Pumpkin and Oat Flour Muffins

If you love muffins like I do, but want them to be nutritious, low in calories and still delicious, then you’ll love these pumpkin and oat flour muffins. These muffins are made with oat flour and rolled oats, which are naturally gluten free and more nutritious than refined wheat flour. These pumpkin and oat flour muffins are also dairy-free and contain maple syrup instead of sugar as a sweetener.

What is Oat Flour

Oat flour is made from whole oats. It’s high in protein and other nutrients such as dietary fiber, potassium, iron, magnesium, and thiamine. Oat flour makes baked goods more moist and tender than wheat flour. It can be used to directly substitute wheat flour in most recipes. Baked goods that require gluten however, will require more adjustments (depending on the recipe) to get oat flour to work as a replacement for wheat flour.

Where to Purchase Oat Flour

Oat flour can be purchased from most health food stores and some regular grocery stores. It can also be purchased from online; I usually purchase some from Amazon (disclaimer: I am not affiliated with Amazon or the recommended product). You can also easily make your own oat flour by using a food processor to grind rolled oats into a fine powder; you don’t need anything else, just the oats and a food processor.

How to Make Pumpkin and Oat Flour Muffins

This post contains video instructions (my first one), so feel free to scroll past the written instructions to the video instructions at the end.

To make these pumpkin and oat flour muffins, you’ll need the following: 1½ cups of oat flour (144 g), 2 tsp baking powder, 1 tbsp pumpkin pie spice, ½ tsp cinnamon, ½ tsp salt, 2 large eggs (122 g), 1 cup pumpkin puree (230 ml), ½ cup maple syrup (136 ml), ½ cup canola oil (85 ml), 1 tsp vanilla extract, ¾ cup rolled oats (68 g), and ¼ cup pumpkin seeds (37 g; plus more to sprinkle on top).

Preheat the oven to 360˚F (182˚C). Pour the oat flour, pumpkin pie spice, cinnamon, salt, and baking powder into a mixing bowl and whisk together.

In a separate mixing bowl, whisk together the eggs, pumpkin puree, maple syrup, canola oil, and vanilla extract until the mixture is smooth.

Add the wet ingredients to the dry ingredient and use a rubber spatula to mix until combined; do this a bit at a time to prevent the batter from being too lumpy. A few lumps in the batter is okay.

Add the rolled oats and pumpkin seeds to the batter. Use the rubber spatula to fold them into the batter. Spoon the batter into prepared muffin tins (use muffin liners, if desired) and bake for 25-30 minutes or until a toothpick inserted in the middle of the muffins comes out with moist crumbs.

Take the muffins out of the oven and place them on a cooling rack. Let them cool before you eat them; about 15 minutes outside of the oven. The muffins will last for about 1 week if stored in an airtight container in the fridge. Enjoy!

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Pumpkin and Oat Flour Muffins

These pumpkin and oat flour muffins are a delicious, yet healthier version of pumpkin muffins. These muffins are made with oat flour instead of refined wheat flour. They're also dairy-free and have maple syrup as a sweetener.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Breakfast
Cuisine: American
Keyword: oat flour muffins, pumpkin muffins
Servings: 12 muffins
Calories: 229kcal
Author: Mavis K.

Ingredients

  • cups oat flour (144 g)
  • 1 tbsp pumpkin pie spice
  • ½ tsp cinnamon
  • tsp baking powder
  • ½ tsp salt
  • 2 large eggs (122 g)
  • 1 cup pumpkin puree (230 ml)
  • ½ cup canola oil (85 ml)
  • ½ cup maple syrup (136 ml)
  • 1 tsp vanilla extract
  • ¾ cup rolled oats (68 g)
  • ¼ cup pumpkin seeds (37 g; plus more to sprinkle on top)

Instructions

  • Preheat oven to 360˚F.
  • In a large mixing bowl, pour the flour, pumpkin pie spice, cinnamon, salt, and baking powder and whisk together.
  • Put the eggs, pumpkin puree, canola oil, maple syrup, and vanilla extract in a separate bowl and whisk until smooth.
  • Pour the wet ingredients into the dry ingredients and mix with a spoon or rubber spatula; it's fine if there are lumps in the batter.
  • Using a rubber spatula, fold in the rolled oats and ¼ cup of pumpkin seeds.
  • Divide the batter evenly into prepared muffin tins (use muffin liners, if desired) and sprinkle some pumpkin seeds on top of each batter.
  • Bake in the oven for 25-30 minutes or until a toothpick inserted in the middle comes out mostly clean with some moist crumbs.
  • Take the muffins out of the oven and out of the muffin tins. Place them on a wire rack and let cool to room temperature before serving.

Notes

  • These muffins will last for about one week if stored in an air-tight container in the fridge.

Nutrition

Calories: 229kcal | Carbohydrates: 25g | Protein: 5g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 18mg | Potassium: 257mg | Fiber: 2g | Sugar: 9g | Vitamin A: 3224IU | Vitamin C: 1mg | Calcium: 76mg | Iron: 2mg

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