Pumpkin Muffins

We love making these kid-friendly pumpkin muffins. They’re super simple, gloriously healthy, and sweetened naturally with maple syrup!

We love making these kid-friendly pumpkin muffins. They're super simple, gloriously healthy, and sweetened naturally with maple syrup!

It must be really hard being related to a food blogger…

We love making these kid-friendly pumpkin muffins. They're super simple, gloriously healthy, and sweetened naturally with maple syrup!

Another batch of muffins, mom?

That makes 2 dozen this week alone. You can’t be serious.

We love making these kid-friendly pumpkin muffins. They're super simple, gloriously healthy, and sweetened naturally with maple syrup!

Also, are pumpkin muffins a carb?

Is butter a carb?


Pumpkin Muffins

We’re currently on batch 3 of these perfect little pumpkin muffins by the way, with no signs of stopping! A simplified twist on the chickpea’s beloved Carrot Butternut Muffins, these naturally sweet treats have just a kiss of pure maple syrup and a whole lot of yum in every bite!

I tried a few tweaks with each batch, and below is our favorite combination of ingredients.

They’re a little more savory than sweet and taste great straight up or slathered in a little cinnamon sugar sprinkled butter for good measure. Snag a few for a snack or an on-the-go breakfast or pair them with a warm bowl of chili on a cold day!

Of course you’ll totally need to try my sweet pumpkin cornbread next. We’re totally team pumpkin-all-the-things right now!

healthy pumpkin muffins

Pumpkin Muffins

We love making these kid-friendly pumpkin muffins. They’re super simple, gloriously healthy, and sweetened naturally with maple syrup!
4.89 from 44 votes
Course: Breakfast
Cuisine: American
Keyword: Pumpkin Muffins
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 12 muffins
Author: Jenn Laughlin – Peas and Crayons


  • 1 ⅓ cup all-purpose flour (160 grams)
  • 3 TBSP ground flax
  • ¾ tsp baking soda
  • ¾ tsp baking powder
  • ¾ tsp cinnamon
  • ¼ tsp salt
  • 2 large eggs
  • ½ cup milk
  • ¼ cup pure maple syrup
  • 3 TBSP butter melted
  • 1 tsp pure vanilla
  • ½ cup pureed pumpkin


  • Pre-heat oven to 350 degrees F.
  • Line a muffin tin with parchment paper baking cups or spritz with your favorite oil spray. I used parchment liners for uber-easy clean up and zero sticking!
  • In a medium bowl, combine flour flax, baking soda, baking powder, cinnamon, and salt and mix.
  • In a larger bowl, combine lightly beaten eggs with milk, maple syrup, melted butter, vanilla and pumpkin. Whisk until incorporated..
  • Slowly sift the flour mixture into the egg mixture, using a fork to mix in a clockwise motion.
  • Once the mixture is just combined, scoop into muffin cups, filling each about halfway.
  • Bake at 350F on the center rack for approximately 14-16 minutes, inserting a toothpick into the center to check for a fluffy, full-cooked interior.
  • Remove muffins from tray and allow to cool on a wire rack until they’re cool enough to eat.
  • Dig in! Store remaining muffins wrapped on the counter for up to four days or in the freezer for a month. Enjoy!


If you’re feeding them to kiddos like moi, I suggest leaving them just barely sweetened as written in the recipe.
Trying to trick adults? You may need a little extra sweet stuff to appease their sugar-lovin’ palate. 2-3 tablespoons of brown sugar should do the trick! Sometimes I’ll sprinkle a little cinnamon sugar on softened butter as a spread if I’m in the mood for a little extra sweetness. Anything goes!
Nutrition facts below are an estimate provided by an online nutrition calculator. Adjust as needed! xo


Calories: 129kcal, Carbohydrates: 17g, Protein: 3g, Fat: 5g, Saturated Fat: 2g, Cholesterol: 35mg, Sodium: 169mg, Potassium: 127mg, Fiber: 1g, Sugar: 5g, Vitamin A: 1735IU, Vitamin C: 0.4mg, Calcium: 50mg, Iron: 1.1mg

:: pin it for later ::

Regular readers of this little blog of mine have probably noticed that I choose the nugget over blogging a lot. There’s just something so fun, challenging, awesome, crazy, crazy awesome about being her momma. I’m determined to make the most of these precious and fleeting moments and often play favorites, choosing time with her over nearly everything else. Something tells me I’m not going to regret it one bit.

Lately my little muffin thief is all about the kitchen, helping me make everything from pumpkin muffins to sweet potato pancakes to that really wicked awesome jalapeño dip I posted a few weeks ago. (seriously go make it now!) It’s like having a tiny sous chef, if sous chefs took a bite out of each muffin on the tray while you changed camera batteries and then walked away with your tripod. That’s totally what sous chefs do right? No?

Oh well. At least she’s cute.

more muffin recipes

Jenn Laughlin Headshot Photo - About the Author
About The Author:

Jenn Laughlin

Jenn Laughlin founded Peas and Crayons in 2009 after graduating with B.S. in Dietetics from Florida State University and working as a Nutrition Educator for WIC. The goal was simple: create and share delicious tested and perfected recipes with vegetables as the star! Peas and Crayons is know for veggie forward recipes that are colorful and crave-able.

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Recipe Rating

Questions & Reviews

  1. 5 stars
    Super delicious and easy! I’ve made this with various combinations of regular milk, almond milk, almond flour and regular flour, and it’s always turned out great!

  2. 5 stars
    I wanted to try these for my 9 month old daughter so I made 12 mini muffins and 6 regular muffins. The minis came out great after 10 minutes and she loves them!

  3. 5 stars
    Delicious. I added a few bittersweet chocolate chips to half of them and those tasted great. These are muffins I feel good about eating. My one year old loves them too!

  4. 5 stars
    I made these the other day and even though I accidentally opened a can of pie filling instead of pure pumpkin they tasted great. They just needed 20 minutes to bake instead of the 16 minutes recommended.

  5. 5 stars
    I had to comment on these because my daughter is the pickiest eater on the planet and she gobbled them up!!! Thank you for this amazing recipie can’t wait to try some of your others!

  6. Sound yummy. Do you know how they would come out with wheat flour? Not sure if I should adjust the recipe with more or less of anything? Thank you:)

    1. Hi Ramona! I haven’t had a chance to test it myself (the stores are all out of flour here right now, it’s crazy) but you can absolutely experiment with a swap! Here are some really good tips on adjustments that can be made when using WW flour in place of AP flour: Whole Wheat Flour in Baking – Hope this helps! xoxo

    1. Hi Kathleen! To make this low carb you would be experimenting a bit to achieve proper rise/texture so I can’t advise without tinkering first myself. Let me know if you get a chance to do some test-baking with the recipe to make it low-carb friendly!

  7. 5 stars
    So my kids are the biggest muffin eats but let me tell you they devoured these! My toddler didn’t like them unfortunately that’s who I made them for. But my 2 oldest kids couldn’t get enough. I made them dairy free so my oldest could try them so good thing I did. I’m making them again for breakfast second week in a row!

  8. 4 stars
    I make a lot of pumpkin muffins for my 18 month old and thought these were great. We didn’t have any flax, so I substituted in the same amount of ground oats. I added three tablespoons of raw sugar, just so everyone in the family would find them sweet enough, used 3/4 cup of pumpkin puree, and added nutmeg, allspice and cardamom along with the cinnamon. These muffins have a nice light crumb and are not very sweet (even with the added sugar). The whole family enjoyed them, though my husband thought they could use a bit more sugar.

  9. 5 stars
    Hi Jenn, these are my favorite muffins to make. I have made them so many times. Just did a batch very early in the morning.?????

  10. 4 stars
    I made these today (well, I started yesterday and then realized I was out of pumpkin…) and they’re pretty good!
    I made a double batch, but I only got 21 instead of 24…that’s probably because I filled the tins more than half full though, I just used my muffin scoop.
    They definitely are on the less sweet side, but I’m sure they’ll get eaten no problem. I might add a tiny bit of brown sugar next time, maybe not…we’ll see. I did add mini chocolate chips to half of them. I like that they’re on the less sweet side though. That, combined with the flax meal make them feel more wholesome, which can be hard to find in muffins.
    I did have to bake them for 19 minutes, but I’m at 4800 feet, so that could be the reason. I’ve only lived at this elevation for a few months, so I’m still getting used to it, lol.
    Anyways, thanks for the great breakfast recipe this week!

  11. I’m trying to figure out a way to trick my 14-month-old into eating fruits and veggies and would love to give these a try! But I’m in Denver so I’m not sure how to adjust for altitude. I searched your comments and saw you offered to help troubleshoot for altitude but never saw any further info. Would you mind sharing what adjustments I should make? Thank you!

    1. Hi Beth! Super excited for you to try these muffins!

      Since air pressure is lower, muffins will take longer bake so I’d factor in a little extra bake time and use the toothpick test to check the center of a muffin for doneness.

      This is probably the most detailed lists of tips for making muffins at high altitude: The Muffin Lady: High Altitude Baking I have always lived at sea level so it’s for sure new to me but these tips appear to cover all the bases and adjustments!

      1. Hi Jenn! Thanks for your response! I lived at sea level most of my life so baking at high altitude still intimidates me a bit. I appreciate your response and the link! I’m hoping to try these out this week 🙂

  12. 5 stars
    I love how simple these are and that they aren’t full of refined sugar. Maple syrup is my favorite in pumpkin anything. Thanks for a great recipe!

  13. 5 stars
    Such a great fall breakfast/snack idea! Love the addition of flax as well as using maple syrup instead of brown sugar. Will definitely be trying these ideas in my next batch of muffins!

  14. 5 stars
    This is why I freeze fresh pumpkin puree so I can make recipes like these muffins all year long! Sweetened with a hint of maple syrup is perfect. Thank you for a great recipe!

    1. This Fall I’m for sure freezing #allthepumpkin too – it’s just so wonderful in baked goods! Thanks Sandra! xo

  15. 2 stars
    I followed the recipe perfectly and mine didn’t rise and they didn’t taste good either. I’m not sure what happened and I definitely would use your suggestion to add more sweetness.

    1. Hey Gail! Sorry to hear they didn’t rise. I make these every month or so for my daughter and haven’t come across the rising issue – are you by any chance at a higher altitude? LMK so I can help troubleshoot! These are for sure a very lightly sweetened muffin and I have a more conventional pumpkin muffin recipe if you’d like it! xo

  16. 5 stars
    WOW! These were excellent! My husband liked them but he said they needed more sugar. But the health concious wife over here thought they were perfect just as they were. I’ll try them tomorrow with the toddler, thats the true test! Anyway I will definitely make again. I might make two batches. One with sugar for my husband and one without for me. I bet these would be good with butterscotch chips.

    1. As one fellow health conscious wife to another, I totally feel you haha! Thank you so much Nicole! Hope they were a hit with the tot too – mine goes ape over them! 🙂

  17. 5 stars
    The best pumpkin muffin recipe ever! I do substitute the cinnamon for pumpkin pie spice and my 2 girls can’t get enough of them!

  18. Made these today for my toddler (im celiac) they looked a little dry and bland to me so i asked my hubby to try one. He said they taste the same as a pumpkin scone. Not what i was going for but my toddler still ate it.

    1. Hey Lisa! They’re absolutely on the same slightly-sweet level as scone since they are only sweetened with a kiss of pure maple syrup (brown sugar is an option for those who want a traditionally sweet muffin) but I haven’t ever had them turn out dry or heard from readers that they turned out so. Did you make any swaps/changes so I can make note of it? Thanks for your help! 🙂

  19. Hi there- I want to try these! Do you think it would work with alternative milks? I have on hand both unsweetened soy or unsweetened almond coconut…?
    Thanks for your reply!

    1. Hi Danielle! Absolutely! I often make my muffins with alternative milks since I have them on hand at all times. Unsweetened Almond Coconut is my favorite for muffins and should work marvelously here 🙂

  20. 5 stars
    Oh my just made these twice this afternoon. First time, forgot the milk. Second, forgot the butter. All kid- and tired-mommy approved! “Mom, these are delicious!” (All versions, lol). Thanks for the great and forgiving recipe.

    1. Haha I’ve been there! So thrilled both batches were tasty and family approved! <3 Have a fabulous weekend, Shauna! 🙂

  21. 5 stars
    These were fabulous! I’m actually not the biggest fan of pumpkin flavour but I had lots of pumpkin purée and the kids needed a stock of muffins. The ingredients as is we’re fabulous. I didn’t have flax so I crushed up some sliced almonds instead and added raisins (because my kids are obsessed). For a topping I made 3 batches, one had 5-6 semi-sweet chocolate chips sprinkled on top, one batch with a few pumpkin seeds and one plain. It has pleased the masses young and old – and my toddlers remain sugar free, hooray! Thank you thank you! (Oh, and now I’m a pumpkin convert – love them! So moist!)

    1. I’m so glad you’re cheering for team pumpkin now Michelle! I’ll admit I loooooathed all thing pumpkin for ages! Super thrilled you loved the recipe and that they were a hit with the littles too! Love the idea of raisins and the pumpkin seed topping — totally trying both! YUM! <3 Thanks for popping back over to make my day 🙂

  22. 5 stars
    I turned this into a loaf of bread – set the oven to 325 and bakes for 55 minutes. I also threw in 1 mashed banana (mixed in with the wet ingredients) and some frozen blueberries for some added fruit for the kids.

  23. 5 stars
    I just made these and they were so good. I just added 1/4 teaspoon of nutmeg and after they were done baking I brushed them with melted butter and sprinkled cinnamon sugar on top. What a yummy recipe. Thanks for sharing

    1. Hey Judy! I’ve never tried these with an egg substitute as I rely on the eggs to add to the fluff factor of the muffins. The technique you’re speaking of I’ve never had the opportunity to try, but when I do make an egg substitute for a recipe (I do this for almost all my veggie burgers) I’ll make a flax egg to sub for each egg. Here’s my technique: Easy Flax Eggs — do let me know if you wind up trying it out! I’d love to know if it works 🙂 xoxo

  24. I wanted to like these, but there was little to no pumpkin taste. As muffins, they were good. No pumpkin, no good. 🙁

    1. Oh no! I’m so sorry you feel that way Ashley! They’re super pumpkin-y to us, though I try not to overdo it on the typical pumpkin spice seasonings and sweetness because I don’t want them to be overpowering to my 2 year old. Maybe you’re used to the extra spices? I’m glad you still liked them a regular muffin!

    1. Agave nectar or honey should work. You could also cream some brown sugar into the butter [the combo keeps things fluffy!] — If I were testing it at home I’d sub the same amount of honey or sugar for the syrup to start. If you’d like them sweeter you can do a little cinnamon sugar sprinkle on top before popping them in the oven too — I did that with my apple cinnamon muffins last time and it was a big hit! Hope that helps Candee!

  25. 5 stars
    I’m sooo making these before I leave on Sunday to head to Charleston for the first face to face with my new bosses. Squeeee!!! If I don’t make something healthy for Will to eat while I’m gone, he’ll be stuffing his face with poptarts and chicken wings!

  26. 5 stars
    I can eat pumpkin muffins morning, noon and night and I cannot wait to try this recipe. Great idea with the maple syrup!~Carolyn @ Cabot

  27. 5 stars
    These are great! I love using maple syrup and just adding that little taste of sweet! Perfect compliment to the pumpkin and cinnamon.

  28. Can you believe I’ve never had a pumpkin muffin before? Or [sweet] pumpkin-anything other than oats? Let’s blame being German because we grow up pretty much pumpkin-less over here. Aside from the occasional soup maybe, Tha’s why I’m not sure how I feel about pumpkin baked goods but these muffins sure look good! I wouldn’t mind being you neighbour to *help* out with leftovers …

  29. I feel like I can never have too many pumpkin muffins or maybe it’s just that they never last long enough in our house to find out. These look delicious!

  30. I think my husband jumps between it being a joy and a curse. He gets lots of awesome food but then again the fridge and pantry are almost always stuffed to the rims haha Love the muffins and the cute little hands reaching for them

  31. 5 stars
    Yum! I substituted oil for the butter and dry milk & water for the milk & topped with a sprinkled of cinnamon sugar. 🙂

  32. If you don’t have flaxseed, will they be ok without it? Just curious. =) Sometimes we have that on hand, sometimes we don’t! Also, major props to you for always putting your kiddo first. It is so worth it! You’re making an investment that will last a lifetime.

    1. They absolutely will! I sometimes use almond or walnut meal if I’m out of flax [basically just ground nuts] since they’re also a great way to amp up the nutritional content, but you can skip it altogether and they’ll still come out great! Thanks Mikalah! <3

    1. It’s just a healthy add-in — you could use almond meal [ground almonds or even ground walnuts if you’d like!] or you could leave it out if you’re working with what you have on hand! 🙂

  33. We ALWAYS have pumpkin muffins in the freezer. My kiddos adore them! Love that you use maple syrup in yours – such a good combo 🙂 And yes, you’re smart to pick that little cutie over anything else. They are long days but short years and it never ceases to amaze me how it flies by. My youngest just turned 2 and I swear I’ve hardly blinked since he was born Ah, stop growing little man!

    1. Our freezer is full of them too! Pumpkin and sweet potato pancakes too! We have to make them in bulk because my tiny chickpea eats like a horse when she’s going through a growth spurt which is like, every day lately! On the car ride home from dinner the other day this kid polished off a cup of black beans like it was nothing! haha