Healthy Pumpkin-Pie Oat Muffins

Pecan-topped pumpkin-oat muffins

Pecan-topped pumpkin-oat muffins

I love the taste of pumpkin pie. I love the holiday season, too. What I don’t love are the extra pounds I always gain during this festive time of year. So, in an effort to curb my calories while still enjoying the foods I am so fond of, I came up with a great, healthy option for a pumpkin pie flavored muffin that uses oat flour instead of wheat flour, and has less fat and calories than traditional, similar-flavored muffins.

These muffins are great for breakfast or a tasty snack. Current calculations have the muffins (made with maple syrup and sugar) coming in at 263 calories and 12 grams of heart-healthy fat. Not too shabby, especially considering the numbers on a traditional pumpkin-cream cheese muffin (sold at an unnamed mega-coffee retailer) are much higher, with 420 calories and 13 fat grams, 4.5 of those which are saturated. If I replaced the maple syrup and sugar in the recipe with a sugar-free baking sweetener and a dash of maple extract, the calories drop all the way down 226. Another holiday win for me!

Warm pumpkin-seed topped pumpkin muffins. I forgot to add the pumpkin-pie spice to the mix, but they were still delicious!

Warm pumpkin-seed topped pumpkin muffins. I forgot to add the pumpkin-pie spice to the mix, but they were still delicious!

Serves 12


  • 8 oz low-fat sour cream
  • 15 oz canned plain pumpkin puree
  • 1/4 cup of applesauce
  • 1/2 cup of extra virgin olive oil
  • 1/2 cup of original Egg Beaters (or 4 egg whites)
  • 1 teaspoon of vanilla extract
  • 1/4 cup of pure maple syrup (or sugar substitute plus a teaspoon of maple extract)
  • 1/3 cup of sugar (or sugar-substitute)
  • 1/8 teaspoon of salt
  • 1/2 teaspoon of pumpkin pie spice
  • 3 cups uncooked rolled oats, ground to 2 cups of oat flour
  • 1 1/2 tablespoons of baking powder
  • 2 teaspoons of baking soda

For topping:

  • Pumpkin seeds (optional)


  • Preheat oven to 400F.
  • Lightly grease a muffin pan with nonfat cooking spray
  • Combine all the wet ingredients in a bowl with the sugar and salt. Mix until light and frothy (about 4 minutes).
  • In a separate bowl, mix the remaining dry ingredients & spice (but not the pumpkin seeds).
  • Combine the wet mixture into the dry and stir till just combined.
  • Use an ice cream scoop to pour roughly 1/4 cup amounts of batter evenly into 12 muffin molds.
  • If any batter remains, use it to top the muffins. It is okay if the batter goes over the muffin pan line, as they will not rise too much.
  • If using topping, sprinkle a few pumpkin seeds on the top of each muffin prior to baking.
  • Bake at 400F for 30 minutes, or until firm to the touch in the center.
  • Let cool for 15 minutes in the pan before trying to remove the muffins. If you try to remove them too soon, the muffins will break apart.
  • Serve warm or room temperature. My sons love to put a pat of room temperature butter on them, but they are yummy all on their own.
  • Enjoy!

Get every new post on this blog delivered to your Inbox.

Join other followers: