Pumpkin Muffins - Gluten Free and Clean Ingredients
by Sally Rychlak
There is a fine line between making a recipe a little healthier and accidentally making it taste too healthy. I have learned this lesson many times with muffins.
Sometimes when I go too hard on the protein element, adding lots of protein powder or trying to maximize every macro, I end up compromising on the thing I actually want from a muffin: moistness and texture. They get dry, dense, chalky, or just don't quite satisfy the craving for an actual muffin. And sometimes all that added protein doesn't exactly make my stomach happy either.
So with these pumpkin muffins, I took a different approach.
I wanted them to have a bit of protein from real ingredients like eggs and Greek yogurt, but I wasn't trying to turn them into a protein bar disguised as a muffin. The result was so much better. They came out incredibly moist, soft and pumpkiny, with just enough sweetness from maple syrup and plenty of warm fall spice.
There was a little trial and error with the batter. My first mixture was much more like a dough than a muffin batter. Gluten free flour can absorb quite a bit of moisture, and with 1 1/2 cups of flour, the batter was simply too thick. I added almond milk to loosen it up, and that immediately got it closer to the thick, scoopable muffin batter I was looking for.
For the recipe going forward, I adjusted the ratios from the start. I reduced the gluten free flour to 1 1/3 cups and added 1/4 cup almond milk. You still want the batter to be fairly thick. Pumpkin muffins shouldn't have a thin, pourable batter. But it should easily scoop into the muffin tin rather than feeling like something you could roll into a ball.
The Greek yogurt is one of my favorite parts of this recipe because it gives the muffins some extra protein while also contributing to that really moist texture. Pumpkin does a lot of the work too, keeping the centers soft and tender.
These are exactly what I want from a healthier fall muffin: gluten free, made with real pumpkin, naturally sweetened with maple syrup, a little higher in protein, and still genuinely moist and delicious.
Add chocolate chips if you want something a little sweeter, or walnuts if you want to keep them simple and nutty. They're also great plain, especially warm from the oven.
Wondering what to do with the rest of that can of pumpkin? I recommend making this Pumpkin Spice Granola.
1
Don't Overmix
Gluten free muffin batter still benefits from a gentle hand. Mix only until you no longer see streaks of dry flour.
2
Check the Consistency
The batter should be thick, but it should easily come off a spoon or cookie scoop. If it looks and feels like dough, add almond milk 1 tablespoon at a time.
3
Keep the Protein Reasonable
The eggs and Greek yogurt naturally add some protein without relying on a large amount of protein powder, which helps preserve the soft, moist muffin texture.
4
Storage
Store the muffins in an airtight container for up to 3 days at room temperature or about 5 days in the refrigerator. They can also be frozen for longer storage.
Notes
1
Preheat the oven to 350°F. Line a 12 cup muffin pan with liners or lightly grease the muffin cups.
2
In a large bowl, whisk together the pumpkin puree, eggs, maple syrup, melted coconut oil, Greek yogurt, almond milk and vanilla until smooth.
3
In a separate bowl, whisk together the gluten free flour, baking soda, baking powder, cinnamon, ginger, nutmeg and salt.
4
Add the dry ingredients to the wet ingredients and gently fold until just combined. Avoid overmixing. The batter should be thick and scoopable but should not resemble cookie dough. If your particular gluten free flour absorbs more moisture and the batter seems excessively thick, add another tablespoon of almond milk. Fold in chocolate chips or chopped walnuts if using.
5
Divide the batter evenly between 12 muffin cups. For a slightly sweet, bakery style top, sprinkle the muffins with a little coconut sugar and cinnamon before baking.
6
Bake for 18 to 22 minutes, or until the tops spring back when lightly touched and a toothpick inserted into the center comes out clean or with a few moist crumbs.
7
Allow the muffins to cool in the pan for about 5 minutes before transferring them to a cooling rack.
Instructions
3/4 cup pumpkin puree
2 eggs
1/3 cup pure maple syrup
1/4 cup coconut oil melted
1/4 cup plain Greek yogurt
1/4 cup unsweetened almond milk
1 teaspoon vanilla extract
Wet Ingredients
1 1/3 cups Bob's Red Mill 1 to 1 Gluten Free Baking Flour
1 teaspoon baking soda
1/2 teaspoon baking powder
2 teaspoons cinnamon
3/4 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/2 cup chocolate chips or chopped walnuts optional
Dry Ingredients
Pumpkin Muffins - Gluten and Refined Sugar Free
Recipe Curator
Sally Rychlak
These gluten free pumpkin muffins are soft, super moist, warmly spiced and made with real pumpkin, Greek yogurt and simple ingredients. They have a little extra protein without tasting like a “protein muffin,” making them an easy fall breakfast, snack or healthier sweet treat.
Servings :
12 Servings
Calories:
140 Calories / Serve
Prep Time
10 min
Cooking Time
20 min
Rest Time
5 min
Total Time
35 min
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