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By Nikola · Precision Nutrition L1 · Sources checked 5 November 2026
Soft, spiced muffins made in a blender: rolled oats are ground into flour, then blended with pumpkin purée, eggs, a little Greek yogurt, olive oil and honey. No white flour, no sugar beyond four spoons of honey for twelve muffins, and a crunchy top of pumpkin seeds. They are good warm with coffee, travel well in a lunch box and freeze well.
Use leftover roasted or boiled pumpkin from the week; canned pure pumpkin purée works too.
Difficulty: Easy, one blender · Diet: Vegetarian; gluten-free with oats labelled gluten-free and gluten-free baking powder
Pumpkin oat muffins
Ingredients
- 200 g rolled oats about 2 1/2 cups
- 250 g pumpkin purée about 1 cup, home-cooked and well drained, or canned pure pumpkin
- 2 large eggs about 100 g without shells
- 4 tbsp honey 84 g
- 3 tbsp mild olive oil 40 g, or melted butter
- 100 g plain Greek yogurt
- 2 tsp baking powder
- 1/2 tsp bicarbonate of soda baking soda
- 2 tsp ground cinnamon 5.2 g
- 1/2 tsp ground ginger and a pinch of nutmeg optional
- 1/4 tsp fine salt 1.5 g
- 30 g pumpkin seeds for the tops
Instructions
- Heat the oven to 180°C (160°C fan). Line a 12-hole muffin tin with paper cases or grease it well.
- Grind the oats in a blender or food processor for about 30 seconds, until they look like coarse flour.
- Add the pumpkin purée, eggs, honey, oil, yogurt, baking powder, bicarbonate of soda, spices and salt. Blend until smooth, stopping once to scrape down the sides.
- Leave the batter to stand for 5 minutes. The oats absorb some liquid and the batter thickens, which gives the muffins a better rise.
- Divide the batter between the cases, filling them about three quarters full, and scatter the pumpkin seeds on top. Bake for 20-22 minutes, until risen and springy to the touch and a skewer pushed into the centre comes out clean.
- Cool in the tin for 5 minutes, then on a rack. They are very tender while hot and firm up as they cool.
Nutrition per serving
Per serving, 1 muffin of 12, calculated from USDA FoodData Central for each ingredient.
| Energy | 153 kcal |
|---|---|
| Protein | 4.9 g |
| Fat | 6.9 g |
| Carbohydrate | 19.1 g |
| of which sugars | 6.8 g |
| Fibre | 2.3 g |
| Salt (added) | 0.13 g |
Data: USDA FoodData Central, SR Legacy: Cereals, oats, regular and quick, not fortified, dry (FDC 173904); Pumpkin, cooked, boiled, drained, without salt (FDC 168449); Egg, whole, raw, fresh (FDC 171287); Honey (FDC 169640); Oil, olive, salad or cooking (FDC 171413); Yogurt, Greek, plain, whole milk (FDC 171304); Spices, cinnamon, ground (FDC 171320); Seeds, pumpkin and squash seed kernels, dried (FDC 170556). The purée is calculated as home-boiled pumpkin; canned purée gives somewhat different values. Baking powder, bicarbonate of soda, ginger and nutmeg are not included; baking powder and soda add sodium that is not counted in the salt line. Honey adds about 5.7 g of sugars per muffin. Carbohydrate is USDA “by difference” and includes fibre.
Swaps and variations
- Sweet potato instead of pumpkin: the same weight of mashed baked sweet potato.
- With nuts or chocolate: fold 40 g chopped walnuts or dark chocolate into the batter after blending.
- Dairy-free: replace the yogurt with the same weight of unsweetened plant yogurt.
- Less sweet: 3 tbsp honey is enough if your pumpkin is sweet, such as butternut.
- Without a blender: use 200 g fine oat flour and whisk everything in a bowl.
Storage and reheating
Keep in a closed container for 2 days at room temperature or up to 5 days in the fridge. They freeze well for up to 3 months; thaw at room temperature or warm for 15-20 seconds in the microwave.
Related
- Recipes: Pumpkin soup with ginger and turmeric · Apple and oat crumble with walnuts · Roasted pumpkin with chickpeas, tahini and pomegranate
- Encyclopedia: Pumpkin · Oats · Pumpkin seeds · Eggs
FAQ
How do I make pumpkin purée at home?
Cut the pumpkin into chunks and roast them at 200°C until soft, or steam them. Scoop the flesh from the skin, mash or blend it, and let it drain in a sieve for 15 minutes. Watery purée is the main reason oat muffins turn gummy.
Are these muffins gluten-free?
Only if you use oats labelled gluten-free and a gluten-free baking powder. Oats themselves do not contain gluten, but ordinary oats are often processed alongside wheat.
Why are my muffins dense or wet in the middle?
Usually the purée was too wet or they came out too early. Drain the purée, let the batter stand for 5 minutes and bake until a skewer comes out clean.
This recipe is for information only and is not medical or dietary advice. Nutrition values are estimates calculated from standard databases and will vary with your ingredients.
Terms in this article
ZucchiniSweet potatoPumpkinGingerOatsExtra Virgin Olive OilCinnamonGreek yogurtOlivesPumpkin seedsWalnutsEggsHoneyButter
