Easy Maple Pumpkin Muffins

Image courtesy of Josie De Hoyos.
Image courtesy of Josie De Hoyos.

by josie de hoyos, MDS, RD.

Cooler weather means we’re all about the pumpkins, and these muffins are a healthy snack that can be enjoyed by your charges any time of the year. Canned pure pumpkin purée is convenient as it can be found year round in most grocery stores, plus it’s jam packed with nutrients like vitamin A and fiber. Made with a natural sweetener, whole grains, and customizable add-ins, these pumpkin muffins are sure to please the pickiest of palates!


  • ⅓ cup melted coconut oil
  • ½ cup maple syrup
  • 2 eggs
  • 1 cup 100% pure pumpkin purée (not pumpkin pie filling)
  • ¼ cup milk of choice
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1¾ cups whole wheat flour
  • ⅓ cup old-fashioned oats
  • ¼ cup flax meal
  • ½ cup optional mix-ins-dark chocolate chips, dried fruit, or nuts


  1. Preheat oven to 325 degrees. Lightly grease your muffin tin with coconut oil or use paper liners.
  2. In a large bowl, beat the coconut oil and maple syrup with a whisk. Add the eggs and mix well. Mix in the pumpkin purée and milk, followed by the baking soda, vanilla extract, salt, cinnamon, and pumpkin pie spice.
  3. Add the flour, oats, and flax meal to the bowl and with a large spoon mix until just combined. If you’re adding mix-ins, gently fold them in too.
  4. Evenly pour the batter into the twelve muffin cups. Bake muffins for 25 minutes or until a toothpick inserted into a muffin comes out clean. Place the muffin tin on a cooling rack until completely cooled and enjoy!