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Healthy Pumpkin Muffins

Enjoy these healthy pumpkin muffins as a delicious on-the-go breakfast or the perfect fall snack! A perfect fall muffin recipe to take to a brunch gathering or fall community event — people can’t get enough of these yummy pumpkin muffins!

Three healthy pumpkin muffins on white crumpled paper


Summer is still holding strong in the midwest….or second summer as I like to call it. We enjoyed a week or so of cooler temps, but now the heat is sneaking back up! I’m not going to complain about the flirtatious games summer and fall play with September. They are my two favorite season so if I wake up in the morning and want to snuggle up in a cozy sweatshirt with pumpkin flavored everything, but by 3 pm I’m grabbing my coverup and hitting the pool you will NOT FIND ME COMPLAINING. 

Pumpkin muffins in a basket

The month of September reminds us that we can hold two very beautiful things at once. We can “yes and” instead of “either or”. 

I can love summer and love fall. I can adore kissing on the sweet (still) baby cheeks of my youngest and long for the days when I don’t have to change anymore diapers. I can rejoice that my daughter is learning and thriving in school and be glad that she’s there and simultaneously miss her presence in our family from 9am-3pm. 

Life is not all black and white, my friends. More often than not we are all just out here dancing in the gray areas.

Let us see the gift that holding two equal truths and not letting them compete with each can be…when dipping our toes into a refreshing stream and strolling in the crunchy leaves can beckon us with the same breath. 

It’s not either summer or fall. For the sweet month of September it is both and it is beautiful. 

Just like these pumpkin muffins. 

Pumpkin Muffins Healthy in a muffin tin

(See how I wrapped that all together, there. 😁) 

What makes these pumpkin muffins healthy?

Yes, I’ve definitely made a few simple swaps to my favorite pumpkin muffin recipe to make it a bit healthier, but I admit, this is not health food. But it is an amazing, healthier version of one of my favorite things! 

To make them healthier the first thing I did was lowering the oil and sugar while making sure to not compromise on flavor or making these muffins too dry! Dry, heavy muffins are THE WORST. I promise these healthy pumpkin muffins are not those.

The pumpkin puree itself keeps things light in these healthier pumpkin muffins! Pumpkin is actually often used as a substitute for vegetable oil in recipes! But it has many superpowers besides just tasting delicious as you can see below! #notjustaprettyface

healthy pumpkin muffins in a gray muffin tin

I also really like using white whole wheat flour in these muffins, but you can use regular white flour, or half whole wheat and half white flour. Regular whole wheat flour will make them much denser, just so you know!

Of course, leaving off that streusel topping is going to make them healthier too, but it’s so good and so pretty, I just could’t help it!! Feel free to leave it off if you prefer less sugar. I’m nothing if not about providing you options! 

A pile of pumpkin muffins with dusting of sugar

What are the health benefits of pumpkin?

  • “Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A.” (Source)
  • Pumpkin contains antioxidants that fight free radicals which contribute to a plethora of diseases including conacer. Ergo, pumpkin is a cancer fighter. Maybe. (Because correlation doesn’t equal causation.)  
  • “Pumpkin is packed with nutrients and yet has under 50 calories per cup (245 grams). This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite.” (Source)

Bottom line adding more pumpkin to your diet is a good thing!

Pumpkin muffin with a bite out of it being held by a hand

Healthy Pumpkin Muffins

Three healthy pumpkin muffins on white crumpled paper

Healthy Pumpkin Muffins

Yield: 1 dozen
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Enjoy these healthy pumpkin muffins as a delicious on-the-go breakfast or the perfect fall snack! A perfect fall muffin recipe for breakfast, brunch, or a healthy snack!


  • 1 egg
  • 3/4 cup milk (almond, 2%,)
  • 1/4 cup butter, melted
  • 1/2 cup pumpkin puree
  • 2 cups white whole wheat four
  • 1/3 cup sugar
  • 1 TBSP baking powder
  • 1 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • 1 tsp salt

Streusel Topping

  • 1/4 cup flour
  • 1/4 cup sugar
  • 1/4 tsp cinnamon
  • 2 TBSP butter


  1. Preheat oven to 400. Lightly grease 12 cup muffin tin.
  2. In a small bowl beat egg. Stir in milk, butter, and pumpkin. Set aside.
  3. In a large bowl mix dry ingredients: sugar, flour, baking powder, salt, cinnamon, and pumpkin spice.
  4. Stir egg mixture into the dry ingredients just until flour is moistened.
  5. Fill muffin cups 2/3 full. Top each muffin with about 1 teaspoon of streusel mixture.

Streusel Topping

  1. Mix flour, sugar, and cinnamon together. Cut butter into dry ingredients using a pastry cutter or forks.
Nutrition Information:
Yield: 1 Serving Size: 1 grams
Amount Per Serving: Unsaturated Fat: 0g

My kiddos will be enjoying these sweet muffins the next couple mornings for breakfast –that’s if they make it through snack time! They’ve been chowing down pretty hard on them! Not that I blame them! 

Three pumpkin muffins close up

Making these pumpkin muffins or these pumpkin cookies are such fun fall treats and I enjoy making them with and for my kiddos! If you’re looking for another fall flavored breakfast be sure to check out my Slow Cooker Pumpkin Oatmeal or my Apple Cinnamon Pancakes! And if you’re looking for some lightened up fall comfort food for dinner be sure to subscribe to my email list and I’ll send you one week FREE of my Real Food Comfort meal plan! 


Thanks so much for checking out these healthy & delicious pumpkin muffins!

If you LOVE this recipe be sure to pin it to your favorite recipe board! 

Healthy Pumpkin Muffins text overlay on top of pumpkin muffins in muffin tin

Photos of pumpkin muffins with text healthy pumpkin muffins

Pumpkin muffins made healthier


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