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Skinny Pumpkin Quinoa Muffins

Author - Alyssa Rimmer

These skinny pumpkin quinoa muffins are made without any oils, eggs, dairy or gluten. Plus, they're naturally sweetened and seriously delicious!

Skinny Pumpkin Quinoa Muffins - sweetened naturally, gluten-free + vegan | recipe on

Oh how I adore breakfast. It's my favorite meal of the day and allows for so much creativity. I love being able to whip up a filling smoothie, or a creamy bowl of quinoa flakes, or crunchy homemade granola. There are so many options and directions you can take, it makes the experience fun, and (most of the time) delicious.

Breakfast to me needs to have three components: fast, easy, healthy.

Even though I work from home and run my own business, mornings are still hectic and I don't have the patience to cook an incredibly elaborate breakfast for myself. So…fast and easy is key.

Healthy is something that happens at every meal, but in particular, at breakfast. I like to make sure that my breakfasts are balanced – a good blend of fats, carbs and proteins – and incorporate fruits and veggies.

Vegan Pumpkin Quinoa Muffins - healthy and packed with fiber and protein | recipe on

If you follow me on Instagram, then you've probably seen my most recent breakfast obsession: banana ice cream bowls. In like a hundred different flavors. With a bajillion different toppings. (although you'll notice I'm partial to a certain few)

But the weather is getting colder, and we're refraining from turning the heat on for as long as possible, so some mornings our apartment can feel more like an ice box. Banana ice cream isn't what my body wants or craves on days like this.

Instead, I find myself reaching for my quinoa flakes and oats.

Vegan Pumpkin Quinoa Muffins - healthy and packed with fiber and protein | recipe on

Typically, that selection would mean porridge, but not today. Today it means pumpkin quinoa muffins.

These pumpkin quinoa muffins are probably one of the healthiest muffins you'll ever find. There's no oil, very little sugar (and the sugar that is inside is unrefined), no eggs, no dairy, no gluten, no gums and no refined starches.

What they do have? Loads of protein, fiber and tons of pumpkin flavor.

Healthy Pumpkin Quinoa Muffins - no oil, egg, refined sugar, gluten OR dairy | recipe on

The base of these muffins is a simple blend of homemade oat flour, quinoa flakes and blanched almond flour. This combo makes them super moist and tender.

From there, the sweeteners: banana, coconut sugar and pure maple syrup. Then it's just organic pumpkin, a flax egg, a dash of plant-based milk and some spices.

I'm telling you, you're going to be head over heels for these muffins once you try them.

These SKINNY Pumpkin Quinoa Muffins make for the best breakfast - they're quick, healthy and delicious | recipe on

What's so great about muffins is that they're not only a really nourishing and hearty breakfast, but they're also super portable. You can toss one (or two!) in your bag on your way out the door, with a little packet or container of nut butter, and still have a healthy breakfast.

And if you have access to a toaster oven at your office, these are delicious slightly reheated.

Luckily for me, Matt's not a big muffin fan, so these babies have been my breakfast and snack all week long. I just had one again this morning (smothered in homemade pecan butter and hemp seeds) and mmmm it was the best way to start the day!

These SKINNY Pumpkin Quinoa Muffins make for the best breakfast - they're quick, healthy and delicious | recipe on

Skinny Pumpkin Quinoa Muffins - sweetened naturally, gluten-free + vegan | recipe on
4.38 from 8 votes

Skinny Pumpkin Quinoa Muffins

These pumpkin quinoa muffins are probably one of the healthiest muffins you'll ever find. There's no oil, very little sugar (and the sugar that is inside is unrefined), no eggs, no dairy, no gluten, no gums and no refined starches.

Course Dessert, Snack
Cuisine American
Keyword healthy muffins, pumpkin, skinny
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 9 Muffins
Calories 188 kcal
Author Alyssa



  1. Heat the oven to 350ºF. Grease a 12-cup muffin tin and set aside.
  2. Combine the flax and water and set aside to gel while you prepare the remaining ingredients.
  3. Whisk together the dry ingredients (minus vanilla extract if using) in a large mixing bowl.
  4. In a separate bowl, beat together banana, pumpkin, milk and syrup. Whisk in flax egg and pour wet ingredients into dry. Stir to thoroughly combine (the batter will be kind of thick, but still stirable and soft).
  5. Fill each cup 3/4 of the way full. Add water to the ones that are unused. Sprinkle the tops of the muffins with pumpkin seeds and quinoa flakes if desired.
  6. Bake on the center rack for 23 - 25 minutes until a cake tester inserted into the center comes out clean.
  7. Cool in the pan for 5 minutes, then transfer to a wire rack and cool completely. If desired, reheat in the toaster oven or in the microwave.
Nutrition Facts
Skinny Pumpkin Quinoa Muffins
Amount Per Serving
Calories 188 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 89mg4%
Potassium 264mg8%
Carbohydrates 31g10%
Fiber 3g13%
Sugar 11g12%
Protein 4g8%
Vitamin A 3185IU64%
Vitamin C 2mg2%
Calcium 88mg9%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.


Healthy Quinoa Muffin Recipes from

Skinny Banana Chocolate Chip Muffins (Simply Quinoa)
Tropical Mango-Coconut Quinoa Muffins (Simply Quinoa)
Chocolate Banana Quinoa Muffins (Kitchen Confidante)
Triple Berry Quinoa Muffins (Lemon Tree Dwelling)

Healthy Pumpkin Quinoa Muffins - sweetened naturally, made without any oils, AND they're gluten-free + vegan | recipe on



skinny pumpkin quinoa muffins
skinny pumpkin quinoa muffins

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  1. Hi Alyssa
    i love the look of Pumpkin and Quinoa muffins. Unfortunately I cannot have sugar in any form so no maple syrup or coconut sugar for me, The banana and pumpkin would make this sweet enough for me. Would the recipe work without the two. It is so difficult to find suitable recipes. Many thanks. Gail.

    • Hi Gail – I think you could try it! I would say substitute the syrup for banana, then divide the sugar in half and use that amount of banana or pumpkin. You might want to also add a bit more oats!

  2. The recipe says 1 1/4 Oat flour oats. If I already have oat flour, how much do I use? I’m assuming that oat flour oats means to grind your own oats into oat flour.

  3. These look incredible! It is so difficult to find a truly healthy muffin recipe so thank you! I was wondering if you could recommend a substitute for the banana. Unfortunately, my daughter is allergic and I am on the hunt for a nutritious banana-free pumpkin muffin recipe for her.

    • Another granulated sugar will work! Unfortunately, I haven’t tested with a liquid sweetener so I’m not 100% sure how it will turn out. If you do end up trying that, the general rule of thumb is 1/2 the amount of liquid sweetener. Let me know!

  4. Hello,
    I would love to prepare these muffins tomorrow morning, but I’m out of pumpkin… Could I use some carrots?

  5. Hi, I don’t have muffin pans, but still want to make these. Could I do it as a loaf/cake/casserole style? Do you know how I could go about changing the cooking method for that?


  6. Can you use quinoa flour instead of flakes? I have a whole bag but not sure how to use it with gluten free flours. I have dairy, egg, wheat, garlic, apple, strawberries, peaches, pork, peanuts,paprika, so it has been very challenging to find recipes. I have questions about some of yours. They all sound wonderful but I can’t make many ,esp.muffins, breads. I did make your eggplant lasagna which I loved. It was wonderful.

    • I haven’t tested it with quinoa flour – sorry! I do have a lot of quinoa flour recipes on the site though 🙂 Just search “quinoa flour” and you should get LOTS of inspiration!

  7. Alyssa congrats for your great web page. I love all of it. Please confirm if the skinny pumpkin aún us muffins use eggs on it. The list of ingredients don’t include them but you mention to put eggs on it on the preparation Paragraph

  8. can i use quinoa fluor instead of the oats … it is really difficult or almost imposible to find GF oatsss

  9. Alyssa, I love your recipes but I am allergic to bananas, what can I sub it for? I assume if you omit it will be dry? Maybe a type of oil? Or any other vegetable/fruit?

    • I’m honestly not sure since almond flour as such a particular texture. You could try more oat, but you’d have to play around with the other ingredients/proportions!

  10. do you have the nutritional value posted anywhere for your pumpkin quinoa muffins? my husband and I truly love your recipe but would like to know the calories as well as the rest of the nutritional content. Thanks so much!

  11. […] Navitas Naturals Coconut Sugar– This smells so good! I haven’t had any sugar in the pantry for a couple of years because I don’t do any baking, but I think that’s going to change. It has a nice caramel flavor and brings a nice sweet touch to breakfast bowls. I even used a pinch in the salsa that I made today. Next experiment: Pumpkin Quinoa Muffins. […]

  12. So….if I’d want to try to make this totally grain free, do you think substituting almond for the oat would work? And if so, would you think one for one sub? Or what about coconut flour? I know THAT wouldn’t be a one fir one.

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