy pumpkin muffins on parchment paper.

If there’s one thing about my boys, it’s that they love anything and everything pumpkin! My gluten-free pumpkin coffee cake is always a huge hit this time of year, and for a healthier treat my husband and son love my pumpkin protein balls. We pretty much always have a pumpkin snack on-hand when those seasonal cravings strike, and I’m so excited to add these healthy pumpkin muffins to the mix! They’re gluten-free, dairy-free, lightly sweetened with maple syrup, and made in just ONE bowl. My idea of a perfect fall morning is one of these healthy pumpkin muffins in one hand, and a healthy pumpkin spice latte in the other. So cozy and SO delicious!

close up image of a healthy pumpkin muffin with chocolate chips on top.

🧡 What Makes This Recipe Healthy?

Unlike traditional pumpkin muffins loaded with refined sugar and flour, these are made with simple, nourishing ingredients you can feel good about. The oat flour provides whole-grain fiber, while pumpkin puree adds natural sweetness, moisture, and a boost of vitamins A and C. They’re also lightly sweetened with maple syrup, keeping them just sweet enough without going overboard. Plus, no butter or dairy means these muffins are naturally dairy-free and gluten-free!

🍂 Why You’ll Love These Healthy Pumpkin Muffins

  • Made with real pumpkin and warming fall spices for that cozy flavor you crave.
  • Naturally gluten-free, dairy-free, and nut-free, so everyone can enjoy them.
  • Lightly sweetened, moist, and fluffy – and made in just one bowl for easy cleanup!
  • Perfect for breakfast, meal prep, or healthy snacks throughout the week.
overhead image of healthy pumpkin muffins.

❓ Frequently Asked Questions

Can I make these pumpkin muffins vegan?
Yes! Swap the eggs for two flax eggs (2 tablespoons ground flaxseed + 5 tablespoons water). Let the mixture sit for 5–10 minutes before adding it to the batter.

How do I store these muffins?
Store your muffins in an airtight container at room temperature for up to 3 days, or in the fridge for up to a week. You can also freeze them for up to 3 months – just thaw overnight or reheat in the microwave for 20 seconds.

What can I add to this recipe?
Feel free to mix in chocolate chips, chopped walnuts, or pumpkin seeds for a fun twist! You can also top them with a sprinkle of oats or cinnamon sugar before baking for extra texture.

healthy pumpkin muffins on a table with a small pumpkin.

👩‍🍳 Sam’s Recipe Tips

  • Don’t overmix the batter! Stir until the dry and wet ingredients are just combined for fluffy muffins.
  • Use room temperature eggs and milk for a smoother, more even batter.
  • If you love extra spice, add a pinch of nutmeg or cloves for a stronger fall flavor.
  • These muffins make a great freezer-friendly snack – just pop one out when you need a quick breakfast or healthy snack on the go!
three healthy pumpkin muffins on parchment paper.
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One-Bowl Healthy Pumpkin Muffins

These healthy pumpkin muffins are soft, fluffy, and perfectly spiced! Made in one bowl with oat flour, pumpkin puree, and maple syrup, they’re a wholesome and cozy fall treat you’ll want on repeat. Gluten-free, dairy-free, and naturally sweetened, these muffins are perfect for breakfast, snacks, or meal prep all week long!
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12 muffins

Equipment

  • 1 large bowl
  • 1 muffin pan

Ingredients

  • 1 cup pumpkin puree
  • 1/2 cup oil either melted coconut oil, avocado oil, olive oil, or vegetable oil
  • 1/3 cup maple syrup
  • 1/4 cup milk I used almond milk
  • 2 eggs at room temperature
  • 1 teaspoon vanilla extract
  • 1 1/2 cups oat flour
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda

Instructions

  • Preheat oven to 350° Fahrenheit and line a 12 cup muffin pan with muffin liners.
  • Mix together the pumpkin puree, oil, maple syrup, milk, eggs, and vanilla extract in a large bowl.
  • Add in the oat flour, pumpkin pie spice, baking powder, and baking soda and mix until everything is fully combined.
  • Scoop ¼ cup of muffin batter into each muffin liner, then sprinkle with either chocolate chips, pumpkin seeds, chopped nuts, or leave plain. Bake the muffins for 22-25 minutes, or until a toothpick inserted down the center of a muffin comes out clean.
  • Remove the muffins from the oven and transfer them to a wire cooling rack to cool completely before serving or storing.

Nutrition

Serving: 1muffin | Calories: 190kcal | Carbohydrates: 18g | Protein: 3g | Fat: 12g | Fiber: 1g | Sugar: 7g
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Dairy-Free

Pumpkin Protein Balls (gluten-free & dairy-free!)

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pumpkin protein balls on a plate with white chocolate drizzled on top.

These pumpkin protein balls were made pretty much just for my pumpkin-loving husband. I have never ever met anyone so obsessed with pumpkin pie than him. And after just one bite of these protein balls he said, “WOW these taste like PUMPKIN PIE!!!” and continued to eat the entire batch in two days… good thing they’re healthy, high in protein, and packed with collagen!

Also, lucky for my husband, his birthday is coming up! SO fitting that the man obsessed with pumpkin has a birthday in October. This year, he’s getting another batch (ehhh maybe a double bath) or these pumpkin protein balls, my gluten-free pumpkin coffee cake, and maybe even a healthy pumpkin spice latte if I’m feeling really generous. Happy almost birthday, my love!

overhead image of pumpkin protein balls on a plate with pumpkin spice on the side.

Why You’ll Love This Recipe

These pumpkin protein balls are an easy, healthy snack packed with protein, perfect for on-the-go fuel or a post-workout boost. They’re made with just six simple ingredients, are naturally gluten-free, and can easily be adapted to fit various dietary needs, like being vegan or low carb.

What You Need to Make Pumpkin Protein Balls

  • Cashew Butter (or any nut/seed butter): Acts as the base of the recipe, adding creaminess, richness, and healthy fats.
  • Pumpkin Purée: Brings moisture and that classic fall flavor, while adding a dose of fiber and vitamins.
  • Almond Flour: Provides structure while keeping the recipe gluten-free and low in carbs.
  • Collagen Powder or Protein Powder: Boosts the protein content, but can be replaced with almond flour if you prefer. I use and love this collagen powder in my recipes!
  • Maple Syrup: Naturally sweetens the mixture without refined sugars.
  • Pumpkin Pie Spice: Adds the warm, cozy flavors of fall, making these protein balls irresistible.

Does Any Nut Butter Work?

Yes! While cashew butter is recommended for its creamy texture, any nut or seed butter—like almond, peanut, or sunflower seed butter—can be used as a substitute, making this recipe highly customizable.

What Collagen or Protein Powder Do You Use?

You can use unflavored collagen powder, any vanilla protein powder, or even extra almond flour for a protein powder-free option. Choose a protein powder that fits your dietary needs and flavor preferences.

pumpkin protein balls with white chocolate drizzle on a plate.

Storage Tips

Store these pumpkin protein balls in an airtight container in the fridge for up to a week, or in the freezer for up to a month. Simply grab one from the freezer and enjoy!

Switch Up The Flavors of These Pumpkin Protein Balls

You can switch out the pumpkin puree for mashed banana or add mix-ins like chocolate chips, dried cranberries, or chia seeds for extra texture and flavor.

Adjust This Recipe to Your Dietary Needs

  • Vegan: Use a plant-based protein powder and ensure your nut butter is dairy-free.
  • Nut-Free: Replace the almond flour with coconut flour or oat flour, and use sunflower seed butter in place of the cashew butter.
  • Low Sugar: Opt for a low-sugar protein powder or reduce the amount of maple syrup.
pumpkin protein balls on a plate with white chocolate drizzled on top.
No ratings yet

Pumpkin Protein Balls

These pumpkin protein balls are made with only six wholesome ingredients, gluten-free, dairy-free, and packed with protein for a healthy, and delicious snack! They're basically pumpkin pie in healthier, small bite form. I just know you're going to LOVE them!
Print Pin Rate
Prep Time: 5 minutes
Chilling Time: 20 minutes
Total Time: 25 minutes
Servings: 12 servings

Ingredients

  • 1/2 cup cashew butter or any nut/seed butter
  • 1/4 cup pumpkin puree
  • 1 cup almond flour
  • 2 scoops unflavored collagen powder or protein powder, or an additional 1/4 cup of almond flour
  • 3 tablespoons maple syrup
  • 1 teaspoon pumpkin pie spice

Instructions

  • Add all ingredients to a bowl and mix well until fully combined.
  • Scoop energy bites with a medium sized cookie scoop and arrange the scoops onto a plate. Transfer the plate to the freezer for at least 20 minutes, or until they firm up a bit.
  • Remove the plate from the freezer and rolls the scoops into balls with your hands. Drizzle with melted white chocolate, enjoy right away, or store in the freezer for later on!

Nutrition

Serving: 1ball | Calories: 144kcal | Carbohydrates: 8.5g | Protein: 7g | Fat: 10g | Sugar: 4.25g
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Dairy-Free

Gluten-Free Pumpkin Coffee Cake (vegan & refined sugar-free!)

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close-up image of gluten-free pumpkin coffee cake

Fall is in the air, and you know what that means – it’s pumpkin spice season! But don’t worry, we’ve got your back with a scrumptious Gluten-Free Pumpkin Coffee Cake recipe that’s not just gluten-free but also vegan and refined sugar-free. So, grab your apron, a pumpkin spice latte, and let’s dive right into this autumn treat.

gluten-free pumpkin coffee cake on a baking sheet with milk on the side

What You’ll Need to Make Gluten-Free Pumpkin Coffee Cake

Gluten-Free All-Purpose Flour: To keep it gluten-free, we’ll be using a gluten-free all-purpose flour blend. Make sure it’s labeled as such to avoid any unwanted gluten surprises. I use and recommend this Bob’s Red Mill Gluten-Free 1:1 Baking Flour.

Coconut Sugar or Brown Sugar: Sweeten things up with a touch of coconut sugar or brown sugar. These options add that wonderful caramel flavor we all crave in coffee cake.

Pumpkin Puree: Our star ingredient! Go for the canned pumpkin puree or whip up some homemade pumpkin puree for that authentic fall flavor.

Cinnamon: Spice things up with a generous pinch of cinnamon. It’s the secret ingredient that’ll make your kitchen smell like a cozy pumpkin spice haven.

overhead image of gluten-free pumpkin coffee cake on a baking sheet

Tips and Tricks

  • The Perfect Flour Mix: When using gluten-free flour, it’s crucial to get the right texture. Mix your gluten-free flour with a bit of xanthan gum to help with binding and structure. Typically, 1/2 teaspoon per cup of flour should do the trick.
  • Pumpkin Magic: If you want your coffee cake to be extra pumpkin-y, add a touch of pumpkin pie spice in addition to the cinnamon. Nutmeg, cloves, and allspice will give it that unmistakable autumn flavor.
  • Say No to Overbaking: One of the biggest gluten-free baking pitfalls is overbaking. Keep an eye on your coffee cake and use the toothpick test. Insert a toothpick into the center, and if it comes out with just a few moist crumbs, your cake is ready. Overbaking can make it dry.
close-up image of gluten-free pumpkin coffee cake
4.34 from 6 votes

Gluten-Free Pumpkin Coffee Cake (vegan & refined sugar-free!)

Fall is in the air, and you know what that means – it’s pumpkin spice season! But don’t worry, we’ve got your back with a scrumptious Gluten-Free Pumpkin Coffee Cake recipe that’s not just gluten-free but also vegan and refined sugar-free. So, grab your apron, a pumpkin spice latte, and let’s dive right into this autumn treat.
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 16 servings

Equipment

  • 1 large bowl
  • 1 medium bowl
  • 1 small bowl
  • 1 9×9-inch baking pan

Ingredients

  • 2 1/2 cups gluten-free all purpose flour see Notes
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 tablespoon pumpkin pie spice
  • 1/2 teaspoon salt
  • 1 cup coconut sugar or brown sugar
  • 1 cup milk (I used almond milk)
  • 1/3 cup melted coconut oil or melted butter
  • 1 cup pumpkin puree
  • 1 tablespoon vanilla extract

For the filling:

  • 1/4 cup coconut sugar or brown sugar
  • 1 tablespoon gluten-free all purpose flour
  • 1 teaspoon cinnamon

For the streusel topping:

  • 1 cup gluten-free all purpose flour
  • 1 cup coconut sugar, or brown sugar
  • 1/2 cup softened butter (I used vegan butter)
  • 1 teaspoon cinnamon

Instructions

  • Preheat oven to 350° Fahrenheit and line an 8×8-inch baking pan with parchment paper.
  • In a large bowl, mix together the gluten-free all purpose flour, baking powder, baking soda, pumpkin pie spice, and salt.
  • In a separate medium bowl, whisk together the coconut sugar, milk, melted coconut oil, pumpkin puree, and vanilla extract.
  • Slowly pour the wet ingredients into the dry ingredients while stirring, then mix until just combined. Set the cake batter aside.
  • Add all filling ingredients to a small bowl and mix together.
  • Then, add all streusel topping ingredients to a bowl and mix together until it comes together. 
  • Transfer half of the batter to the 8×8-inch baking pan, then evenly pour the filling over the top of the batter.
  • Pour the remaining batter over the filling, then top the whole thing with an even layer on the streusel topping.
  • Bake for 45-50 minutes, or until a toothpick inserted down the center of the cake comes out mostly clean. Remove from pan and cool on a wire cooling rack before slicing and serving.

Notes

  • Gluten-Free All Purpose Flour: Make sure you’re gluten-free flour contains xanthan gum for this recipe! If it doesn’t, then add 1 1/2 teaspoons of xanthan gum in with the dry ingredients.

    • Nutrition

    Serving: 1serving | Calories: 272kcal | Carbohydrates: 44g | Protein: 2.5g | Fat: 10g | Sugar: 26g

    There you have it, folks! A delightful Gluten-Free Pumpkin Coffee Cake recipe that’s not only gluten-free but also vegan and refined sugar-free. With the warmth of cinnamon and the cozy embrace of pumpkin, this coffee cake will have your taste buds doing the autumn dance.

    So, whether you’re gluten-sensitive, vegan, or simply looking for a healthier treat, this coffee cake has got you covered. Happy baking, and enjoy the flavors of fall in every bite!

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    Desserts

    Healthy (& vegan!) Pumpkin Spice Latte

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    a healthy vegan pumpkin spice latte with a cinnamon stick on top.

    Learn how to make the best vegan pumpkin spice latte at home! Better (and cheaper) than Starbucks, my pumpkin spice latte recipe is delicious, completely vegan, and refined sugar-free.

    vegan pumpkin spice latte being poured into a mug

    Ahh, the pumpkin spice latte. It’s perhaps the most beloved beverage of the Fall season, and for good reason! It’s deliciously sweet and spicy, and cozying up with one on a cool Fall day just feels right. People seem to really love the Starbucks version, but it’s loaded with sugar, sodium, preservatives and other ingredients, which you can see here. It’s also super expensive (almost $6 for a venti), so making this healthier version at home just seems like the better option!

    What You’ll Need to Make a Healthy Vegan Pumpkin Spice Latte

    • Milk: Regular milk works fine, but I used almond milk. Check out the section below for alternative dairy options.
    • Pumpkin Puree: Sweet and savory, pumpkin puree plays a starring role in Thanksgiving desserts and drinks, including this fall-favorite latte. Make sure you’re buying pure pumpkin puree, and not pumpkin pie filling!
    • Maple Syrup: My pumpkin spice latte recipe only uses natural maple syrup to sweeten it, instead of refined sugars.
    • Vanilla Extract: Many recipes do not call for vanilla, but to me, it’s a must for added depth of flavor.
    • Pumpkin Pie Spice: Pumpkin pie spice is a delicious combination of cinnamon, nutmeg, ginger, cloves, an allspice that works really well with this recipe.
    • Espresso or Strong Coffee: If you need a major boost to get you going in the morning, I definitely suggest making this with 2 shots of espresso, but brewed, strong coffee works fine too!
    two pumpkin spice lattes in mugs with a mini pumpkin on the side.

    Adjust This Recipe to Your Dietary Needs

    • Make it Dairy-Free: You can use regular milk if you’d like, but for this recipe I used almond milk. Others prefer coconut milk or oatmilk – the choice is yours!
    • Make it Caffeine-Free: If you need caffeine-free, use your favorite strong decaf variety.

    Tips on Making Pumpkin Spice Latte

    • You can use granulated organic sugar instead of maple syrup if you don’t want to go the refined sugar-free route. 
    • If you don’t have pumpkin pie spice, you can use ½ teaspoon cinnamon and a pinch each of nutmeg, ground ginger and ground cloves.
    overhead image of two pumpkin spice lattes with cinnamon sticks on top.
    5 from 1 vote

    Pumpkin Spice Latte (Vegan, Refined Sugar-Free)

    Learn how to make the best vegan pumpkin spice latte at home! Better (and cheaper) than Starbucks, my vegan pumpkin spice latte recipe is delicious, much easier and quicker to make, and completely vegan and refined sugar-free.
    Print Pin Rate
    Prep Time: 5 minutes
    Cook Time: 5 minutes
    Total Time: 10 minutes
    Servings: 1 serving

    Ingredients

    • 2 cups milk I used almond milk
    • 2 tablespoons pumpkin puree
    • 2 tablespoons maple syrup or any liquid sweetener
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon pumpkin pie spice
    • 2 shots espresso or ½ cup hot coffee

    Instructions

    • Heat milk in a small saucepan over low heat.
    • Once simmering, add in the pumpkin puree, maple syrup, vanilla extract, and pumpkin pie spice. Whisk vigorously for about 30 seconds or until frothy then remove from heat.
    • Divide the espresso or coffee between two mugs, then pour the pumpkin-spiced milk over the top.

    Notes

  • Optional: top it off with vegan whipped cream or a cinnamon stick!

    • Nutrition

    Serving: 1serving

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