These Gluten Free Pumpkin Muffins are soft, moist, and packed with pumpkin flavor that just feels like a cozy hug on a chilly morning. They’re not just any muffins — they’re high in protein and made without gluten, which makes them a great choice if you’re looking for a tasty breakfast or snack that keeps you full and satisfied.
I love how easy these muffins come together and how versatile they are. I often add a sprinkle of cinnamon or a handful of nuts for a little extra crunch, but they’re just as good plain. It’s great to have a muffin that feels like a treat but actually gives you good energy to start the day.
My favorite way to enjoy these is warmed up with a little bit of butter or cream cheese on top. They’re perfect for packing in lunchboxes or enjoying with a cup of tea during a mid-afternoon break. If you like pumpkin and want something cozy but nourishing, these muffins have got you covered!
Key Ingredients & Substitutions
Pumpkin Puree: This gives the muffins moisture and that classic fall flavor. Use canned pumpkin for convenience, or fresh roasted pumpkin if you prefer. Avoid pumpkin pie filling as it’s sweeter and spiced already.
Gluten-Free Oat Flour: Oat flour keeps these muffins soft and tender. You can substitute with almond flour or a gluten-free baking blend, but the texture might change slightly.
Protein Powder: This is the secret to making the muffins high protein. I’ve used vanilla plant-based protein, but whey or pea protein works well too. If you don’t have protein powder, you can add extra oat flour but note the protein count will be lower.
Sweeteners: Maple syrup or honey adds natural sweetness and moisture. If you want less sugar, try a sugar-free syrup or reduce the amount slightly, but the muffins may be less moist.
Chocolate Chips or Raisins (Optional): These add fun texture and flavor. Use dairy-free or regular chocolate chips as preferred. Nuts can be a good crunchy substitution too.
How Can You Keep Gluten Free Muffins Moist and Tender?
Gluten-free baking can be tricky because gluten helps hold moisture and structure. Here are some tips to keep your pumpkin muffins soft:
- Don’t overmix: Stir until ingredients are just combined. Overmixing makes muffins tough.
- Use moist ingredients: Pumpkin puree and oil add moisture that gluten-free flours sometimes lack.
- Proper measuring: Spoon and level your flour instead of scooping, to avoid dry, dense muffins.
- Bake immediately: Batter waits can cause a drier texture.
- Test doneness carefully: Check a toothpick a minute or two before suggested time so you don’t overbake.
Equipment You’ll Need
- Mixing bowls – I find two separate bowls help to keep wet and dry ingredients organized.
- Whisk or large spoon – makes combining ingredients quick and easy.
- Measuring cups and spoons – ensures accuracy for the best muffins.
- Muffin tin and liners – keeps muffins from sticking and makes cleanup simple.
- Toothpick or cake tester – to check if the muffins are baked through.
Flavor Variations & Add-Ins
- Add chopped nuts like walnuts or pecans for extra crunch and flavor.
- Mix in dried cranberries or raisins instead of chocolate chips for a fruity touch.
- Swirl in some cream cheese or Greek yogurt in the batter for extra richness.
- Sprinkle with extra cinnamon or pumpkin pie spice on top before baking for a fragrant finish.
Gluten Free Pumpkin Muffins (High Protein)
Ingredients You’ll Need:
Main Ingredients:
- 1 cup canned pumpkin puree
- 2 large eggs
- 1/4 cup maple syrup or honey
- 1/4 cup olive oil or melted coconut oil
- 1 teaspoon vanilla extract
Dry Ingredients:
- 3/4 cup gluten-free oat flour (blended gluten free oats)
- 1/2 cup vanilla or plain protein powder (plant-based or whey)
- 1/2 teaspoon baking soda
- 1 teaspoon gluten-free baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon pumpkin pie spice (or mix of nutmeg, ginger, cloves)
- 1/4 teaspoon salt
Optional:
- 1/3 cup dairy-free chocolate chips or raisins
How Much Time Will You Need?
This recipe takes around 10 minutes to prepare and about 20-22 minutes to bake. Add a few extra minutes for cooling before serving. Overall, you’ll have warm, fresh muffins ready in about 35 minutes.
Step-by-Step Instructions:
1. Prepare Your Oven and Muffin Tin:
Preheat the oven to 350°F (175°C). Line a 6-cup muffin tin with paper liners or gently grease it to prevent sticking.
2. Mix the Wet Ingredients:
In a large bowl, whisk together the pumpkin puree, eggs, maple syrup (or honey), oil, and vanilla extract until the mixture is smooth and well combined.
3. Combine the Dry Ingredients:
In a separate bowl, mix the gluten-free oat flour, protein powder, baking soda, baking powder, cinnamon, pumpkin pie spice, and salt.
4. Mix Wet and Dry Ingredients:
Slowly add the dry ingredients into the wet ingredients. Stir gently until just combined — don’t overmix, or the muffins may turn out tough.
5. Add Optional Mix-ins:
Fold in chocolate chips or raisins if you’re using them. This adds a little extra flavor and texture.
6. Fill the Muffin Cups:
Divide the batter evenly among the muffin cups, filling each about 3/4 full to allow room for rising.
7. Bake:
Bake for 20 to 22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Cool and Serve:
Let the muffins cool in the tin for 5 minutes, then move them to a wire rack to cool completely. Serve warm or at room temperature.
9. Store:
Store leftovers in an airtight container for up to 3 days or freeze them for longer storage.
Can I Use Frozen Pumpkin Puree?
Yes! Just make sure it’s fully thawed and well drained if there’s excess liquid before using it in the recipe to keep the batter from becoming too watery.
Can I Substitute the Protein Powder?
Absolutely! You can use any flavor or type of protein powder you like, such as whey, pea, or soy. Just keep in mind that different powders might slightly affect the texture and taste.
How Should I Store Leftover Muffins?
Store leftover muffins in an airtight container at room temperature for up to 3 days, or freeze them for up to 2 months. Thaw frozen muffins overnight at room temperature or warm them briefly in the microwave.
Can I Make These Muffins Vegan?
To make them vegan, replace the eggs with flax eggs (1 tablespoon flaxseed meal + 3 tablespoons water per egg) and use maple syrup instead of honey. The texture might be a bit different, but they’ll still be delicious!