Nothing says fall quite like pumpkin everything, including these pumpkin oat muffins. I absolutely love muffins with flour, butter, sugar, all of the ingredients that aren’t quite so great for our bodies. My kids love them too. If you’re someone who knows kids, you already know that often times kids do not want to eat anything remotely healthy. It’s hard to pump nutrition into their little bodies, let alone eat healthy for ourselves. As a solution where everyone wins, I like to create recipes that replace traditional ingredients with healthier alternatives.
What is different about this pumpkin oat muffin recipe?
In this Pumpkin Oat Muffin recipe, we are swapping out all purpose flour with a homemade ‘flour’ blend of organic raw oats, Brazil nuts, and cashews. The chia seeds, flax seeds, and hemp seeds are part of the homemade ‘flour’ that also happen to help with binding (eggs and butter usually play a part in this). We will replace eggs with applesauce, and butter with coconut oil. Instead of refined cane sugar, this recipe uses the natural sweet goodness of dates and pure maple syrup.
You can find most of the pumpkin oat muffin ingredients at any grocery store, however I have the best luck at Whole Foods. I also love to purchase larger ingredient quantities at Costco whenever possible. I was able to find raw organic oats, Brazil nuts, raw organic cashews, and dates all at our Costco in Charleston, SC. The best part about the bulk pumpkin oat muffin ingredients is that they transfer well as a base for many other recipes, so there is no worry about wasting anything here!
Pumpkin oat muffin recipe
These pumpkin oat muffins are healthy, protein packed, vegan, gluten free, and free of refined sugar. Not only are the muffins healthy, but they are also extremely easy to make. In fact, I tossed all of the ingredients into my Vitamix blender and blended them together in one swoop. A high powered blender is recommended for this recipe, however we can figure it out with any blender. I’ll offer blending notes and tips throughout this recipe.
I developed this pumpkin oat muffin recipe in between catering to the chaos that is my two toddler boys (ages 1 and 2). If you literally can’t ‘do’ anything because you have little people taking over your house, I promise you can still get through this recipe — if I can do it, you can do it too.
Notes
Here are links to the kitchen tools that I use:
Vitamix Professional Series 750 Blender
Muffin Scoops
Muffin Pan (need 2)
Parchment Paper
The links listed here are affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Ingredients
- 2c oats (ground into oat flour)
- 1/2c Brazil nuts
- 1/2c cashews, raw/unsalted
- 1/4c ground flax seed
- 1/4c chia seeds
- 1/4c hemp seeds
- 1.5tsp cinnamon
- 3/4tsp nutmeg
- 1/2tsp allspice
- 1/2tsp ginger
- 1/2c coconut oil, melted
- 1/2c almond milk
- 1c applesauce
- 1 can organic pumpkin puree
- 1/2c dates
- 1/4c pure maple syrup
- 1/2tsp salt
- 1tsp baking powder
Instructions
- Preheat oven to 375. If you have a Vitamix or other high powered blender, throw all of the ingredients in together and blend. You will need to use the pusher (aka tamper) that comes with the Vitamix to help move the ingredients through the blender. I personally like to blend through two cycles on the smoothie setting (water droplet icon) to ensure that all of the ingredients have been broken down and to create a smooth batter consistency.
- If you are using a high powered blender (without a pusher) or a food processor, I recommend blending your ingredients in segments. Create a flour by processing the oats, nuts, and seeds together first. Set aside in a large bowl. Mix in the salt, baking powder and spices. Process the wet ingredients next, coconut oil, almond milk, pumpkin puree, dates, and maple syrup. Fold the wet ingredients in with dry ingredients.
- Using parchment paper strips, create muffin cup liners. I like to cut or tear my strips and alternate creating a liner and scooping batter into the liner one by one versus preparing all of the liners first. Feel free to do it either way, I find it easier to weigh down the parchment paper liners as I go along. To scoop the batter, I use the medium size scoop from this set which is a little smaller than 1/4c (2.8tbsp).
- Optional: add toppings like sesame seeds for a little added crunch, or chocolate chips (especially if you’re trying to entice kids to eat something halfway decent).
- Bake for 20 minutes.
Nutrition Facts
Pumpkin oat muffin recipe
Serves: 24 muffins
|
Amount Per Serving: 1 muffin
|
||
|---|---|---|
| Calories | 171k | |
| % Daily Value* | ||
| Total Fat 10g | 15.4% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol 0.0mg | 0% | |
| Sodium 80mg | 3.3% | |
| Total Carbohydrate 16g | 5.3% | |
| Dietary Fiber | 0 | |
| Sugars 5g | ||
| Protein 4g | ||
| Vitamin A 277IU | Vitamin C 0.94mg | |
| Calcium 58mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
LeeAnn Neumann | Chucktown Art
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About the author
LeeAnn Neumann is a mom of 4 boys, guitarist wife, cat lady, wannabe yogi, Peloton addict, home chef, pizza eater, who walks everywhere, listens to music all day, sourdough baker, kombucha brewer, developing a green thumb, professional photographer, artist, and potter living in Charleston, South Carolina. LeeAnn connects all the dots while coloring outside the lines. You can find more by LeeAnn at www.leeannneumann.com and www.chucktownart.com.
Photo by Jody Mack Photography
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