Pumpkin Oat Muffins (Dairy-Free, Gluten-Free, Sugar-Free)

Pumpkin season is here and what better way to start the day. These are so yummy, nutritious, and very filling. I make a batch a few times a month and stock my freezer. The perfect breakfast muffin for busy people. Even though they are extremely healthy, everyone loves them…Even kids! Each muffin has 271 calories and 15 grams of fatFor people on Weight Watchers, they are quite high in points. Eating half with a fresh bowl of fruit or some scrambled eggs would be very satisfying.
Pumpkin Oat Muffins (Dairy-Free, Gluten-Free, Sugar-Free)

Helpful Tips About this Recipe

Makes 12 muffins

Healthy Benefits

Pumpkin, including canned, is a great source of beta-carotene, the vegetable pigment that the body turns into vitamin A. Pumpkin also contains a hefty amount of fiber, ample amounts of iron and vitamin C.
Shopping Tips
I used Blue Diamond unsweetened vanilla, almond coconut milk. Most supermarkets sell it in the refrigerated section where other milk is sold. Or use your favorite almond or coconut milk.
WW Freestyle SmartPoints 9Blue
WW Points Plus 8Green
SKINNY FACTS: for 1 serving
271 calories, 15g fat, 1g sat. fat, 31mg chol, 5g protein, 33g carbs, 4g fiber, 174mg sod, 14g sugar
FACTS: for Freestyle SmartPoints
247 calories, 1g sat. fat, 3g protein, 13g sugar


Pumpkin Oat Muffins (Dairy-Free, Gluten-Free, Sugar-Free)

Pumpkin Oat Muffins (Dairy-Free, Gluten-Free, Sugar-Free)

5 from 1 vote
Prep Time 10 minutes
Bake Time: 30 minutes
Total Time 40 minutes
Course Breakfast, Snack
Cuisine American
Servings 12
Calories 271 kcal


Ingredients for Muffins:

  • 1 (15 oz.) can pumpkin
  • 2 large eggs
  • cup canola oil or coconut oil
  • ½ cup maple syrup or honey
  • ½ cup unsweetened vanilla almond milk, I used Blue Diamond Vanilla Almond Coconut Milk
  • 3 cups old fashioned rolled oats (use gluten-free oats for gluten-free)
  • cup raisins
  • 1 teaspoon vanilla
  • 1 teaspoon baking soda
  • 1 teaspoon pumpkin spice
  • ½ teaspoon cinnamon
  • ½ teaspoon salt
  • ½ cup walnuts, chopped (optional)

Ingredients for Topping:

  • ¼ cup rolled oats


  • Preheat oven to 350 degrees. Coat a 12 cup muffin tin with cooking spray. 
  • Using a standing mixing or a large bowl and hand mixer, add all of the ingredients. Mix until well blended. Add walnuts, if desired. Mix well. 
  • Scoop about ½ cup full into muffin pan. Fill each to the top. Sprinkle top of each with 1 teaspoon rolled oats. Bake about 35-40 minutes until a toothpick inserted comes out clean. 


Serving: 1muffinCalories: 271kcalCarbohydrates: 33gProtein: 5gFat: 15gSaturated Fat: 1gCholesterol: 31mgSodium: 174mgFiber: 4gSugar: 14gBlue Smart Points: 9Green Smart Points: 8
Tried this recipe?Let me know how it was!


  1. Wow Christine. Thank you!!! I bake them often, store in my freezer, and enjoy them for breakfast, several times a week.
    All the best,

  2. Hi Nancy. I made these muffins with a few modifications for my breast-feeding daughter. I cut the oats to 2 1/2 cups and added 1/2 cup of flax meal. I also added 1/4 cup of Bobs Red Mill 7 minute steel cut oats and 1/2 cup of finely minced crystalized ginger. The muffins turned out delicious and I am hoping between the oats and the flax her milk production will increase! Thank you for a wonderful recipe!
    ps I live in Atascadero am a trained cook and worked at the Wellness Kitchen in Templeton for 3 years cooking, teaching and talking with clients. Sadly, between a fire in 10/18 and then covid in 3/20, the Kitchen closed.

  3. Kimberly, Thanks so much for sharing your modifications. They sound great and so packed with super healthy ingredients. I hope they do wonders for your daughter! I enjoy them for breakfast often and I always have a bunch on hand in my freezer.
    What a small world that we live so close to each other! We are both so lucky to live on the beautiful central coast of California!
    I’m sorry to hear the Wellness Kitchen you worked at had a fire and this darn virus.

    Wishing you the best of luck!

  4. Hi Nancy,

    I am baking the recipe as I write this note. The muffins smell delicious!

    One question: In your tips section under the recipe you mention several brands of GF baking powder, however, the recipe only lists baking soda as a levening ingredient. Is there supposed to be baking powder in the mix? If so, how much? Thank you.

    I’m sure they will be delicious with or without!

  5. Sorry that I didn’t see your message until just now. Actually, that was a mistake on my part. This recipe only calls for baking soda. I deleted the shopping tip about using baking powder. I’m glad you let me know. Thank you!
    I hope you enjoy these, Melissa!
    My best,

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