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Healthy Fruit Sweetened Pumpkin Muffins ~ No Added Fat

Pumpkin is one of those unique foods that are delicious and incredibly good for you at the same time, and that’s a great reason to make these Healthy Fruit Sweetened Pumpkin Muffins. For me, healthy muffins are not only a breakfast food, but they are also fantastic for snacking too.

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This is a firmer muffin than some so feel free to add a couple in your backpack when you go on your next hike.  Healthy muffins are a great energy booster providing your body with quality carbohydrates and fiber.

healthy fruit-sweetened pumpkin muffins

To sweeten these muffins we will be using up some of those ripe bananas you might have sitting on the counter and some applesauce. I used unsweetened applesauce but if you prefer a sweetened variety that’s just fine too.

These healthy pumpkin muffins are perfect for those with food sensitivities because they are naturally gluten, dairy, egg, soy, nut, and corn-free. Just be sure to use corn-free baking powder.

If you are like me and make a lot of muffins, you might try baking them with silicone muffin liners. The muffins come out easily every time. Just run your finger along the inside to loosen the edges and pop the muffin right out.

Silicone baking liners and muffin cups are two of my favorite baking tools. Silicone is easy to clean and dishwasher safe. To clean the muffin cups, simply turn them inside out or place them in the dishwasher.

To Make These Healthy Pumpkin Muffins You Will Need:
Pure pumpkin puree
Unsweetened applesauce
Vanilla Extract
Oat flour ~ you can grind your own from whole oats or purchase oat flour
Baking soda
Baking powder ~ corn-free if needed
Pumpkin pie spice ~ purchase or make your own
Raisins ~ optional add-in
Mini Semi-Sweet Allergy-Friendly Chocolate Chips ~ optional add-in

Homemade Corn-Free Baking Powder:
1/4 cup of baking soda
1/2 cup of cream of tartar
1/4 cup of arrowroot powder

Whisk ingredients together and store them in an airtight container. Use exactly as you would regular baking powder.

Why Should You Eat This Healthy Winter Squash (Pumpkin) All Year Long?
1. Rich in vitamin A
2. High in antioxidants
3. Good source of vitamin C
4. Low-fat and low in calories
5. High in potassium

Bananas Provide Good Things Too:
1. Healthy source of potassium
2. Vitamin B6
3. Low fat
4. Good source of fiber

Most muffin recipes make wonderful baked donuts, but I wouldn’t suggest it with this recipe as it is a denser muffin. It would be fun to make mini muffins and even add a little drizzle over the top.


How Should I Store These Healthy Fruit-Sweetened Pumpkin Muffins?
1. Store for several days at room temperature in an airtight container.
2. Keep in the refrigerator in a covered container for 4-5 days.
3. Freeze for longer storage.

Another yummy and healthy pumpkin recipe you might want to try sometime is Blueberry-Pumpkin Spice Snack Bars, which are gluten-free and vegan.

Healthy Fruit Sweetened Pumpkin Muffins

Quick and easy gluten-free and vegan pumpkin muffins, fruit-sweetened, and no added fat.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast, Brunch, Snack
Cuisine: American
Keyword: allergy-friendly, breakfast, brunch, corn-free, dairy-free, egg-free, gluten-free, healthy pumpkin muffins, muffins, nut-free, snacks, soy-free, vegan
Servings: 12 Muffins
Calories: 161kcal


  • 1 14 oz can pure pumpkin puree
  • 2 medium-size ripe bananas mashed
  • 1 cup applesauce preferably unsweetened
  • 3 pinches pumpkin pie spice
  • 1 tsp vanilla extract
  • 3 cups oat flour certified gluten-free if needed
  • 1 tsp baking soda
  • 1 tsp baking powder corn-free if needed
  • 1/2 tsp salt
  • optional add-ins: Allergy-friendly mini chocolate chips
  • dried fruit like raisins cranberries, or blueberries


  • Preheat oven to 350.
  • Prepare muffin pan with liners or a non-stick spray
  • In a large mixing bowl add pumpkin, bananas, applesauce, pumpkin spice, and vanilla. Stir this mixture well.
  • Make a well in the middle of the pumpkin mixture and add flour, baking soda, baking powder, and salt. Stir to combine.
  • Fold in optional add-ins.
  • Spoon batter into muffin cups and bake for 25-30 minutes.


Each muffin has 4 WW points plus without any extra add-ins.
Homemade Corn-Free Baking Powder:
1/4 cup of baking soda
1/2 cup of cream of tartar
1/4 cup of arrowroot powder
Whisk ingredients together and store in an airtight container. Use exactly as you would regular baking powder.


Serving: 1Muffin | Calories: 161kcal | Carbohydrates: 30g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Sodium: 251mg | Potassium: 270mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5534IU | Vitamin C: 3mg | Calcium: 49mg | Iron: 2mg

This recipe is from Anne Stevenson, found in My Beef With Meat.

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