Easy Healthy Greek Yogurt Pumpkin Muffins (Gluten Free + No Sugar!)

Healthy Flourless Pumpkin Banana Oat Muffins with Yogurt (and no Sugar!)

That’s a mouthful to say…and a mouthful of goodness!

These pumpkin mini muffins are worth a lot of hype. As you can tell from their name, there are so many ways to describe them–and all of them healthy.

But if I were handed one of these healthy pumpkin muffins, I would never guess that there is absolutely no refined sugar and no flour in the recipe.

I would also be hooked at first bite. They are amazing–all health considerations aside, even.

Healthy Greek Yogurt Pumpkin Muffins

The Greek yogurt in these healthy pumpkin muffins adds moisture and density.

It is also one of the many great varieties of protein sources in this flourless pumpkin oatmeal muffin recipe.

Gluten-Free Pumpkin Banana Muffins

How do we make these muffins sweet without adding refined sugar? Simple: ripe bananas.

Bananas–especially ripe and overripe ones–are amazingly sweet.

But they also add other benefits to the muffin batter. “Along with their sweetness and flavor, fruits [including bananas] pack in vitamins, minerals, and antioxidants” (GoodRX).

Healthy Pumpkin Muffins Ingredients

Greek Yogurt –Besides being low in sugar and high in protein, Greek yogurt also aids in “boosting bone health, building muscle mass, and lowering the risk of certain health conditions,” according to Medical News Today.

Pumpkin Puree — “Its nutrients and antioxidants may boost your immune system, protect your eyesight, [and] lower your risk of certain cancers,” among other benefits (source).

Peanut Butter — This tasty nut butter is well-known as an easy way to add protein to snacks. But besides protein, “[p]eanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6” (source).

Egg –According to some sources, eggs “are the healthiest food on the planet” (Healthline). They provide a whole host of vitamins and nutrients.

According to Healthline,

“[Eggs] contain unique antioxidants and powerful brain nutrients that many people are deficient in….Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate and many more.”

Why wouldn’t we want to add them into our recipes wherever possible?

Ground Flax Seed — This tiny seed is a powerhouse! “There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes” (source).

Banana — Besides providing a natural sweetener for this healthy no-sugar pumpkin muffins recipe, bananas contain “potassium, vitamin B6, vitamin C, [and] various antioxidants and phytonutrients” (Healthline).

Protein Powder — If you are paying attention to protein count in your daily food, then the presence of protein powder in these muffins will be great news to you.

However, even if you don’t normally care about protein, just know that there are many science-backed reasons to eat more protein from a variety of food sources.

Our favorite brand to use is Mt. Capra Unsweetened Unflavored Grass-Fed Goat Whey Protein Powder because of its ultra-clean ingredients.

Maple Syrup — Many recipes for gluten-free pumpkin muffins trade the refined flour for a better alternative but still keep refined sugar in the recipe. (Don’t ask me why!)

Using maple syrup for a healthy no-sugar pumpkin muffin recipe is a super simple swap that also adds flavor and moisture.

What Makes These Healthy Protein Pumpkin Muffins?

We love when protein features large in our snack choices!

“Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are composed mostly of protein” (Piedmont Health).

Protein also helps our bodies stay satisfied for longer (Healthline).

Here are a few ingredients that make these flourless pumpkin oatmeal muffins high in protein:

• egg
• ground flax seed
• Greek yogurt
• peanut butter
• and (obviously) protein powder

Tools for Baking Flourless Pumpkin Banana Muffins

You will need this equipment to bake these healthy gluten-free pumpkin muffins:

• a food processor
• a silicone mini muffin pan
• a spatula
• a mixing bowl
• a mixing spoon

Ingredients and Measurements for Sugar-Free Greek Yogurt Pumpkin Muffins

(Find the full printable recipe card below!)

• 1/4 cup organic quick oats
• 2 Tbsp. unsweetened, unflavored grass-fed protein powder (see note for our favorite brand)
• 2 Tbsp. organic desiccated coconut
• 2 tsp. pumpkin pie spice
• 1/2 tsp. baking soda
• 1/2 tsp. sea salt
• 1 Tbsp. organic ground flax seed
• 2 Tbsp. plain, unsweetened Greek yogurt
• 1/2 cup pumpkin puree (not pie filling!)
• 1/2 cup peanut butter
• 1 medium banana, mashed
• 1 egg
• 2 Tbsp. maple syrup
• 1 tsp. pure vanilla extract

How to Bake Easy Healthy Greek Yogurt Pumpkin Muffins

Step 1: Preheat oven to 375F.

Step 2: In a food processor, beat the quick oats until they form a fine flour.

Step 3: In a mixing bowl, mix together the oat flour you just made from the quick oats with the protein powder, desiccated coconut, pumpkin pie spice, baking soda, sea salt, and ground flax seed.

Step 4: Add the Greek yogurt, pumpkin puree, peanut butter, mashed banana, egg, maple syrup, and vanilla extract to the mixing bowl and mix well, until no lumps of dry ingredients remain.

Step 5: Pour the muffin batter into a silicone mini muffin pan (we love using this one!).

Step 6: Bake for 12 minutes, or until muffins are set and test done.

Step 7: Cool, then top with homemade maple syrup whipped cream and a bit of homemade coconut milk caramel sauce.

How to Make Homemade Maple Syrup Whipped Cream (Without Sugar)

We love the combination of homemade maple syrup whipped cream and these healthy pumpkin banana muffins!

To make the whipped cream, simply use a stand mixer fitted with a whisk attachment to beat 1/2 cup heavy cream, 1 Tbsp. maple syrup, and 1 tsp. pure vanilla extract until stiff peaks form.

Spread about 1 tablespoon of the cream on top of each muffin right before serving.

If desired, top with an additional bit of homemade coconut milk caramel sauce.

Optional Add-Ins

Change the flavor a bit by adding one (or several) of these yummy ingredients:

• chopped dark chocolate
• dried cranberries
• dried orange
• finely chopped pecans
• finely chopped walnuts
• finely chopped almonds
• finely chopped cashews
• finely chopped pumpkin seeds

Recipe Variations and Substitutions

We have tried a few variations of this recipe in our home, and here are some ideas for when you are in a pinch (or just want a slight change!):

• You can omit the ground flax seed without any other adjustments to the batter.
• Don’t have pumpkin pie spice? Simply use 1 tsp. ground cinnamon, 1/2 tsp. ground nutmeg, 1/2 tsp. ground ginger, and a dash of finely ground black pepper in this recipe.
• If you need to omit the peanut butter due to an allergy, try substituting another nut butter (almond would be great!) in its place.
• Almond flour or coconut flour work in place of the quick oats, if you find yourself needing an alternative.
• Important Tip: Making these muffins in a mini muffin pan is key to keeping them moist. In larger amounts (as in a normal muffin pan), the baking time increases, which can lead to drier muffins. We highly recommend using a structured silicone mini muffin pan for easy removal of these moist pumpkin muffins after baking.

Storage Instructions

Allow the muffins to cool completely. Do not frost with homemade whipped cream or coconut milk caramel syrup.

Store in an airtight glass container or a Ziplock bag at cool room temperature for up to 3 days.

If you wish to store them longer, I recommend freezing these muffins, following the instructions below.

Can You Freeze Healthy Pumpkin Banana Muffins?

Yes, you most certainly can! Simply cool the muffins completely, do not top with whipped cream, pop them into an airtight Ziplock bag, and keep them in the freezer for up to three months.

Even More Delicious Healthy Fall Snack Recipes

To add more fall flavor to snack time, try our recipe for Maple Syrup Kettle Corn (with Protein Powder).

We also highly recommend roasting a batch of our Best Roasted Mixed Nuts Recipe (with Parmesan and Herbs) for a healthy, savory snack.

And don’t miss out on our favorite Healthy Double Chocolate Walnut Brownies with Almond Flour!

Easy Healthy Greek Yogurt Pumpkin Muffins Recipe Card

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Easy Healthy Greek Yogurt Pumpkin Muffins (Gluten-Free + No Sugar!)

Yield: 20 mini muffins

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 17 minutes

Easy Healthy Greek Yogurt Pumpkin Muffins are winners in every way: gluten-free, flourless, paleo, high-protein, and refined-sugar-free. Topped with our favorite maple-syrup-sweetened homemade whipped cream and spiced with all the right flavors of autumn, they are irresistible for all ages--even picky toddlers.

Print

Ingredients

• 1/4 cup organic quick oats
• 2 Tbsp. unsweetened, unflavored grass-fed protein powder (see note for our favorite brand)
• 2 Tbsp. organic desiccated coconut
• 2 tsp. pumpkin pie spice
• 1/2 tsp. baking soda
• 1/2 tsp. sea salt
• 1 Tbsp. organic ground flax seed
• 2 Tbsp. plain, unsweetened Greek yogurt
• 1/2 cup pumpkin puree (not pie filling!)
• 1/2 cup peanut butter
• 1 medium banana, mashed
• 1 egg
• 2 Tbsp. maple syrup
• 1 tsp. pure vanilla extract

Instructions

1. Preheat oven to 375F.
2. In a food processor, beat the quick oats until they form a fine flour.
3. In a mixing bowl, mix together the oat flour you just made from the quick oats with the protein powder, desiccated coconut, pumpkin pie spice, baking soda, sea salt, and ground flax seed.
4. Add the Greek yogurt, pumpkin puree, peanut butter, mashed banana, egg, maple syrup, and vanilla extract to the mixing bowl and mix well, until no lumps of dry ingredients remain.
5. Pour into a silicone mini muffin pan (we love using this one!).
6. Bake for 12 minutes, or until muffins are set and test done.
7. Cool, then top with homemade maple syrup whipped cream (see recipe in note) and a bit of homemade coconut milk caramel sauce.

Notes

Important Tip:

Making these muffins in a mini muffin pan is key to keeping them moist. In larger amounts (as in a normal muffin pan), the baking time increases, which can lead to drier muffins. We highly recommend using a structured silicone mini muffin pan for easy removal of these moist pumpkin muffins after baking.

Optional Homemade Maple Syrup Whipped Cream:

We love the combination of homemade maple syrup whipped cream and these healthy pumpkin banana muffins! To make the whipped cream, simply use a stand mixer fitted with a whisk attachment to beat 1/2 cup heavy cream, 1 Tbsp. maple syrup, and 1 tsp. pure vanilla extract until stiff peaks form. Spread about 1 tablespoon of the cream on top of each muffin right before serving. If desired, top with an additional bit of homemade coconut milk caramel sauce.

Ideas for Add-Ins:

Change the flavor a bit by adding one (or several) of these yummy ingredients:

• chopped dark chocolate
• dried cranberries
• dried orange
• finely chopped pecans
• finely chopped walnuts
• finely chopped almonds
• finely chopped cashews
• finely chopped pumpkin seeds

Recipe Variations and Substitutions:

We have tried a few variations of this recipe in our home, and here are some ideas for when you are in a pinch (or just want a slight change!):

• You can omit the ground flax seed without any other adjustments to the batter.
• Don't have pumpkin pie spice? Simply use 1 tsp. ground cinnamon, 1/2 tsp. ground nutmeg, 1/2 tsp. ground ginger, and a dash of finely ground black pepper in this recipe.
• If you need to omit the peanut butter due to an allergy, try substituting another nut butter (almond would be great!) in its place.
• Almond flour or coconut flour work in place of the quick oats, if you find yourself needing an alternative.

Storage Instructions

Allow the muffins to cool completely. Do not frost with homemade whipped cream or coconut milk caramel syrup. Store in an airtight glass container or a Ziplock bag at cool room temperature for up to 3 days. If you wish to store them longer, I recommend freezing these muffins, following the instructions below.

Can You Freeze Healthy Pumpkin Banana Muffins?

Yes, you most certainly can! Simply cool the muffins completely, pop them into an airtight Ziplock bag, and keep them in the freezer for up to three months.

Did you make this recipe?

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