Oat flour pumpkin muffins are a hearty, delicious healthy pumpkin muffin made with just a few simple ingredients! No refined flour, sugar, butter, or dairy!
For those of you who say it’s too early for pumpkin, I hear you. The thing is, I’ve been making these muffins on repeat all summer long.
Baby K likes to eat his chickpea pasta with a mix of applesauce and pumpkin on it (I know it’s weird, but he won’t eat it any other way), and I always have leftover pumpkin, so I turned my oat flour pumpkin bread into muffins! And we made them so much over the summer, I’ve had plenty of time to tweak them until they were perfect! I’ve also made plenty of delicious tasting and super popular oat flour muffins before like my healthy oat flour blueberry muffins, honey oat flour muffins, chocolate chip oat flour muffins, and my oat flour banana muffins.
All my oat flour muffin recipes (banana muffins, honey oat muffins, blueberry muffins) need just a bit more liquid than their oat flour bread counterparts (banana bread, honey oat bread, savory bread.) That’s because they lose more moisture in the oven than bread does; this is also why they cook faster.
As I said, it took a few tries, and now I have them perfect. I’ve basically been counting down the days till September when it would finally be appropriate to share these with you.
Meanwhile, my toddler has been eating these every morning for breakfast on our walk without fail all summer. I’ve given him no concept of seasonal foods thus far in his life. He eats popsicles in October and pumpkin muffins in July, he’s definitely seasonally food confused. But everyone who lives in Arizona is confused about seasons, seeing as we have none.
If you get a chance to melt some butter on these bad boys, you won’t regret it. It isn’t necessary, they are delicious plain, but I love me some melted butter on a muffin. Is there anything better? Definitley not.
PS some of you may remember the healthy pumpkin muffins I posted last year that were 3/4 almond flour and 1/4 oat flour. Many of you mentioned your allergies to nuts and requested a nut-free version. It was the end of the season, but I want you to know that I heard your requests, and I’m finally able to answer them today!
How to Make Oat Flour Pumpkin Muffins
As I said, this recipe is based on my oat flour pumpkin bread recipe, so it’s very similar. Make your oat flour. Mix your dry ingredients, mix your wet ingredients, and then combine.
I then let the mixture sit for five minutes before using an ice cream or muffin scoop to divide the batter among 12 muffin holes.
Let’s talk ingredients:
Rolled Oats/ Oat Flour – Do not sub. Check out this post to find out how to make your own oat flour in less than 2 minutes.
Pumpkin Puree – Do not sub, NOT pumpkin pie filling
Unsweetened Vanilla Almond Milk – You can use any milk, including skim or 1% cows milk, other plant-based milk (except not coconut milk from the can, the carton is okay), or use water.
Honey – You can use other liquid sweeteners if you want, including maple syrup, or for a direct vegan, substitute try brown rice syrup.
Eggs – Flax eggs would probably work, but I haven’t tried it. If you try it, let us know in the comments!
Nutmeg, Cinnamon, Ground Allspice – you can sub one tablespoon of pumpkin pie seasoning for ALL THREE.
Salt, Baking Soda, and Baking Powder – do not omit
I’m so excited to give you guys the recipe finally. Let me know when you try them! PS, I don’t have a video for these yet, so I’m adding the video for my oat flour pumpkin bread! The process is very similar. Just make muffins instead of bread!
For more oat flour inspiration, check out:
27+ Oat Flour Desserts to Make Tonight
How to Make Homemade Oat Flour
More Healthy Pumpkin Treats You’ll Love:
- Oat Flour Pumpkin Bread
- Healthy Pumpkin Muffins
- Healthy Pumpkin Bread
- Paleo Pumpkin Chocolate Chip Cookies
- Healthy Pumpkin Cookies (uses oat flour)
- Flourless Paleo Pumpkin Bread
Oat Flour Pumpkin Muffins
Equipment
- Ice Cream Scoop
- Muffin Tin
Ingredients
- 3 cups rolled oats (2.75 cups oat flour)
- 1 cup pumpkin puree not pumpkin pie filling
- 1/2 cup Unsweetened Vanilla Almond Milk
- ½ cup honey
- 2 eggs
- 1 tsp nutmeg
- 1 tsp cinnamon
- 1 tsp ground allspice
- ½ teaspoon salt
- 1 teaspoon baking soda
- 1 teaspoon baking powder
Garnish
- 1/4 cup pumpkin seeds
- 1/4 cup rolled oats
Instructions
- Preheat oven to 350F.
- Using a food processor grind 3 cups of old fashioned rolled oats into fine oat flour. You want 2.75 cups of oat flour so if you end up short, grind more oats into flour. You want to grind so that your oat flour is **very fine. (or you can purchase fine oat flour.)
- In a large bowl, whisk together honey, eggs, pumpkin puree, and unsweetened vanilla almond milk.
- In another bowl mix nutmeg, cinnamon, allspice, salt, baking soda, and baking powder with the oat flour.
- Next, add the wet mixture to the flour mixture and mix until totally combined. The batter will be a little sticky, that's okay.
- Let the mixture sit for five minutes.
- Grease muffin tin with oil. Use a ice cream scoop or muffin scoop to add batter into each muffin hole.
- Sprinkle the top with pumpkin seeds and oats for garnish.
- Bake for 15-18 minutes until inserted toothpick comes out clean.
- Let cool COMPLETELY so they aren't crumbley, but if you can't wait that long it will still be delicious!
Storage/Freeze
- Store in the refrigerator up to two weeks or freeze up to 3 months.
Video
Notes
Nutrition
Question? I have GMO free organic groats. I use them to make oatmeal. Can I grind those to use for the flour? Thank you.
Your recipe is easy, simple. I followed your instructions and I did it well the first time. This dish is delicious and nutritious. It is very great. Thanks for sharing.
I made these and replaced honey with brown sugar swerve, could this be why they came out somewhat dry?
Yes because you replaced a wet ingredient with a dry ingredient.
I have oat groats that I can grind in my grain mill. Would you use the same 2.75 cups for freshly milled oat flour?
Yes! I always grind mine fresh!
Finally! I found a 100% oat flour recipe that works for me. I’ve tried other recipes but they didn’t work. Or, they only have a taste of oats because they include wheat flour. And these muffins rose like regular muffins. Delicious flavor, nice and moist inside, an awesome recipe!
You nailed this recipe Kelli! You would never know these are healthy and the texture is amazing! Huge thank you! I will be making a lot of these! I did make them a little less healthy by adding mini chocolate chips and course sugar on top for a little texture.
I LOVE THAT! I’m so adding chocolate chips to mine! So glad you liked them!
I made these muffins because I have a friend who needs to avoid gluten. I had gluten free oats and ground them up, just like the recipe calls for. These muffins came out great! My gluten free girlfriend loved them, and my husband loved them as well! This recipe is wonderful! Thank you!
So glad you loved them! Thank you for leaving a review!
My kiddo can’t have eggs or bananas – would a flax egg or apple sauce work better as an egg replacer? What are your thoughts
When my kiddo couldn’t have eggs I always preferred flax eggs to applesauce as a replacement!
Can applesauce be used as the sweetener in place of honey , maple syrup? I love these as sweeteners but I’m not supposed to have any sweetener.
I think so!
Hi! I used flax eggs and they turned out great- the muffins raised nicely, tasted great, had a fluffy yet firm texture and well, YUM!
Enjoyed them! Made a mixture of honey, powdered sugar, and a splash of milk and whisked it together to make a glaze to put on top that was good fresh or over time as it sunk into the muffin and felt like that added a lot of moisture and sweetness that this muffin was lacking on its own, in my opinion.
Determining how much sugar to put in a recipe is like playing russian roulette, I went healthier (less sugar) on this one because many people searching for oat flour recipes are looking for healthier. Love the glaze.
Kelli, I am very happy to find a morning muffin recipe that doesn’t taste like candy. I normally half the sugar in recipes (well, nowadays I replace it altogether with monk fruit), but this one is perfect. Thanks!
So glad you loved it! this an older recipe now but it’s soooo good!