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Enjoy these fluffy, oil-free vegan pumpkin oat muffins that are naturally gluten-free and packed with wholesome flavors—perfect for a healthy, cozy treat anytime!
I’ve done it.
I’ve just made it that much harder for you to find an excuse for avoiding eating more vegetables!
With these vegan pumpkin muffins, you get pumpkin (vegetable superstar!), plus whole grains (oats) and pepitas (protein, zinc and iron) in portable, packable, frugal form. of the following with about 5 minutes of effort and 25 minutes of baking time.
The results are moist, tender, lightly sweet, crave-able muffins you can enjoy for breakfast, as a power snack, brunch, or dessert.
Enjoy these any time of year (no need to wait for pumpkin season!).
Recipe Benefits
- Vegan (egg-free, dairy-free)
- No refined sugars or sweeteners
- Gluten-free
- Oil-free (e.g., no coconut oil, avocado oil, olive oil or vegan butter)
- Flourless
- Easy to make and bake
- Loaded with nutritious ingredients
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.
- rolled oats (certified gluten-free, as needed)
- unsweetened apple juice
- canned unsweetened pumpkin puree
- pepitas (green pumpkin seeds)
- pure maple syrup
- pumpkin pie spice
- baking soda (not baking powder)
You will also need some salt (always adjustable/ optional).
What are Pepitas?
Pepitas are another name for green pumpkin seeds that are flat, oval, and sold without hulls. I love using pepitas in recipes, as well as for all kinds of snacking and baking. They are less expensive than most nuts, and are a great alternative for anyone with nut allergies.
Pepitas, even in small servings, provide a significant amount of zinc and iron. Zinc is an antioxidant mineral that boosts the immune system and, for men, improves fertility and protects against prostate enlargement and cancer. Iron is important for healthy blood cells and energy levels.
Pepitas are delicious raw or toasted. They toast easily, in minutes, on the stovetop, without oil. Simply add a handful to a hot skillet, and then shake the pan for one to three minutes until they begin to puff, turn golden brown at edges, and smell fragrant.
Step by Step Instructions
Note that the complete directions are also in the recipe card below.
- Preheat oven to 375°F (190C). Line all 12 cups of a standard size muffin tin with paper liners, foil liners, or silicone muffin liners. If you eat oil, you can (alternatively) spray the cups with nonstick cooking spray.
- In a blender or food processor, process the oats, apple juice, pumpkin, pepitas, maple syrup, pumpkin pie spice, and salt until blended and smooth. Add the baking soda; process 10 seconds to combine.
- Divide the muffin batter into the prepared muffins cups (pour, or using a large scoop or ladle). If desired, sprinkle the top of each muffin with some pepitas and oats.
- Bake in the preheated oven 20 to 25 minutes or until a toothpick inserted near the center of a muffin comes out clean.Transfer tin to a wire cooling rack and cool 10 minutes.
- Remove muffins from muffin pan and serve warm or let cool completely to room temperature.
Storage
Store the cooled muffins in an airtight container at room temperature for 3 days, the refrigerator for 1 week, or the freezer for up to 6 months.
Taste & Texture
This humble pumpkin recipe produces muffins that are tender and fluffy. The tenderness and moistness comes from the combinations of the natural oils in the pumpkin seeds and the pumpkin puree. The mild sweetness allows the flavors of the pumpkin and warm spices to shine through.
Flavor Variations
The batter for these muffins is relatively thin, so I do not recommend adding stir-ins such as chocolate chips, dried cranberries, raisins, chopped nuts, or seeds. They will sink to the bottom of the muffins.
- Alternative Spices: Replace the pumpkin pie spice with your own favorite combination of spices (up to 1 1/2 teaspoons combined spices), such as cinnamon, nutmeg, cardamom, allspice, ginger, or cloves.
- Extracts: Add a teaspoon of vanilla extract or anywhere from 1/4 teaspoon to 1 teaspoon of almond extract.
- Grated Citrus Zests: Add one to two teaspoons of finely grated lime, lemon or orange zest.
FAQ
- Can I use oat flour in place of the rolled oats? Yes! To replace the 2 cups of rolled oats (200 grams), use 1 2/3 cups of oat flour (also 200 grams; oat flour is 120 grams per cup)
- Can I use other nuts or seeds in place of the green pumpkin seeds (pepitas)? Yes! you can swap an equal weight of the pepitas for nuts or seeds (raw, toasted, or roasted, all are good substitutes) such as cashews, almonds, walnuts, pecans, or sunflower seed kernels.
- Can I make mini muffins with this recipe? Yes! Divide the batter between 24 mini muffin cups. Reduce the baking time to 15 to 20 minutes (begin checking at 15 minutes).
- How should I rewarm the muffins? You can rewarm the muffins in a microwave, using 15 minute intervals.
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Ingredients
- 2 cups rolled oats
- 1-1/3 cups unsweetened apple juice
- 3/4 cup unsweetened pumpkin puree
- 1/2 cup pepitas, green pumpkin seeds
- 1/3 cup pure maple syrup
- 1-1/2 teaspoons pumpkin pie spice
- 1/2 teaspoon fine sea salt
- 1 teaspoon baking soda
- Optional: additional pepitas and oats for sprinkling
Instructions
- Preheat oven to 375°F (190C). Line all 12 cups of a standard muffin tin with paper, foil, or silicone liners.
- In a blender or food processor, process the oats, apple juice, pumpkin, pepitas, syrup, pumpkin pie spice, and salt until blended and smooth. Add the baking soda; process 10 seconds to combine.
- Divide the batter evenly into the prepared muffin cups. Sprinkle with some pepitas and oats, if desired.
- Bake in the preheated oven 20 to 25 minutes or until a toothpick inserted near the center of a muffin comes out clean.
- Transfer tin to a wire rack and cool 10 minutes. Remove muffins from tin and serve warm or let cool completely.
I made these muffins this morning. I used 1/4 cup stevia/monk fruit sweetener, instead of the 1/3 cup of maple syrup called for. I also added 1/4 cup of hemp hearts to the batter.
The muffins came out very soft and spongy and are very tasty.
Thanks for the recipe.
Definitely deserves 5 stars *****