Super Skinny Pumpkin Muffins

Pumpkin Muffins have all the wonderful fall flavors of pumpkin bread made into an easy on-the-go breakfast with cinnamon, nutmeg, applesauce and banana.

Healthy Pumpkin Muffins are an excellent Breakfast, sweet snack, or dessert. If you liked Blueberry Banana Baked Oatmeal Muffins, this is another moist and warm muffin recipe you’ll love!

Skinny Pumpkin Muffins


These healthy muffins are sure to become your new go-to fall breakfast. They’re great to have on hand for rushed mornings. But they’re also a wonderful treat to have with a cup of coffee on a relaxed weekend morning. You’ll love how the smell of pumpkin spice fills the house while these healthy Pumpkin Muffins Bake!

This might be one of the easiest muffin recipes you’ll ever try! Simply mix together the pumpkin spice and other dry ingredients, then whisk the wet ingredients in a separate bowl. Combine the two being careful not to over-mix. Pour the batter into your muffin pan, and bake for just 20 minutes. It’s easy as that!

Along with being easy and unbelievably yummy these healthy Pumpkin Muffins are oil-free. Which is great because some vegetable oils are high in omega-6. But these healthy Pumpkin Muffins call for applesauce. This keeps the muffins moist without adding oil.

Once you’ve baked these healthy Pumpkin Muffins, you’ll probably love them so much you want to make them again, and again. And because they’re so simple, you can easily experiment with the recipe and make small changes the next time you make them. You can use a smaller muffin cups to make mini muffins, add a streusel topping, or replace the flour with almond flour. You can also make changes depending on your diet like using almond milk and flax eggs for a dairy-free and vegan muffin.



For something so often found in your favorite fall desserts, pumpkin has a surprising number of health benefits! Pumpkin and pumpkin puree is rich in Vitamin A, antioxidants, and potassium. You can easily find store-bought pumpkin puree. It will taste delicious, and make these healthy Pumpkin Muffins oh-so easy to make. However, if you have fresh pumpkin and would like to try your hand at making pumpkin puree from scratch, here’s the step-by-step guide.

  1. Preheat oven to 400 degrees and line a baking sheet.
  2. After washing the fresh pumpkin cut it from the base up to the stem. Don’t try to cut through the stem. Then grab both sides of the pumpkin and pull it apart.
  3. Scoop out the seeds and stringy parts, and lightly season with salt. (You can sprinkle it with a little bit of pumpkin pie spice for even stronger pumpkin flavor.) Put the pumpkin on your baking sheet with the cut side facing down, and bake for about 50 minutes.
  4. Let the pumpkin cool enough that you can touch it, then scoop the insides into your food processor. Turn the food processor on until it smooths out the pumpkin mixture.
  5. You can store your puree in the freezer for up to 3 months.

This will of course make your Pumpkin Muffin recipe a much longer process. But it can be a fun Fall activity, especially if you have kids who enjoy helping in the kitchen.

Healthy Skinny Pumpkin Muffins


  • Sweetener Alternatives: Switch out the white sugar in your Pumpkin Muffins for a variety of other sweeteners. Instead of white sugar try coconut sugar, maple syrup, or brown sugar. Using brown sugar instead of granulated sugar, will add a more dark molasses flavor to the Pumpkin Muffins. If you use maple syrup you’ll only need about ½ a cup maple syrup to replace the sugar.
  • Chocolate Chip Pumpkin Muffins: Easily mix-in chocolate chips with the dry ingredients. You won’t need to add too much, as these pumpkins are already full of pumpkin spice flavor. Just ½ to 1 cup of chocolate chips should be plenty to add wonderfully melted chocolate to your breakfast. These healthy muffins will taste delicious with semi-sweet chocolate chips, milk chocolate chips, or even white chocolate chips.
  • Mix-ins: Apart from chocolate chips, there are other easy additions you can make to this pumpkin muffin recipe. Try adding in some raisins, walnuts, or pecans. You could also add a pinch of pumpkin pie spice for some extra pumpkin-y goodness.
  • Flour options: You can exchange the all-purpose flour for any number of flour alternatives. Instead of white flour you can use whole wheat flour, oat flour, or almond flour. A great thing about using whole wheat flour is that wheat flour has more fiber than all-purpose. If you use a plant-based flour alternative you can make your Pumpkin Muffin recipe gluten-free.
  • Toppings: There are so many toppings that can take these Pumpkin Muffins to the next level. Make a brown sugar streusel topping to add to your muffins before baking them. Or after you bake them top the muffins with almond butter. You can even top them with cream cheese frosting to make cream cheese pumpkin cupcakes!
  • Oat Pumpkin Muffins: Just like using whole wheat flour you can add fiber to your Pumpkin Muffins by adding a cup of old-fashioned oats. The oats will also give your muffins a whole new texture to enjoy. And oats are a surprisingly great source of healthy protein!



  • Serve: This is a great recipe to make ahead for a grab-and-go breakfast. If stored in a sealed bag or container, Pumpkin Muffins can last at room temperature for 3 days.
  • Store: To keep them longer, store them in the fridge for a week.
  • Freeze: Pumpkin Muffins are completely freezer-safe and will last up to 3 months. Store the muffin cups in a freezer-bag separated by wax paper so they don’t stick together. Let the defrost in the fridge overnight before bringing them back to room temperature or reheating them.

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Pumpkin Muffins

Pumpkin Muffins have all the wonderful fall flavors of pumpkin bread made into an easy on-the-go breakfast with cinnamon, nutmeg, applesauce and banana.
Yield 12 Servings
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast
Cuisine American


  • 1 cup canned pumpkin
  • 1/2 cup pureed banana
  • 1/4 cup applesauce
  • 2/3 cup sugar
  • 4 large egg whites
  • 1/2 cup 2% milk
  • 2 cups all-purpose flour
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon ground cloves
  • 1 teaspoon ground nutmeg
  • 1 teaspoon cinnamon


  • Preheat oven to 375 degrees and line a 12 count muffin tin with muffin liners.
  • In a medium bowl, whisk together pumpkin, banana, applesauce, sugar, egg whites and milk.
  • In a large bowl, sift together flour, baking powder, salt, baking soda, cloves, nutmeg and cinnamon.
  • Add the dry ingredients to the wet ingredients until just combined.
  • Scoop the batter into the muffin liners, 2/3 full.
  • Cook in the oven for 20 to 25 minutes until a toothpick comes out clean.


Calories: 146kcal | Carbohydrates: 32g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 311mg | Potassium: 222mg | Fiber: 2g | Sugar: 13g | Vitamin A: 3191IU | Vitamin C: 1mg | Calcium: 70mg | Iron: 1mg
Keyword: Pumpkin Muffins

About the Author: Sabrina Snyder

Sabrina is a trained professional chef who has cooked for private clients for over a dozen years. Experienced in handling dietary restrictions, allergies and picky kid eaters, she's well versed in coming up with healthy, yet flavorful recipes.


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  1. I would like to make these muffins; however, the list of ingredients does not list applesauce!!!! Can you please clarify, thanks.

    1. Sorry about that, I had the test batch before I added applesauce in there. It’s all fixed now 🙂

  2. 4 stars
    Made them tonight. I subbed almond and oat flour for the all purpose flour and coconut milk for dairy. They are moist and sweet but I found the cloves and nutmeg to be overpowering. Will use half the amount next time.