Healthy Pumpkin Muffins with No Refined Sugar

There is something about the first hint of fall that immediately makes me want to bake with pumpkin. Pumpkin bread, pumpkin pancakes, pumpkin cookies, I love all of it. But if I’m looking for something I can make ahead for an easy breakfast or afternoon snack, these healthy pumpkin muffins are one of my favorites.

They’re soft, moist, perfectly spiced and just sweet enough, but they’re made with a few simple swaps that make them a lighter alternative to traditional pumpkin muffins. Instead of refined white sugar, I sweetened these muffins with honey. I also used white whole wheat flour, coconut oil instead of butter, and unsweetened almond milk.

The result is a batch of delicious pumpkin muffins with no refined sugar that still taste like an actual fall treat. And maybe the best part? This is a one-bowl recipe. You can have the batter mixed in about 10 minutes, which makes these perfect for busy mornings, meal prepping or baking with kids.

Why I Love These Healthy Pumpkin Muffins

I’m always looking for little ways to make recipes healthier without completely changing the foods I actually enjoy eating. I don't need every muffin to taste like a protein bar disguised as baked goods. If I'm making a pumpkin muffin, I still want it to be moist, fluffy and taste like pumpkin spice.

That's why I like this recipe so much. Instead of eliminating everything that makes a muffin good, it uses a few simple ingredient swaps. Honey replaces refined sugar, coconut oil replaces butter, and white whole wheat flour adds whole grains while still creating a lighter texture than you might expect from traditional whole wheat flour.

The pumpkin itself also adds so much moisture that you don't need a ton of added fat to get that soft muffin texture. These muffins are also easy to customize. You can keep them simple like I did, or add chopped walnuts, pecans, dried cranberries or even a few dark chocolate chips.

Healthy Pumpkin Muffins Ingredients

You only need a handful of pantry staples to make these muffins.

1/3 Cup Coconut Oil

Instead of melted butter, I used 1/3 cup melted coconut oil. It adds moisture and richness without making the muffins feel heavy.

Make sure your coconut oil is melted before measuring and mixing it into the batter.

1/2 Cup Honey

These are pumpkin muffins with no refined sugar, so rather than using granulated or brown sugar, I used 1/2 cup honey.

Honey adds sweetness while also helping keep the muffins moist. I especially like the flavor of honey with pumpkin and warm fall spices.

You could also use pure maple syrup if you prefer, but I used honey for this batch.

2 Eggs

You'll need 2 eggs, ideally at room temperature. The eggs help bind everything together and give the muffins structure.

1 Cup Pumpkin Purée

Use 1 cup pumpkin purée.

Make sure you're buying pure pumpkin and not pumpkin pie filling. Pumpkin pie filling already contains sweeteners and spices, while canned pumpkin purée is simply pumpkin.

1/4 Cup Unsweetened Almond Milk

I used 1/4 cup almond milk to keep the recipe dairy-free.

Any milk should work here, but unsweetened almond milk is an easy option if you're looking for a lighter muffin.

Pumpkin Pie Spice

You'll need 2 teaspoons pumpkin pie spice.

If you don't have pumpkin pie spice, you can make a similar combination using cinnamon, ginger, nutmeg and cloves or allspice.

This is what gives the muffins that cozy fall flavor we associate with pumpkin everything.

Baking Soda, Vanilla and Salt

You'll also need:

• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt

1 3/4 Cups White Whole Wheat Flour

I used 1 3/4 cups white whole wheat flour.

If you haven't baked with white whole wheat flour before, it's one of my favorite swaps. You're still getting whole grain flour, but it has a milder flavor and lighter texture than the traditional whole wheat flour most of us picture.

That makes it especially good for muffins, quick breads and other baked goods where you don't necessarily want a strong wheat flavor.

1/3 Cup Old-Fashioned Oats

Finally, you'll need 1/3 cup old-fashioned oats, plus a little extra if you'd like to sprinkle some over the tops before baking.

The oats add a little texture and another whole-grain element to these healthy pumpkin muffins.

How to Make Healthy Pumpkin Muffins

Preheat your oven to 325°F and prepare a 12-cup muffin pan with nonstick cooking spray or muffin liners.

In a large mixing bowl, whisk together the melted coconut oil and honey. Add the eggs and whisk until everything is well combined.

Next, mix in the pumpkin purée, almond milk, pumpkin pie spice, baking soda, vanilla and salt.

Add the white whole wheat flour and oats. Gently stir everything together just until you no longer see dry streaks of flour.

One of the biggest mistakes you can make with muffins is overmixing the batter. A few small lumps are completely fine. Mixing too much can create muffins that are tougher and denser instead of light and fluffy.

Divide the batter evenly among 12 muffin cups. If you want them to look a little prettier, sprinkle a few oats and a tiny bit of pumpkin pie spice over the tops.

Bake for approximately 22 to 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Let them cool before removing them from the pan. They will firm up a bit as they cool.

Are Pumpkin Muffins Healthy?

It really depends on the recipe. A pumpkin muffin can sound healthy simply because it contains pumpkin, but many bakery-style versions are essentially cupcakes without frosting. They can contain significant amounts of refined sugar, butter or oil. That's why I like making pumpkin muffins at home. You control exactly what's going into them.

These muffins use whole wheat flour and oats and are naturally sweetened with honey instead of granulated refined sugar. I also use coconut oil instead of butter and unsweetened almond milk. They still contain calories, carbohydrates, fat and naturally occurring sugars from the honey, of course. "No refined sugar" doesn't mean sugar-free. But if you're looking for a more wholesome version of a traditional pumpkin muffin, these are a great option.

How Many Calories Are in a Healthy Pumpkin Muffin?

The recipe that inspired my version comes out to approximately 182 calories per muffin when divided into 12 muffins. Exact calories will vary depending on the specific brands and ingredients you use.

That's one reason I like these as a portion-controlled fall treat. You still get a full-size pumpkin muffin without needing a giant coffee-shop-style muffin. If you're tracking nutrition closely, I always recommend calculating the recipe using the exact ingredients and brands you have at home.

Can You Make Pumpkin Muffins Without Refined Sugar?

Absolutely. One of the easiest ways to make healthy pumpkin muffins with no refined sugar is to replace white or brown sugar with a natural sweetener such as honey or pure maple syrup.

For this recipe, I prefer honey. It pairs really well with pumpkin and pumpkin spice, and you only need 1/2 cup for the entire batch of 12 muffins. Just remember that honey is still a form of added sugar, even though it isn't refined white sugar. I think it's important to make that distinction rather than pretending a baked good suddenly becomes sugar-free because it contains honey.

White Whole Wheat Flour vs. Whole Wheat Flour

If you've seen white whole wheat flour at the grocery store and wondered whether it's actually whole wheat, it is.

White whole wheat flour is made from a different variety of wheat than traditional whole wheat flour. It has a lighter color and milder flavor, which makes it an especially easy substitute in baked goods.

For these whole wheat pumpkin muffins, I like it because you get the benefits and texture of a whole grain flour without an overly strong wheat flavor competing with the pumpkin and spices.

If you can't find white whole wheat flour, regular whole wheat flour or whole wheat pastry flour can also work.

Easy Pumpkin Muffin Add-Ins

I usually keep these muffins simple, especially if I'm making them for breakfast, but there are so many ways you could change them up. Try adding chopped walnuts or pecans for extra crunch. Dried cranberries are another great fall addition. If you're making these more as a dessert or treat, fold in some chocolate chips. You could also sprinkle pumpkin seeds or additional oats over the top before baking. Just remember that add-ins will change the calorie and nutrition information if you're specifically looking for low calorie pumpkin muffins.

How to Store Pumpkin Muffins

These muffins are great for meal prep because they store and freeze really well. Once completely cooled, keep them in an airtight container at room temperature for about two days. If you want them to last longer, store them in the refrigerator. You can also freeze them.

I like to place cooled muffins in a freezer-safe container or bag and freeze them individually. That way, you can grab one whenever you want an easy breakfast or snack. Let a frozen muffin thaw at room temperature or warm it briefly in the microwave.

What to Serve With Healthy Pumpkin Muffins

These are delicious completely on their own, but they're also really good warmed slightly. For breakfast, try one with almond butter or peanut butter for a little extra protein and staying power. Pair it with Greek yogurt, eggs or fresh fruit for a more complete breakfast. And, obviously, they're perfect with coffee. If I'm eating one as an afternoon snack, I usually just warm it for a few seconds. The pumpkin spice smells even better once the muffin is warm.

Healthy Pumpkin Muffins Recipe

Prep Time: 10 minutes
Cook Time: 22-25 minutes
Total Time: About 35 minutes
Yield: 12 muffins

Ingredients

• 1/3 cup coconut oil, melted
• 1/2 cup honey
• 2 eggs, preferably room temperature
• 1 cup pumpkin purée
• 1/4 cup unsweetened almond milk
• 2 teaspoons pumpkin pie spice
• 1 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt
• 1 3/4 cups white whole wheat flour
• 1/3 cup old-fashioned oats, plus additional oats for topping if desired

Instructions

1. Preheat the oven to 325°F. Lightly grease a 12-cup muffin pan or line it with muffin liners.
2. In a large bowl, whisk the melted coconut oil and honey together until combined.
3. Whisk in the eggs.
4. Add the pumpkin purée, almond milk, pumpkin pie spice, baking soda, vanilla and salt. Stir until combined.
5. Add the white whole wheat flour and oats. Gently stir until the ingredients are just incorporated. Avoid overmixing.
6. Divide the batter evenly between the 12 muffin cups.
7. Sprinkle additional oats or pumpkin spice over the tops, if desired.
8. Bake for 22 to 25 minutes, or until a toothpick inserted into the center comes out clean.
9. Allow the muffins to cool in the pan before removing them.
10. Serve immediately or store for an easy make-ahead breakfast or snack.

The Best Healthy Pumpkin Muffins for Fall

If you love pumpkin season as much as I do but want something you can enjoy beyond the occasional decadent pumpkin dessert, give these healthy pumpkin muffins a try. They're moist, fluffy, full of pumpkin spice flavor and made with ingredients I almost always have in my pantry during the fall. I especially love that they're made with honey instead of refined sugar, white whole wheat flour, coconut oil and almond milk.

They work for breakfast, an after-school snack, an afternoon treat with coffee or even a healthier fall dessert. Plus, since the recipe makes 12, you can eat a few fresh and freeze the rest for later. If you're looking for an easy healthy pumpkin muffin recipe with no refined sugar, save this one for pumpkin season. I have a feeling you'll be making them more than once.

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