Oil-free Whole Wheat Pumpkin Muffins

12 muffins
30 min

Delicious and moist Oil Free Whole Wheat Pumpkin Muffins topped with pumpkin seeds. These healthy, fat free and low calorie pumpkin muffins are naturally sweetened with maple syrup and make a perfect fall breakfast or dessert!

Okay you guys I cannot describe how beautiful and spot on these muffins were!

Perfect moist and soft texture.

Perfect fluffiness.

Perfect Rise - which lasted for 6 days!

Perfect fall flavor.

No oil, no butter (no fat at all) and whole wheat flour - pretty much the perfect pumpkin muffin you can find!

Side note, these work as a great post-workout breakfast treat too, that's how I enjoyed mine.

This might be my go-to base muffin recipe going forth.

Oil-free Whole Wheat Pumpkin Muffins
Recipe details
  • 12  muffins
  • Prep time: 10 Minutes Cook time: 20 Minutes Total time: 30 min
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  • 1⅓ cup Whole Wheat Flour, 160g, see notes for sub
  • 1 cup Gluten-free All-Purpose Flour, 120g, (or regular) see notes for sub
  • 1 Tbsp Pumpkin Pie Spice
  • 1⅓ tsp Baking Soda
  • ⅔ tsp Baking Powder
  • 1⅓ cup Pumpkin Puree, about 324g
  • ½ cup Maple Syrup, Sugar-free recommended
  • 2 Eggs
  • 2 Tbsp Almond Milk
  • Optional: 3 Tbsp Pumpkin Seeds, 12g

Preheat oven to 350 F, line a 12-cup muffin pan with cupcake lines, and lightly spray insides with cooking spray, or use parchment liners.
In a large bowl, whisk together whole wheat flour, all purpose flour, pumpkin pie spice, baking soda and baking powder.
In another bowl, whisk pumpkin puree, maple syrup, eggs and almond milk.
Add wet mix to dry, and gently fold until combined. DO NOT OVER-MIX or too much gluten will form from the wheat flour, and make the muffins dense.
Divide the batter among muffin cups, about way to the top. Sprinkle pumpkin seeds on top.
Bake for 20-22 minutes. A toothpick inserted into center comes out dry.
Cool for 10 minutes, then remove pan. Transfer to a wire rack to cool completely, about 15 minutes, and enjoy.
  • To replace whole wheat + all purpose flour, use an equal amount of Whole Wheat Pastry Flour.
  • Nutrition value can be found on my website.
  • Storage: Let the muffins cool completely before storing so they remain fresh. Room temperature: 2-3 days, tightly wrapped in plastic wrap or airtight container. Fridge: 1 week in an airtight container. Freezer: 3 months, wrapped in plastic wrap and then placed in freezer bags.
Haylee Jane Monteiro
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  • Sounds great!!! Definitely want to try. But, would like to know how many calories. Per muffin.

    • See 2 previous
    • Haylee Jane Monteiro Haylee Jane Monteiro on Dec 10, 2020

      Hi ML! I'd love to know how your muffins turned out. Feel free to leave a comment on my website if you did try them!

      Also, like I mentioned to Jeanette, mine were 118 calories. Thanks for hopping on to answer:)