As the temperatures drop and the holidays are approaching, it is time to enjoy our favorite seasonal treats. There’s nothing like the fragrance of pumpkin spice on a foggy fall morning. These pumpkin muffins are great for Thanksgiving brunch, or your everyday breakfast, dessert, or afternoon delight. They are delicious and healthy at the same time, made without refined sugar, wheat, oil, milk, or eggs, and suitable for anyone in your family, even those with diabetes, heart disease, lactose, and gluten intolerance. 

Pumpkin is rich in Vitamin A which helps support the immune system and is beneficial for vision and eye health. Using oat flour instead of white flour provides protein, various minerals, and vitamins as well as soluble fiber, which has been found to slow the absorption of sugar and improve blood sugar levels. Adding dates instead of sugar provides sweetness and fiber without the empty calories and high blood sugar spikes. These pumpkin muffins taste great on their own, or they can be topped with plant-based yogurt mixed with cinnamon. Enjoy!

Ingredients for 12 medium sized muffins:

1 ½ cups of pumpkin puree (make sure it is 100% puree and not pumpkin filling. Mashed sweet potatoes can be used as an alternative if no pumpkin puree is available)

¼ cup unsweetened applesauce

¼ cup of almond or soy milk

10 pitted dates

2 cups oat flour

3 Tbsp ground flaxseeds

6Tbsp water

6 Tbsp of maple syrup (optional for a sweeter taste)

4 Tsp pumpkin spice blend

2 Tsp baking powder

1 Tsp baking soda

1 pinch of salt

4 pecan halves, optional for topping

1 cup of plant-based vanilla yogurt mixed with cinnamon for topping


  1. Preheat the oven to 375F
  2. In a large bowl, add the ground flaxseeds and water and mix well, let stand for a few minutes until it becomes slimy and thickens
  3. Add the pitted dates, apple sauce, and plant milk to a blender and blend until smooth, then add to the bowl
  4. Add pumpkin puree to the bowl and mix well
  5. Add flour, pumpkin spice, salt, baking powder, and baking soda and fold into the wet ingredients, then mix until the batter is smooth
  6. Spoon the batter into a prepared muffin baking form (silicon forms allow for non-stick baking without the use of fat)
  7. Divide the batter evenly
  8. Optional: chop the pecans into small pieces and sprinkle on top of the muffins
  9. Bake the muffins in the oven for 20-25 minutes or until done (check with a toothpick or skewer and poke the middle of one of the muffins and if there is no residual on the toothpick they are done to perfection)
  10. Serve the muffins either plain or top with plant-based vanilla yogurt mixed with cinnamon

Pumpkin Muffins

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