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Healthy Pumpkin Muffins (Gluten-free & Fruit-sweetened)
These healthy pumpkin muffins are naturally gluten-free and nut-free, and make the perfect treat for a school lunch. I love that they are sweetened with fruit, and are made without added flour or oil.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 7
Calories: 82 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 3/4 cup Medjool dates , pitted (6 ounces)
- 1/2 cup pumpkin puree (not pie filling)
- 2 tablespoons water
- 1/2 teaspoon salt
- 1/2 teaspoon pumpkin pie spice
- 1/2 teaspoon vanilla extract
- 1 egg
- 1 cup quick-cooking oats
- 1/2 teaspoon baking soda
Optional Add-Ins
- 1/3 cup dried fruit (like raisins or cranberries)
- 1/4 cup hulled pumpkin seeds
Instructions
- Line a muffin tin with 7 muffin cups (I use these silicone liners) and preheat your oven to 350ºF. Place the dates in a large food processor fitted with an S blade, and process them until broken down slightly. It's okay if they form a ball.
- Use a spatula to break up the dates if they have formed a ball, then add in the pumpkin, water, salt, pumpkin pie spice, vanilla, and egg. Process again until smooth.
- Add in the oats and baking soda to the mixture and process again, until a batter is formed. If the batter appears very thick, you can add 1-2 more tablespoons of water to help thin it out a bit. Fold in the dried fruit and seeds, if you want to add them for added texture. (Omit if you have picky kids that don't like texture.)
- Use a 1/4 cup to scoop the batter into the lined muffin cups. Bake until the muffins have risen and feel firm when you lightly touch them in the center, about 20 to 22 minutes. Let them cool for at least 20 minutes in the pan before serving.
- Muffins can be stored at room temperature for a couple of days, but for best shelf life I recommend storing them in an airtight container in the fridge for up to one week.
Cup of Yum
Notes
- Note: I love making these muffins in a mini muffin tin for my kids. This recipe makes about 20 mini muffins, and I bake them at 350ºF for 13 minutes in that case.
Nutrition Information
Calories
82kcal
(4%)
Carbohydrates
17g
(6%)
Protein
2g
(4%)
Fat
1g
(2%)
Cholesterol
23mg
(8%)
Sodium
270mg
(11%)
Potassium
174mg
(5%)
Fiber
2g
(8%)
Sugar
11g
(22%)
Vitamin A
2925IU
(59%)
Vitamin C
0.7mg
(1%)
Calcium
45mg
(5%)
Iron
2.5mg
(14%)
Nutrition Facts
Serving: 7Serving
Amount Per Serving
Calories 82
% Daily Value*
| Calories | 82kcal | 4% |
| Carbohydrates | 17g | 6% |
| Protein | 2g | 4% |
| Fat | 1g | 2% |
| Cholesterol | 23mg | 8% |
| Sodium | 270mg | 11% |
| Potassium | 174mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 11g | 22% |
| Vitamin A | 2925IU | 59% |
| Vitamin C | 0.7mg | 1% |
| Calcium | 45mg | 5% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.