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:
I hope you enjoy this recipe! Please let me know how you got on in the comments below, I love hearing from you!
Have a lovely week!
Serves 9 muffins
Healthy gluten free pumpkin banana muffins with warming chai spices.
30 minPrep Time
15 minCook Time
45 minTotal Time
- 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
- Preheat oven to 180°C/350°F
- Whisk eggs in food processor until they double in size - about 2 min.
- To food processor add cooked pumpkin, banana and dates, pulse until fine.
- Add in coconut oil, tahini, honey, vanilla essence, pulse until all ingredients mixed through.
- Add dry ingredients - oats, coconut flour, ground linseed, baking powder, baking soda, cinnamon, turmeric, nutmeg, allspice, ginger, salt and mix through.
- Grease muffin tray with coconut oil.
- Pour muffin mixture batter evenly into muffin tray, add chopped walnuts on top.
- Cook for 12-15 minutes, until toothpick or skewer comes out clean or with just a couple of crumbs.
- Store in an airtight container in the fridge.