Pumpkin Oat Muffins: Flavors of Fall

Fall is in the air and that means many of our favorite autumn scents are too. And oh, let’s not forget the mouth-watering spices of fall…cinnamon, ginger, and especially pumpkin. We are obsessed with these Pumpkin Oat Muffins, not only because they taste delicious and smell like a crisp day, but also because they make us feel cozy and warm inside as the temperature starts to drop outside. Packed with nutrient-dense ingredients, such as pumpkin, applesauce, and fiber-rich whole grains, our muffin recipe is a healthy way to enjoy our favorite flavors of fall. They are also gluten-free, dairy free and lightly sweetened with sorghum syrup or maple syrup. These moist and fluffy muffins are quick and easy to make and are a perfect grab-n-go breakfast, guilt-free snack, or lunch box addition. One bite of our Pumpkin Oat Muffins and you will instantly be convinced that fall is upon us. With so much seasonal yum, no one will guess they are so healthy!

Nutrient Booster: Oats, Pumpkin + Chocolate

Oats and oat flour are the base of these delicious muffins, and for good reason. Oats are high in soluble fiber, especially beta-glucan. Beta-glucan forms a thick, gel-like solution in the gut which has so many beneficial health effects. Benefits of beta-glucan include stabilized blood sugar, increased feeling of fullnessand improved growth of good bacteriain the digestive tract. We love baking with oat flour because it provides a gluten free way to consume many important vitamins, minerals, fiber and antioxidants.

Pumpkin is more than our favorite fall ingredient in this recipe. Pumpkin is a highly nutrient-dense food, teeming with vitamins and minerals. It is one of the best known sources of beta-carotene, which, when ingested, is converted into vitamin A. Consuming foods rich in this powerful antioxidant may reduce the risk of developing certain types of cancer, protect the body from asthma and heart disease and provide anti-aging properties.

We also love baking with quality dark chocolate that has a high cocoa count, like that of  PASCHA Chocolate.Made from the seed of the cocoa tree, the flavanols in cocoa beans contain antioxidants that reduce cell damage implicated in heart disease. Flavanols also help lower blood pressure and improve vascular function. Our Pumpkin Oat Muffins are specifically made with PASCHA Chocolatebecause it is allergen-free, grown under organic principles and made with high quality and natural ingredients.

Double Your Pleasure

Easy to make but hard to eat just one, our Pumpkin Oat Muffins recipe can be doubled for additional baked deliciousness! Simply place the second batch of muffins in a large freezer bag or air-tight container and place it in the freezer. The muffins can stay in the freezer for up to three months. They can also be stored in a covered container in the fridge for about a week. Reheat one at a time for a quick morning meal or defrost a bunch for a weekly grab-n-go snack. These muffins are the perfect healthy go-to treat that taste delicious both the first and second time around.

Pumpkin Oat Muffins

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 12 servings


  • 1 ½ cups gluten-free oat flour
  • 1/2 cup ground flaxseed
  • 1/4 teaspoon sea salt
  • 2 teaspoons baking powder
  • 1 ½ teaspoons cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cardamom
  • 1 cup pumpkin puree
  • 1 egg
  • 1/4 cup sorghum syrup, or maple syrup
  • 1 ½ teaspoons vanilla extract
  • 1/2 cup applesauce, unsweetened
  • 1/2 cup almond milk, unsweetened
  • 1/3 cup coconut oil, melted
  • 1/4 cup chocolate chips, PASCHA 85% cacao


  • 1 tablespoon gluten-free rolled oats
  • 1 teaspoon cinnamon


  • Preheat oven to 350ºF. Place paper muffin liners inside or grease a muffin pan.
  • In a large bowl, stir together oat flour, flax seed, sea salt, baking powder, cinnamon, ginger, and cardamom. Add pumpkin puree, egg, maple syrup, vanilla extract, egg, applesauce, almond milk, coconut oil and chocolate chips or nuts (if desired). Stir well to incorporate. Allow the mixture to thicken for about 3 minutes before scooping into the muffin pan.
  • Fill muffin cups almost completely full with batter. Sprinkle with oats and cinnamon. Bake for 23 minutes until the center of each muffin is set. Cool in muffin tin for about 10 minutes so they set and to prevent the muffins from crumbling.
  • Store in a covered container in the fridge for about a week or freeze for up to 3 months. Label and date containers.


Nutrient Analysis:
Serving size: 1 muffin Calories: 220 calories, Fat: 10 grams, Saturated fat: 7 grams, Carbohydrates: 25 grams, Sugar: 6 grams, Sodium: 55 milligrams, Fiber: 5 grams, Protein: 6 grams, Cholesterol: 15 milligrams