Vegan Pumpkin Oat Blender Muffins (Oil-free, GF)

Healthy, easy pumpkin oat blender muffins that are vegan, oil-free, flourless and gluten-free! They have only 118 calories per muffin.

I’ve done it.

I’ve just made it that much harder for you to find an excuse for avoiding eating more vegetables!

With these pumpkin-pepita power muffins, you get pumpkin (vegetable superstar!), plus whole grains (oats) and pepitas (protein, zinc and iron) in portable, packable, frugal form. of the following with about 5 minutes of effort and 25 minutes of waiting (while they bake):

The results are moist, tender, lightly sweet, crave-able muffins that will leave you feeling both satisfied and energized.

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Recipe Benefits

• Vegan (no eggs, no dairy)
• Gluten-free
• Oil-free
• Flourless
• Easy to make and bake
• Loaded with nutritious ingredients
• Only 118 calories apiece

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

• rolled oats (certified gluten-free, as needed)
• unsweetened apple juice
• canned unsweetened pumpkin puree
• pepitas (green pumpkin seeds)
• pure maple syrup
• pumpkin pie spice
• baking soda

You will also need some salt (always adjustable/ optional).

What are Pepitas?

Pepitas are another name for green pumpkin seeds that are flat, oval, and sold without hulls. I love using pepitas in recipes, as well as for all kinds of snacking and baking. They are less expensive than most nuts, and are a great alternative for anyone with nut allergies.

Pepitas, even in small servings, provide a significant amount of zinc and iron. Zinc is an antioxidant mineral that boosts the immune system and, for men, improves fertility and protects against prostate enlargement and cancer. Iron is important for healthy blood cells and energy levels.

High iron and zinc content make pepitas a particularly significant food if you follow a mostly (or entirely) plant-based diet.

Pepitas are delicious raw or toasted. They toast easily, in minutes, on the stovetop, without oil. Simply add a handful to a hot skillet, and then shake the pan for one to three minutes until they begin to puff, turn golden brown at edges, and smell fragrant.

Step by Step Instructions

Note that the complete directions are also in the recipe card below.

• Preheat oven to 375°F (190C). Line all 12 cups of a standard muffin tin with paper, foil, or silicone liners.
• In a blender or food processor, process the oats, apple juice, pumpkin, pepitas, maple syrup, pumpkin pie spice, and salt until blended and smooth. Add the baking soda; process 10 seconds to combine.
• Divide the batter prepared muffins cups. Sprinkle with some pepitas and oats, if desired.
• Bake in the preheated oven 20 to 25 minutes or until a toothpick inserted near the center of a muffin comes out clean.Transfer tin to a wire rack and cool 10 minutes.
• Remove muffins from tin and serve warm or let cool completely.

Happy eating, and savor your vegetables on the go!

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Continue to Content

Vegan Pumpkin Oat Blender Muffins (Oil-free, GF)

Yield: 12 muffins

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Healthy, easy pumpkin oat blender muffins that are vegan, oil-free, flourless and gluten-free! They have only 118 calories per muffin.

Print

Ingredients

• 2 cups rolled oats
• 1-1/3 cups unsweetened apple juice
• 3/4 cup unsweetened pumpkin puree
• 1/2 cup pepitas (green pumpkin seeds)
• 1/3 cup pure maple syrup
• 1-1/2 teaspoons pumpkin pie spice
• 1/2 teaspoon fine sea salt
• 1 teaspoon baking soda
• Optional: additional pepitas and oats for sprinkling

Instructions

1. Preheat oven to 375°F (190C). Line all 12 cups of a standard muffin tin with paper, foil, or silicone liners.
2. In a blender or food processor, process the oats, apple juice, pumpkin, pepitas, syrup, pumpkin pie spice, and salt until blended and smooth. Add the baking soda; process 10 seconds to combine.
3. Divide the batter evenly into the prepared muffin cups. Sprinkle with some pepitas and oats, if desired.
4. Bake in the preheated oven 20 to 25 minutes or until a toothpick inserted near the center of a muffin comes out clean.
5. Transfer tin to a wire rack and cool 10 minutes. Remove muffins from tin and serve warm or let cool completely.

Notes

Tip: You can use other nuts or seeds in place of the pepitas (e.g., raw cashews, almonds, pecans, or sunflower seeds).

Storage: Store the cooled muffins in an airtight container at room temperature for 3 days, the refrigerator for 1 week, or the freezer for 3 months.

Nutrition Information

Yield 12 Serving Size 1 muffin
Amount Per Serving Calories 118Total Fat 3.6gSaturated Fat 0.4gCholesterol 0mgSodium 182mgCarbohydrates 18.7gFiber 2.3gSugar 8gProtein 3.8g

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