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Pumpkin Maple Muffins


Pumpkin Maple Muffins that are Gluten Free, Low FODMAP and Delicious!

I will confidently say that this recipe is my favorite recipe that I have ever developed and this is probably the best pumpkin muffin I have ever eaten. Maybe that is hyping things up too much and I should set the bar lower, but honestly, these are that good! And the best part? They're made with homemade oat flour (read: rolled oats ground up using a mini food processor), so they are naturally gluten free for those who need it. I've also included a couple of simple swaps to make these suitable for a low FODMAP diet, so many more people can enjoy these delicious fall-flavored muffins (because honestly, no one should miss out!)

low-fodmap, gluten-free pumpkin muffins smell like fall
The muffins smell (and taste) just like fall!!

Prep Time: 20 minutes

Cook Time: 30-35 minutes

Equipment needed:

Food Processor (unless you purchase oat flour instead of making your own with rolled oats)

Muffin Tray

Ingredients (yields 12 servings):

Dry Ingredients:

1 1/2 C rolled oats

1 C sugar

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

2 tsp pumpkin pie spice

1/2 tsp cinnamon

Wet Ingredients:

1/4 C maple syrup

1/4 C oil (I used avocado oil)

1/4 C Greek/Skyr yogurt (use lactose-free Greek/Skyr yogurt to make this lactose-free and low FODMAP)

1 C canned pumpkin (do not use pumpkin pie filling - the only ingredient should be pumpkin)

1 tsp vanilla extract

2 large eggs, raw, scrambled

2 Tbsp milk of choice (I used 2% - use lactose-free milk or unsweetened almond milk to make this lactose-free or dairy-free, respectively, and low FODMAP)

Nonstick cooking spray


1. Preheat oven to 350 degrees Fahrenheit.

2. Place rolled oats in food processor (I used my Cuisinart Mini Food Prep Food Processor). Use the "grind" setting to grind oats into oat flour (you can also skip this step and use oat flour, if you prefer)

3. Add oat flour to a large mixing bowl. Then add all other dry ingredients (sugar, baking powder, baking soda, salt, pumpkin pie spice, cinnamon). Mix with a spoon until ingredients are well combined and set aside.

4. In a separate, large mixing bowl, combine all wet ingredients (maple syrup, oil, yogurt, pumpkin, vanilla extract, eggs, milk). Mix all wet ingredients together with a spoon until well combined.

5. Add dry ingredients to wet ingredients and mix until well combined. Allow mixture to sit for 10 minutes.

6. Spray muffin tray with nonstick spray. Then, use a spoon to spoon batter into muffin tin, filling each compartment to the top. The batter should be evenly distributed between 12 muffins.

7. Bake in oven at 350 degrees Fahrenheit for about 30-35 minutes, or until cooked through. Oven times may vary - a toothpick inserted into the center of each muffin should come out clean when done. Allow muffins to cool for at least 10-15 minutes until removing from muffin tray, as muffins may crumble when warm. Enjoy!

Nutritional Analysis Per Serving (1 serving = 1 muffin)

Calories 198 calories, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 32 mg, Carbohydrates 32 g, Fiber 2 g, Protein 3 g, Sodium 168 mg, Calcium 37 mg

*I recommend using certified gluten free ingredients for all ingredients (including oats and spices) if all possible sources of cross contact need to be minimized, such as in the case of celiac disease.

**This post contains affiliate links, meaning I will make a small commission if a purchase is made using that link. I only promote products that I genuinely love and all opinions are my own.


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