Soft, moist, and naturally sweetened — these Pumpkin Muffins for Toddlers are Hayes-approved and perfect for snack time or breakfast on the go. Made with simple, whole-food ingredients like pumpkin purée, oat flour, almond flour, and flaxseed, they’re packed with vitamins, fiber, protein, and healthy fats to keep little ones fueled and satisfied.
This no added sugar pumpkin muffin recipe is gluten-free, dairy-free, and naturally sweetened with applesauce for the perfect balance of flavor. You can also add mashed banana or a drizzle of maple syrup for extra sweetness, depending on who you’re baking for — keep them baby-friendly or make them a treat the whole family loves (Bridger & I can confirm!).
Why You’ll Love These Pumpkin Muffins for Toddlers
If you and your little are fans of my Healthy Toddler Zucchini Muffins, then you’ll be equally as obsessed with these healthy pumpkin muffins. When I tell you they were an immediate hit in our house, I mean it.
The texture and taste are perfection — soft, moist, and just the right amount of sweet. Plus, they’re freezer-friendly, which might honestly be the best part for all of us mama bears out there. Tiny human and adult-approved, these healthy muffins are perfect for busy mornings or meal-prep snacks.
Pumpkin purée brings antioxidants and vitamin A, while almond flour adds healthy fats for lasting energy. Oat flour and ground flaxseed add fiber and plant-based protein, making these muffins a nutrient-dense choice for kids and toddlers.
And the optional collagen peptides mix in like a dream for a little protein boost (no flavor change!). Whether you enjoy them plain, with a drizzle of nut butter, or slightly sweetened for the whole family, these gluten-free pumpkin muffins are the ultimate fall staple.
Easy to Make, Family-Approved
This recipe couldn’t be easier — just whisk, mix, and bake. And the result? Perfectly tender, naturally sweetened pumpkin muffins that toddlers, older kids, and adults can all enjoy.
They’re ideal for breakfast, snack time, or lunch boxes, and freeze great for later. If you’re looking for healthy pumpkin muffins for kids that are gluten-free, dairy-free, and no added sugar, this one’s for you. Hope you love them! And don’t forget to check out my other Toddler recipes HERE.
INGREDIENTS YOU’LL NEED:
- Pumpkin purée (unsweetened)
- Eggs
- Unsweetened applesauce
- Avocado oil or melted coconut oil
- Vanilla extract
- Oat flour (or finely ground rolled oats)
- Almond flour
- Ground flaxseed
- Baking powder
- Baking soda
- Cinnamon
- Pumpkin pie spice
- Sea salt (optional; skip if under 1 year)
Optional Add-ins:
- Mashed ripe banana (adds natural sweetness)
- Pure maple syrup (adds sweetness for older kids/adults)
- Collagen peptides (boosts protein, no flavor change)
Optional Toppings:
- Sprinkle of hemp hearts
- Thin banana slices
HOW TO MAKE PUMPKIN MUFFINS FOR TODDLERS (NO ADDED SUGAR, FREEZER-FRIENDLY)
Preheat the oven to 350°F.
Line a standard 12-cup muffin tin with paper liners or lightly grease with oil. (Note: I still like to spray the liners with avocado oil, olive oil, or coconut oil to prevent from sticking.)
In a medium bowl, whisk together the pumpkin purée, eggs, applesauce* (adjust if using mashed banana add-in), oil, vanilla, and any optional add-ins such as mashed banana, maple syrup, or collagen. Mix until smooth and slightly frothy.
In a separate large bowl, combine the oat flour, almond flour, ground flaxseed, baking powder, baking soda, cinnamon, pumpkin pie spice, and salt. Stir well to evenly distribute the dry ingredients.
Pour the wet ingredients into the bowl with the dry ingredients. Use a spatula to fold the mixture together until just combined. The batter will be thick—avoid overmixing to keep the muffins light.
Divide the batter evenly among the 12 muffin cups, filling each about ¾ full. If desired, sprinkle hemp hearts on top or gently press a banana slice into the center of each muffin.
Bake for 28–32 minutes, or until the tops are golden and a toothpick inserted into the center comes out clean. If using mashed banana or maple syrup, extend the bake time to 30–34 minutes.
Remove the muffins from the oven and let them cool in the pan for 5 minutes. Carefully transfer to a wire rack to cool completely before serving. Enjoy!
To Store:
Store muffins in an airtight container at room temperature for 2–3 days, or freeze for up to 2 months.
RECIPE SUBSTITUTIONS & QUESTIONS
I’ve included a few swaps and optional add-ins in the recipe card below, but here are a few others you can try: unsweetened pumpkin purée can be swapped with butternut squash or sweet potato purée, and eggs can be replaced with flax or chia “eggs” to make the recipe vegan-friendly. Click Here for my post on The Best Egg Replacements for Baking & Cooking.
For nut-free muffins, you can swap almond flour with cashew flour or sunflower seed flour. And optional toppings like hemp hearts or banana slices can be replaced with pumpkin seeds, thin apple slices, or chopped nuts for a tasty twist, depending on dietary restrictions and taste preference.
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Can I use fresh pumpkin instead of canned?
Yes! You can roast and purée fresh pumpkin to replace canned pumpkin purée. Use about 1½ cups of cooked, mashed pumpkin to match the recipe’s texture and moisture. Keep in mind that fresh pumpkin may vary in sweetness and water content, so slight adjustments to baking time may be needed.
How can I make these pumpkin muffins more protein-packed?
You can easily boost the protein in these muffins by stirring in collagen peptides (as noted in the recipe) or adding nut butter to the batter or as a topping. This makes them a more filling snack for older kids or adults while keeping the muffins soft and moist.
More Healthy Toddler-Friendly & No Added Sugar Recipes:
- Italian Meatballs in Homemade Marinara (my little one loves these!)
- Healthy Turkey Taco Chili with Butternut Squash
- Starbucks-Style Cheesy Egg Bites (High-Protein & Toddler-Friendly)
- Toddler Chicken Nuggets with Hidden Broccoli (Gluten-Free, Dairy-Free)
- Fluffy High-Protein Cottage Cheese Pancakes (No Added Sugar, Kid-Friendly)
Click here to watch the reel I made of this recipe 🙂
Pumpkin Muffins for Toddlers (No Added Sugar, Freezer-Friendly)
Ingredients
- 1 (15-oz) can pumpkin purée (unsweetened; about 1 ½ cups)
- 3 large eggs, well beaten
- ¼ cup unsweetened applesauce*, (see below for adjustments if using optional add-ins)
- 3 tablespoons avocado oil or melted coconut oil
- 1 ½ teaspoons vanilla extract
- 1 cup oat flour, or finely ground rolled oats
- 1 cup almond flour
- 3 tablespoons ground flaxseed
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- 1 teaspoon cinnamon
- 1 teaspoon pumpkin pie spice
- Pinch of sea salt, (optional; skip if under 1 year)
Optional Add-ins:
- 1 ripe mashed banana, (~½ cup) → adds natural sweetness. *Reduce applesauce to 2 tablespoons. Bake time may increase by 2–4 minutes.
- 2-3 tablespoons pure maple syrup, → adds sweetness for older kids/adults. *Keep applesauce at ¼ cup. Bake time may increase by 2–3 minutes.
- 2 tablespoons collagen peptides, → boosts protein; no flavor change. Stir in with wet ingredients.
Optional Toppings:
- Sprinkle of hemp hearts
- Thin banana slices, (to gently press on top of muffins, before baking)
Instructions
- Preheat the oven to 350°F.
- Line a standard 12-cup muffin tin with paper liners or lightly grease with oil.(Note: I still like to spray the liners with avocado oil, olive oil, or coconut oil to prevent from sticking.)
- In a medium bowl, whisk together the pumpkin purée, eggs, applesauce* (adjust if using mashed banana add-in), oil, vanilla, and any optional add-ins such as mashed banana, maple syrup, or collagen. Mix until smooth and slightly frothy.
- In a separate large bowl, combine the oat flour, almond flour, ground flaxseed, baking powder, baking soda, cinnamon, pumpkin pie spice, and salt. Stir well to evenly distribute the dry ingredients.
- Pour the wet ingredients into the bowl with the dry ingredients. Use a spatula to fold the mixture together until just combined. The batter will be thick—avoid overmixing to keep the muffins light.
- Divide the batter evenly among the 12 muffin cups, filling each about ¾ full. If desired, sprinkle hemp hearts on top or gently press a banana slice into the center of each muffin.
- Bake for 28–32 minutes, or until the tops are golden and a toothpick inserted into the center comes out clean. If using mashed banana or maple syrup, extend the bake time to 30–34 minutes.
- Remove the muffins from the oven and let them cool in the pan for 5 minutes. Carefully transfer to a wire rack to cool completely before serving. Enjoy!
To Store:
- Store muffins in an airtight container at room temperature for 2–3 days, or freeze for up to 2 months.
