healthy pumpkin muffin drizzled with maple cream cheese glaze

Healthy Pumpkin Muffins with Maple Cream Cheese Glaze

In Brunch, Snacks by sarawalkenbach2 Comments

It’s pumpkin time! Whether you are Team Pumpkin Spice or not, you will love these Healthy Pumpkin Muffins with Maple Cream Cheese Glaze. The best part? There is no refined sugars in this recipe!

healthy pumpkin muffin drizzled with maple cream cheese glaze
These healthy muffins are delicious by themselves, but that Maple Cream Cheese glaze is a show stopper.

Looking for a more-savory brunch recipe, try my Green Chili Crustless Quiche.

Muffin Ingredients


Pumpkin has a nice profile of health benefits. It’s loaded with Vitamin A and nutrients. According to 9 Impressive Healthy Benefits of Pumpkin by Ryan Raman, at, pumpkin is high in beta carotene, it also is:

  • Immunity Boosting
  • Good source of Fiber
  • High in Antioxidants
  • Promotes Healthy Skin

This recipe uses about a half a can of pumpkin. Don’t be mad! There are so many options for leftover pumpkin. See end of post for ideas.

pumpkin muffin ingredients
These muffins contain NO refined sugars. They are a healthy breakfast option for you and the family.

If you like pumpkin recipes, you’ll love Creamy Pumpkin Pie Bars.

Oats, Flax, Whole Wheat Flour

Oats are a great source of fiber, have several minerals and even a few vitamins.

Flax seed is helpful with digestion. It’s a good source of fiber, protein, and omega 3 fatty acids.

Whole wheat flour is the better choice over white flour, as it is made with the WHOLE grain, not just part of it.

Maple Syrup

There is no refined sugar in these beauties. Only sweetened with pure maple syrup. Maple Syrup is still a source of sugar, however, it does have many antioxidant properties.

healthy pumpkin muffins right out of the oven in the muffin tin
Your whole house will smell divine with these pumpkin muffins in the oven.

If you like this muffin recipe, you’ll love Hummingbird Muffins with Pineapple.

Milk, Eggs & Coconut Oil

Milk, Eggs and Coconut Oil help these muffins stick together. Eggs and Milk add protein, while Coconut Oil adds the healthy fat. This recipe works with any kind of milk: whole, 2%, almond, soy, or coconut (not canned).

Avocado oil or Canola oil can be substituted for coconut oil.


Pumpkin spice is an array of warm and cozy spices: Cinnamon, Ginger, Clove, Allspice, and Nutmeg.

This Healthy Pumpkin Muffin recipe calls for a little more cinnamon as well as pumpkin spice. If you have all the pumpkin spice spices in your pantry, just make the blend yourself.

  • 2 Tbs. Cinnamon
  • 1 tsp. Ginger
  • 1 tsp. Nutmeg
  • 3/4 tsp. Clove
  • 3/4 tsp. Allspice

Pumpkin Spice is also good sprinkled on top of:

  • Your favorite Coffee drink
  • Oatmeal
  • Yogurt
  • Roasted Carrots or other veg
pumpkin muffins with maple glaze drizzled on top
The whole family will love these little beauties.

If you really want to be a Martha, put it on the inside fleshy part of your carved Halloween pumpkin top, and light a candle in the bottom of your pumpkin. It smells so good!

How to Make the Healthy Pumpkin Muffins

The best thing about making muffins: no big mixer required! Just 2 bowls, a whisk, and a spatula.

  1. Whisk together dry ingredients in 1 bowl.
  2. Whisk together wet ingredients in another bowl.
  3. Fold together until just combined.
  4. Scoop into muffin cups & bake!

It’s so easy, you’ll be making muffins all year round.

pumpkin muffin batter in bowl
It’s as simple as whisking dry ingredients, wet ingredients, and then combining the two. Don’t over mix the batter.

Maple Cream Cheese Glaze Ingredients

This Maple Cream Cheese Glaze so simple to make. Throw the handful of ingredients into a small food processor, use an electric whisk, or get in a good arm workout and go old school bowl and whisk.

Here’s what you need:

  • Cream Cheese
  • Maple Syrup
  • Vanilla & Cinnamon

Use a spatula and spread them on the top of cooled muffins. Or get fancy! Put in a piping bag (or zip top bag), and drizzle over the top.

If you prefer a thinner glaze, add a tablespoon of milk.

Other Ways to Top Muffins

If you are dairy free, or are in the 3% of the population that doesn’t like cream cheese, you have options!

  • Plain Jane: these are delicious with no topping as well
  • Pumpkin Seeds or Pecans: add a little crunch with a sprinkle on top before you bake
  • Turbinado Sugar: I find that this raw sugar melts into the muffins while baking. Sprinkling on top right when they come out of the oven is the way to go.

Change it Up with these Mix Ins

Not a muffin purist? These muffins would also be great with any of the following ingredients mixed in:

  • Pecans, Walnuts or Pumpkin Seeds
  • Hemp Seeds
  • Dried Cranberries (soaked in warm water, water discarded)
  • Milk, Dark, or White Chocolate Chips
pumpkin muffins with maple glaze
These muffins are great with this glaze, or plain, or with pumpkin seeds or pecans on top.

How to Store?

If topping with the maple glaze, store in the fridge for up to 4 days. Without the glaze they can stay out of refrigeration for 3-4 days.

Do They Freeze Well?

They do! Healthy Pumpkin Muffins freeze best without the glaze on top. The glaze separates a bit when thawing. However, it still tastes fine. Grab a knife or spatula and mix the icing around on top. Good as new.

Ways to Use up Leftover Pumpkin

Don’t be mad that this recipe doesn’t call for a whole can of pumpkin, rejoice! There are several ways to finish it up.

  • Smoothie: put a few spoonfuls into your smoothie. Try with banana, nut butter, cold coffee or almond milk, vanilla protein powder, cinnamon or pumpkin spice & a splash of vanilla.
  • Pumpkin Energy Balls: oh yes, you will love these healthy treasures!
  • Your Pooch Loves Pumpkin: and it’s great for them! Add 1-4 tablespoons to your dog’s dish at meal time or for a treat (always talk to your vet before giving your dog something new).
  • Overnight Oats or Oatmeal: mix together oats, pumpkin, Greek yogurt, milk, maple syrup, vanilla, and pumpkin spice. Place in the fridge at night and have breakfast ready to go in the morning. Or just nuke them for a warm your belly breakfast or snack.
  • Double Batch: Make a double batch & use the whole can. It’ll be shy by 1 oz, just add in a spoonful of Greek yogurt or a dollop of peanut butter to make up for it. You got this!
  • Pasta Sauce: Stir it into your next batch of (or jarred) spaghetti sauce.
  • Freeze It: Pumpkin freezes well, if you aren’t feeling anything else pumpkin, freeze for a later use.

Other Baked Goods to Try

Spiced Apple Muffins

Apple Peanut Butter Breakfast Cookies

Healthy Banana Breakfast Cookies

Fudgy Brownie Bites

thyme branch

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pumpkin muffins with maple glaze drizzled on top

Healthy Pumpkin Muffins with Maple Cream Cheese Glaze

Sara Walkenbach
WOW! Who new healthy tastes so good? These pumpkin muffins are moist, delicious, and full of flavor. The maple cream cheese glaze on top is the icing on the muffin.
5 from 2 votes
Prep Time 10 minutes
Bake Time 20 minutes
Total Time 30 minutes
Course Breakfast, brunch, Snack
Cuisine American
Servings 12 muffins
Calories 224 kcal



Dry Ingredients

  • 1 cups Oats
  • cups Whole Wheat Flour or Gluten Free 1:1 Flour
  • 1/4 cup Flax Seed milled
  • tbsp Pumpkin Pie Spice
  • 1 tsp Cinnamon
  • 2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 3/4 tsp Sea Salt

Wet Ingredients

  • 2 Eggs large
  • 1 cup Milk any kind
  • 1 cup Pumpkin Puree plain
  • 1/2 cup Maple Syrup pure
  • 1/4 cup Coconut Oil melted & cooled
  • 1 tsp Vanilla pure

Maple Cream Cheese Glaze

  • oz Cream Cheese such as Philadelphia
  • 3 tbsp Maple Syrup
  • 1/2 tsp Vanilla
  • 1/4 tsp Cinnamon


Make the Muffins

  • Preheat oven to 350°. In a large bowl, whisk together dry ingredients. Set aside.
  • In a medium bowl, whisk together wet ingredients.
  • Fold wet ingredients into dry. Don't over mix. Scoop into a muffin tin. Bake for 15-20 minutes, until an inserted toothpick comes out with just crumbs (no wetness).

Make the Glaze

  • In a small food processor or with a whisk, mix together all Glaze ingredients until smooth.
  • Spread on cooled muffins, or place glaze in piping bag (or zip top bag) and drizzle on top.



Make these mini size to cut the portion down.
Use any kind of milk. Gluten Free flour works beautifully in this recipe. Just make sure it’s the 1:1 ratio, like Bob’s Mill.
Use any kind of oil in there Pumpkin Muffins. Coconut and Avocado oils are preferred.


Serving: 1gCalories: 224kcalCarbohydrates: 33gProtein: 6gFat: 9gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.003gCholesterol: 32mgSodium: 227mgPotassium: 248mgFiber: 4gSugar: 13gVitamin A: 3273IUVitamin C: 1mgCalcium: 84mgIron: 2mg
Keyword Healthy Breakfast, healthy pumpkin muffin, maple glaze, no refined sugar
Tried this recipe?Let us know how it was!


5 from 2 votes (1 rating without comment)

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