Gluten Free Dairy Free Pumpkin Muffins

I was well into my thirties before I realized you could make muffins without butter or milk. Growing up, every muffin recipe seemed to call for a stick of butter and at least half a cup of dairy.

That’s because I hadn’t discovered how easy it is to swap out dairy ingredients for plant-based ones. These pumpkin muffins use simple substitutes that work just as well—maybe even better. The pumpkin puree keeps them moist, and a little oil does the job that butter used to do. For anyone avoiding dairy, whether by choice or necessity, these muffins prove you don’t have to miss out on fall baking.

What Kind of Pumpkin Puree Should I Use?

For these muffins, you’ll want to grab a can of 100% pure pumpkin puree from the baking aisle – just make sure it’s not pumpkin pie filling, which already has spices and sugar added. Libby’s is a popular brand that works great, but any plain pumpkin puree will do the trick. If you’re feeling ambitious, you can absolutely make your own by roasting a sugar pumpkin and pureeing the flesh, though the canned version is much more convenient and gives consistent results. Just give the can a good stir before measuring since the puree can separate a bit while sitting on the shelf.

Options for Substitutions

These muffins are already pretty adaptable, but here are some swaps you can make based on what’s in your pantry:

• All-purpose flour: The recipe already mentions whole wheat or gluten-free 1-to-1 flour work great. You can also try oat flour, but use about 2 ¾ cups since it’s denser than regular flour.
• Pumpkin pie spice: Don’t have the pre-made blend? Mix 1 tablespoon cinnamon, ½ teaspoon each of nutmeg and ginger, and ¼ teaspoon each of cloves and allspice.
• Maple syrup: You can swap this with honey, agave nectar, or even brown sugar (use ⅓ cup and add an extra 2 tablespoons of liquid to the recipe).
• Eggs: For vegan muffins, replace each egg with 1 tablespoon ground flaxseed mixed with 3 tablespoons water (let it sit for 5 minutes until gelly). You can also use ¼ cup applesauce per egg.
• Avocado oil: The recipe mentions coconut oil and canola work too. Melted butter (if you’re okay with dairy) or even applesauce can work, though the texture will be slightly different.
• Pumpkin puree: Make sure you’re using pure pumpkin puree, not pumpkin pie filling. In a pinch, you could use sweet potato puree or butternut squash puree for a similar result.

Watch Out for These Mistakes While Baking

The biggest mistake when making pumpkin muffins is overmixing the batter, which creates tough, dense muffins instead of light and fluffy ones – mix just until the dry ingredients are barely combined with the wet ingredients, even if you see a few streaks of flour.

Another common error is filling the muffin cups too full, which causes overflow and uneven baking, so stick to filling each cup about 2/3 full for perfectly domed tops.

Don’t skip checking for doneness with a toothpick inserted in the center – it should come out with just a few moist crumbs, not wet batter, and remember that pumpkin muffins will continue cooking slightly from residual heat even after you remove them from the oven.

For extra insurance against sticking, lightly grease your muffin tin even if you’re using paper liners, since the natural sugars in pumpkin and maple syrup can make these muffins a bit sticky.

What to Serve With Dairy Free Pumpkin Muffins?

These muffins are perfect for breakfast with a hot cup of coffee or your favorite dairy-free milk – the warm spices pair beautifully with a cozy morning drink. I love serving them alongside scrambled eggs and turkey sausage for a complete fall breakfast that feels special but isn’t too heavy. They also make a great afternoon snack with some almond butter or sunflower seed butter spread on top for extra protein. For a fun brunch spread, try putting them out with fresh fruit like sliced apples or pears, which complement the pumpkin flavors really nicely.

Storage Instructions

Store: These pumpkin muffins stay moist and delicious when kept in an airtight container at room temperature for up to 4 days. I like to line the container with paper towels to absorb any extra moisture. They’re perfect for grabbing on busy mornings or packing in lunch boxes!

Freeze: You can freeze these muffins for up to 3 months, which makes them great for meal prep. Let them cool completely first, then wrap each one individually in plastic wrap or store them in a freezer-safe bag. I love having a stash ready for quick breakfasts or snacks.

Thaw: To enjoy frozen muffins, just leave them on the counter for about 30 minutes to thaw at room temperature. If you’re in a hurry, pop one in the microwave for 20-30 seconds. They taste almost as fresh as the day you baked them!

Preparation Time	10-15 minutes
Cooking Time	25-60 minutes
Total Time	35-75 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2650-2800
• Protein: 35-40 g
• Fat: 90-100 g
• Carbohydrates: 430-460 g

Ingredients

For the dry mixture:

• 3 cups all-purpose flour (I use King Arthur Gluten-Free All-Purpose Flour for this recipe)
• 2 tsp baking soda
• 1 1/2 tsp salt
• 1 1/2 tbsp pumpkin pie spice
• 1 1/2 cups granulated sugar

For the wet mixture:

• 1/2 cup water
• 1/2 cup avocado oil
• 4 medium eggs (room temperature for better emulsification)
• 1/2 cup pure maple syrup (grade A amber preferred for flavor)
• 15 oz pumpkin puree (not pumpkin pie filling)

Step 1: Preheat Oven and Prepare Muffin Tins

Preheat your oven to 350°F (177°C).

Prepare your muffin tins by lining them with paper liners or lightly greasing them to prevent sticking.

Step 2: Mix Dry Ingredients

• 3 cups all-purpose flour (whole wheat or gluten-free blend may be used)
• 1 1/2 tbsp pumpkin pie spice blend
• 2 tsp baking soda
• 1 1/2 tsp salt

In a large bowl, combine the all-purpose flour, pumpkin pie spice blend, baking soda, and salt.

Stir the mixture with a whisk or spoon until all the dry ingredients are evenly distributed.

Step 3: Combine Wet Ingredients

• 1 1/2 cups granulated sugar
• 1/2 cup pure maple syrup
• 15 oz canned pumpkin puree
• 4 medium eggs
• 1/2 cup avocado oil (canola or coconut oil are options)
• 1/2 cup water (or substitute non-dairy milk of choice)

In a separate large bowl, whisk together the granulated sugar, maple syrup, canned pumpkin puree, eggs, avocado oil, and water (or non-dairy milk) until the mixture is smooth and well combined.

Step 4: Combine Wet and Dry Mixtures

• mixed dry ingredients from Step 2
• mixed wet ingredients from Step 3

Gradually add the dry ingredients from Step 2 into the wet mixture from Step 3, stirring just until combined.

Be careful not to overmix—the batter should be smooth and no dry streaks should remain, but a few small lumps are okay.

I like to stop mixing as soon as the flour is incorporated, as this keeps the muffins tender.

Step 5: Fill Muffin Cups and Bake

• batter from Step 4

Fill each prepared muffin cup about 3/4 full with the batter from Step 4.

Bake in the preheated oven for 25–30 minutes, or until a toothpick inserted into the center comes out clean.

If making a loaf instead of muffins, adjust the baking time to 50–60 minutes.

Allow muffins to cool slightly before removing from the tin.