12 In Recipes/ Breakfast/ Gluten Free/ Diet/ Dairy Free/ Refined Sugar Free/ Sweet Treats/ Baking/ Vegetarian/ Soy Free

Pumpkin Banana Oat Muffins

Gluten Free Pumpkin Muffins with delicious warming chai spices.

Pumpkin Banana Oat Muffins  –  Pumpkin, banana, nuts, oats, and warming chai spices, yum, some of my favourite things! These healthy pumpkin muffins have a sweet and delicate flavour delightfully topped off by crunchy walnuts.

These oat muffins can be eaten as an all in one breakfast for a rushed morning on the go, can be served alone as a treat or are great to pop into lunchboxes.


These pumpkin muffins make a great snack on the go or a quick breakfast that is packed full of goodies. My inspiration for these muffins came about when my little toddler had been sick and would only eat things that tasted sweet – despite me desperately wanting to load him up on veggies! Such times are when sweet vegetables such as pumpkins come in very handy.

Pumpkins are such a versatile vegetable that can easily be added into sweet or savoury dishes and has the added benefit of being highly nutritious – pumpkins are a good source of Vitamin A which is great for a healthy immune system.

I made these to give my little toddler something that was healthy and easy to eat; fruit, veggies, fibre, good fats, protein and most importantly tasted good to munch on!  The yummy chai spices in this recipe including turmeric and ginger  give these muffins an extra bit of flavour and are also good for supporting immune health and inflammation.

When planning on cooking or baking with pumpkin I find it easiest to plan ahead and pop a whole pumpkin in the oven leaving the skin on, roast it and then cut the pumpkin and peel it when it is nice and soft.

Then I have lots of ready to eat pumpkin to easily add into other dishes or baking such as muffins, omelettes, vegetable frittata, add to hummus, or to make my Spiced Paleo Pumpkin Bread, or Roasted Pumpkin & Chickpea Salad with Sundried Tomatoes and Goats Feta. This makes for easy healthy meal prep on busy weeks!

Love Food Nourish Nutrition Tips

  • Pumpkin are packed full of goodies – they are are high in vitamin A  which is great for boosting the immune system and has excellent antioxidant properties. Pumpkins are also a good source of vitamin E, B vitamins, folate, iron, magnesium, phosphorus, vitamin C, potassium, copper and manganese. Vitamin A is a fat soluble vitamin so it does need to be eaten with other fats to be absorbed, this muffin recipe contains coconut oil which will help with Vitamin A absorption.
  • These muffins have bananas which give them an extra sweetness and are are an excellent source of potassium. They also have protein from the eggs and nuts, healthy fats from the coconut oil, nuts and tahini, fibre from the dates, and some carbohydrates for energy from the oats making them a nutrient rich snack.
  • I used tahini in these muffins but any nut butter could do such as almond or peanut butter. Tahini is a great dairy free source of calcium, but it can taste a bit bitter for kids, so adding it to sweet dishes like these muffins is a great way to mask the bitterness but still reap some of its health benefits.

For other healthy kids snacks you may like to try:

Banana, Pear & Oat Toddler Cookies
Homemade Gummies – No added sugar

I hope you enjoy this recipe! Please let me know how you got on in the comments below, I love hearing from you!

For more tasty recipes and to see what I’ve been getting up to you can follow me on Facebook, Instagram, Pinterest or Twitter.

Have a lovely week!

 

Serves 9 muffins

Pumpkin Banana Oat Muffins

Healthy gluten free pumpkin banana muffins with warming chai spices.

30 minPrep Time

15 minCook Time

45 minTotal Time

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5 based on 5 review(s)

Ingredients

  • 1 cup pumpkin, cooked (145gm)
  • 2 Eggs
  • 3 Tbspn banana, mashed (60gm)
  • ¼ cup dried dates
  • 2 Tbspn coconut oil, melted, plus more for greasing tray
  • 2 Tbspn tahini
  • 1 Tbspn honey
  • 1 tsp natural vanilla essence
  • ½ cup gluten free oats
  • ¼ cup coconut flour
  • 2 Tbspn ground flaxseed (linseed)
  • 1.5 tsp baking powder
  • 1.5 tsp cinnamon
  • 1 tsp baking soda
  • 1/8th tsp each of turmeric, nutmeg, allspice, ginger
  • Pinch of sea salt
  • ¼ cup of chopped walnuts for adding on top

Instructions

  1. Preheat oven to 180°C/350°F
  2. Whisk eggs in food processor until they double in size - about 2 min.
  3. To food processor add cooked pumpkin, banana and dates, pulse until fine.
  4. Add in coconut oil, tahini, honey, vanilla essence, pulse until all ingredients mixed through.
  5. Add dry ingredients - oats, coconut flour, ground linseed, baking powder, baking soda, cinnamon, turmeric, nutmeg, allspice, ginger, salt and mix through.
  6. Grease muffin tray with coconut oil.
  7. Pour muffin mixture batter evenly into muffin tray, add chopped walnuts on top.
  8. Cook for 12-15 minutes, until toothpick or skewer comes out clean or with just a couple of crumbs.
  9. Store in an airtight container in the fridge.

Tags

Cuisines
American
Kid-Friendly
Occasions
Fall
Courses
Breakfast
Snack
Cooking
Baking
Diet
vegetarian
Allergy
dairy free
soy free
peanut free
Wheat-Free

Nutrition

Calories

311 cal

Fat

15 g

Carbs

32 g

Protein

15 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
7.8.1.2
9
https://lovefoodnourish.com/pumpkin-banana-muffins-gluten-free/

 

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12 Comments

  • Reply
    Selina Posthumus
    October 19, 2017 at 12:49 pm What is ground linseed? Also where would I find this? Sounds really good to me!
    • Reply
      Hope Pearce
      October 19, 2017 at 7:39 pm Hi Selina - ground linseed is the same thing as ground flaxseed, here in New Zealand it is commonly called linseed.Thanks for pointing that out as I have now added both names to the ingredient list.You can usually find ground linseeds or flaxseeds in health/whole food stores or in some Supermarkets. If you can't find any then you can grind whole flaxseeds using a coffee grinder or food processor.
  • Reply
    Caroline
    August 22, 2018 at 2:03 pm I love adding pumpkin in to both sweet and savory recipes, it can add both a lovely flavor, texture and nutrients (not just because of the hype it gets here!). These sound tasty and packed with great ingredients.
    • Reply
      Hope Pearce
      August 23, 2018 at 3:07 pm Thank you Caroline! :)
  • Reply
    Natalie
    August 22, 2018 at 4:02 pm These banana pumpkin muffins look so delicious and would make such a great healthy treat or even a quick breakfast on the go. YUM!
    • Reply
      Hope Pearce
      August 23, 2018 at 3:08 pm Thanks Natalie, they make a great nutritious on the snack :)
  • Reply
    Marie
    August 22, 2018 at 6:14 pm These pumpkin banana muffins look so tasty! Love all the warming spices in this muffin too! Perfect to have as a snack or quick breakfast.
    • Reply
      Hope Pearce
      August 23, 2018 at 3:08 pm Thanks Marie! Yes the spice give them a nice extra bit of flavour :)
  • Reply
    Bintu | Recipes From A Pantry
    August 22, 2018 at 9:10 pm These look absolutely delicious - I love using pumpkin in recipes, especially muffins as it is such a great ingredient. Definitely going to have to make a batch of these.
    • Reply
      Hope Pearce
      August 23, 2018 at 3:09 pm Thanks so much Bintu!
  • Reply
    Amy | The Cook Report
    August 22, 2018 at 9:23 pm These look lovely, perfect for autumn!
    • Reply
      Hope Pearce
      August 23, 2018 at 3:09 pm Thanks Amy!

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