Healthy Pumpkin Oat Muffins (vegan/gluten free)

Vegan, gluten free, no refined sugar, and no oil! Each bar contains only 92 calories and has 3 grams of fiber.

Adapted from Detoxinista

Makes 12 mini muffins.

Ingredients

  • 8-9 pitted medjool dates (6 oz)
  • 1/2 cup pumpkin purée
  • 1 flax “egg” (1 tablespoon flax mixed with 2.5 tablespoons water—let sit for 3 minutes) OR USE 1 EGG
  • 2 tablespoons water
  • 1 teaspoon pumpkin pie spice
  • 1/4 teaspoon kosher salt
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/3 cup cranberries
  • 1/3 cup pumpkin seeds

Directions

  1. Pre-heat oven to 350-F.
  2. In a food processor mix the dates, pumpkin, flax “egg” (or regular egg), water, pumpkin pie spice, baking soda, and vanilla until well blended. Add the oats and blend until a batter is formed. If the mixture seems very thick add water, 1 tablespoon at a time, to help thin it out a bit.
  3. Stir in the pumpkin seeds and cranberries, leaving out a few to sprinkle on top.
  4. Fill mini muffin tins almost all the way to the top or use a 1/4 cup to to fill regular sized muffin cups. Bake until the muffins have risen and feel firm when you lightly touch them in the center, about 15 minutes for mini and 20 minutes for regular Let them cool for at least 20 minutes in the pan before serving or ideally serve cold for best flavor.
  5. To make into bars: Spread the batter evenly on a parchment lined baking pan or dish. I use one approximately 8 x 9.5. Sprinkle with a few cranberries and pumpkin seeds. Bake for 20 minutes. Allow to cool completely. Store in the refrigerate for a few weeks. They taste best cold.
Nutrition Facts
Servings 12.0
Amount Per Serving
calories 78 
% Daily Value *
Total Fat 2 g2 %
Saturated Fat 0 g1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 2 mg0 %
Potassium 101 mg3 %
Total Carbohydrate15 g5 %
Dietary Fiber 3 g11 %
Sugars 7 g
Protein 2 g4 %
Vitamin A 24 %
Vitamin C 1 %
Calcium 8 %
Iron 3 %

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One thought on “Healthy Pumpkin Oat Muffins (vegan/gluten free)

  1. Pingback: Pumpkin Muffins |

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