Honey Oat Pumpkin Muffins

pumpkin oat muffins

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Even if you’re team summer like me, you’ve got to admit that September is an acceptable time to start enjoying pumpkin. These lightly sweetened honey oat pumpkin muffins came together when I was attempting to upgrade an old recipe, and they certainly don’t disappoint. They’re Tim and Cooper approved, too (though, Tim of course requested I add chocolate chips next time around).
honey pumpkin muffins

When to Eat Em’

These are super versatile and appropriate just about any time. They’re perfect pre-workout either by themselves, or topped with some extra honey and/or nut butter, depending on how long you have before you sweat. You can pair with fruit and nuts or a hard boiled egg for a filling afternoon snack. Two of them topped with nut butter made for a good on the go breakfast one morning before a TV segment for me last week, too. And of course, there’s dessert, where I do agree with Tim and would squeeze pack some chocolate chips in.
plant based pumpkin muffins

Pumpkin Health Benefits

Pumpkin is more than a warming fall flavor. In addition to being packed with plenty of carotenoid antioxidants, which support eye health as well as skin, hair and nails, pumpkin may even calm the digestive tract. Other studies suggest that pumpkin extract can have a hypoglycemic effect, benefiting those with or who are at high risk of diabetes, so ingesting it in it’s whole food form can’t hurt!

Honey Health Benefits

low sugar pumpkin muffin
Raw honey has a slightly lower glycemic effect when compared to white sugar, so I try to use it in lieu of white sugar for daily sugar needs. That is not in any way to say I avoid refined sugar, as I’m sure it’s added to some packaged foods I buy and also is the reason frosting exists. However, since I know that blood sugar spikes impact my anxiety, I try to choose lower glycemic options when feasible and pair them with protein, fiber and fat if it isn’t before a workout.
Raw honey also contains higher antioxidant levels when compared to honey that has been heated (most honey on store shelves) and has been shown in research to be just as effective as popular sports gels in supporting endurance activity. 1 ingredient win right there!

Recipe Notes

pumpkin muffin batter

  • Flours: Feel free to use a whole wheat pastry flour, sprouted wheat flour, spelt flour, or just plain old wheat or unbleached white. I have not tried the recipe with any gluten-free options, so if you do, please leave a comment and let me know how it goes!
  • Vegan option: While these are called “honey” muffins, you can certainly swap honey for a nice thick, real, maple syrup.
  • Pumpkin pie spices: My go-to’s are Trader Joe’s or Simply Organic’s pumpkin spice blends. If you want to make your own, here’s a recipe I use on occasion and is included in my pumpkin spice energy bite recipe.
    • 1/4 C cinnamon
    • 4 tsp ginger
    • 1/2 tbsp ea: nutmeg and allspice
    • 1 tsp clove

pumpkin muffin tin

low sugar pumpkin muffin

Honey Oat Pumpkin Muffins

These lightly sweetened honey pumpkin muffins are perfect any time of day from pre-workout to dessert. They can be made vegan with a simple swap!
Prep Time 5 mins
Cook Time 17 mins
Total Time 23 mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 12 muffins


  • 1 flax egg (1 tbsp flax set with 2.5 tbsp water)
  • ¼ cup raw honey
  • cups pumpkin puree
  • ¼ cup soy milk or other non dairy milk
  • 1 tsp vanilla extract
  • 1 cup quick or rolled oats
  • 1 cup whole wheat pastry flour
  • 1 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • 1 tsp baking powder
  • ½ tsp baking soda


  • Preheat oven to 350°F.
  • Mix all wet ingredients in a bowl with a whisk or hand mixer.
  • In a separate bowl, whisk all dry ingredients together.
  • Slowly incorporate the dry into the wet mixture, but do not over blend.
  • Pour batter evenly into a standard muffin tin.
  • Bake for 15-17 minutes.
  • Let cool for 5-10 minutes before transferring to a wire cooling rack.
Keyword fall baking, fall recipe, vegan pumpkin recipe
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lightly sweetened pumpkin muffin

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