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oat flour pumpkin muffin

Oat Flour Pumpkin Muffins

Oat flour pumpkin muffins are hearty, delicious healthy pumpkin muffins made with just a few simple ingredients! No refined flour, sugar, butter, or dairy!
Course Breakfast, Snack, Snacks
Cuisine American
Keyword healthy pumpkin muffins, oat flour, oat flour muffins, oat flour pumpkin muffins, oat flour recipes, pumpkin bread, pumpkin muffins
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 12 servings
Calories 141kcal
Author Kelli Shallal MPH RD





  • 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!


  • Store in the refrigerator up to two weeks or freeze up to 3 months.



The finer the oats the less course the texture will be.  But, in many oat flour recipes I've had people tell me they ground their oats to they were hot at mushy and the recipe didn't turn out.  You want to grind the oats for a max of 2 minutes, after that if they are still course just use it!  It will be better than overgrinding them!


Serving: 1muffin | Calories: 141kcal | Carbohydrates: 28g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 27mg | Sodium: 215mg | Potassium: 166mg | Fiber: 3g | Sugar: 13g | Vitamin A: 3217IU | Vitamin C: 1mg | Calcium: 51mg | Iron: 1mg