healthy pumpkin cookies without white sugar piled high

Easy Pumpkin Cookie Recipe without White Sugar

In Brunch, Desserts & Drinks, Snacks by sarawalkenbachLeave a Comment

Do you get cookie cravings? Sometimes you just need a little something sweet to keep you going. This easy Pumpkin Cookie recipe without white sugar is sweet, healthy, and full of flavor. It’s kissed with pumpkin spice and made with wholesome ingredients to keep you feeling good. Plus, it will get your whole house smelling good.

hearty pumpkin cookies stacked on top of each other
Pumpkin Cookies made healthy! There is no white sugar in these babies, just sweetened with maple syrup.

Need a little more chocolate in your life, try these guilt-free Fudgy Brownie Bites.

Pumpkin Cookie Ingredients

If you typically eat healthy, you should have most of these basic ingredients already in your pantry.


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

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

You won’t use the whole can of pumpkin in this recipe. Don’t be mad, rejoice! There are so many options for leftover pumpkin. Here are just a few:

  • Pumpkin Energy Balls: easy 15 minute recipe!
  • 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).
  • Healthy Pumpkin Muffins: these muffins are good by themselves or topped with a maple glaze.
  • 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.
  • Freeze It: Pumpkin freezes well, if you aren’t feeling anything else pumpkin, freeze for a later use.

Adding pumpkin to your diet is a healthy benefit! Be sure to use room temperature canned pumpkin in this easy cookie recipe.

all the ingredients to make these healthy pumpkin cookies
Don’t forget the pumpkin spice in these pumpkin cookies

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

Maple Syrup

No white or dark brown sugar in these pumpkin cookies, just pure maple syrup. Maple syrup does contain some minerals and antioxidants. 165% of your daily recommended Magnesium intake! Maple syrup is a better choice over white sugar, as it is less processed than white sugar. However, it is still a form of sugar and should be consumed in moderation.

Nut Butter

Creamy, delicious, nutritious, nut butter adds the fat in this pumpkin cookie recipe without white sugar. It also brings fiber, protein, vitamins and minerals. Any nut butter will work. Here are a few that are typically readily available:

  • Peanut butter
  • Almond butter
  • Cashew butter
  • Sunflower butter

There is no added butter or vegetable oil added in this great recipe. The nut butter and maple syrup give these cookies a soft texture.

Oats & Flour

Oats add in a more fiber to this healthy cookie. They also provide antioxidants, vitamins and minerals. According to 9 Health Benefits of Eating Oats by Hrefna Palsdottir at

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.

Hrefna Palsdottir, MS at

You can use any flour in this recipe. To keep it on the healthier side, stay away from white flour. The ratio of flours I use is 1/4 cup almond flour and 3 tablespoons or whole wheat of gluten free flour. If you don’t have almond flour, sub any type of flour.

If using gluten free flour, make sure to get the 1to1 baking flour, like the one from Bob’s Red Mill.

pumpkin cookies plated with pumpkins in the background
These soft pumpkin cookies will have your house smelling delicious.

If you like this cookie recipe, you’ll love Cranberry Pistachio Oatmeal Cookies.


These maple spiced pumpkin cookies have my 3 favorite seeds:

  • Flax
  • Chia
  • Pumpkin

Adding in these 3 amigos of seeds are full of health benefits. According to Alina Petre’s article, Chia Seeds vs. Flax Seeds – Is One Healthier than the Other at

Both seeds are very nutritious. If you’re looking for more omega-3s, pick flax seeds. If you’re seeking higher amounts of fiber and bone-strengthening minerals, opt for chia seeds.

Alina Petre MS, RD,

Might as well, get the full spectrum and add them both.

Pumpkin seeds are also full of nutritious properties. In WebMD’s article, Pumpkin Seeds: Health Benefits it states:

Pumpkin seeds are rich in many antioxidants, which protect our cells from disease-causing damage and reduce inflammation in our bodies.


In this same article, it states that pumpkin seeds are rich in magnesium. Magnesium helps to:

  • Lower your risk of Diabetes
  • Improve Sleep
  • Regulate Blood Pressure

Don’t limit yourself to adding these tiny but mighty seeds to just these pumpkin cookies. Throw them in a smoothie, top a salad, sprinkle them on top of roasted veggies.

Other recipes that contain these seeds:

pumpkin cookies on a plate
Add in any mix ins you like. Try a combination of chocolate chips, pecans and pumpkin seeds, or swap in cranberries.


Fall is the time for Pumpkin Spice. Whether you think it belongs in coffee or beer, we can all agree that it definitely belongs in baked goods.

Buy pumpkin spice already mixed. Or if you have all the ingredients hanging out in your pantry, might as well make your own:

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

Another flavor that is a must in most baked goods is pure vanilla extract. Go pure, as it doesn’t have added chemicals. Pure vanilla extract contains only vanilla beans, water, and alcohol.

In my opinion, these cookies taste so much better with the real deal. However, pure vanilla is more expensive. So go with what your pocket book allows.


Lots of options for mix ins with this cookie. My favorites are:

  • Mini Chocolate Chips
  • Dried Cranberries
  • Pecans
  • Pumpkin Seeds

Choose 1 or 2, or add all 4 into the mix. Take a 1/2 measuring cup and layer in your favorite mix ins. If you are Team Chocolate, make sure to put in extra chocolate chips.

batter in bowl being scooped out on to a cookie sheet
It only takes about 20 minutes to make these pumpkin treasures.

How to Make this Pumpkin Cookie Recipe without White Sugar

In typical cookie recipes, you first cream butter and granulated sugar together with a hand mixer or stand mixer with paddle attachment. Since there is neither of those ingredients in this easy recipe, all you really need is a whisk.

  1. Whisk dry ingredients together in medium bowl.
  2. In a separate bowl, whisk wet ingredients.
  3. Fold dry ingredients into the wet, scraping the sides of the bowl until just combined.
  4. Using a small cookie scooper, scoop out on to a prepared baking sheet.
  5. Bake at 350 for 10-12 minutes.
  6. Move to a wire rack or let them cool right on the baking sheet.

Be sure to spray your baking sheet. Use parchment paper or a silicone mat, if you prefer.

For best results, keep an eye on your bake time. You don’t want these to get over done.

There is no chill time required with these baked cookies.

pumpkin cookies with a bite taken out
These 2-bite cookies are perfect for healthy snackin’.

How to Store

Store in an airtight container or freezer bag on the counter for up to 4 days. These will keep up to 7 days in the refrigerator. Freeze any cookies not consumed within 4 days.

This recipe makes 24 – 2 bite cookies. Freeze half for the following week if you are a party of 1 or 2. Or give to friends. They will appreciate a healthier cookie.

When to Eat

These delicious cookies are amazing for breakfast with your coffee and a side of fruit. But really, whenever you have that cookie craving, pop one in your mouth.

Make them to share with friends or give away at a cookie exchange.

Pumpkin cookies are always more popular in the Fall. But who says you can’t make these in the Spring and Summer too? Make them for an easy snack grab on the go any time of the year.

thyme branch

Thank you for reading this post on Easy Pumpkin Cookies without White Sugar. In all the delicious recipes Get my Free Recipe Drops right to your inbox so you won’t miss a recipe.

If you love this recipe, please consider giving it a 5 star rating.

healthy pumpkin cookies without white sugar piled high

Pumpkin Cookies without White Sugar

These Pumpkin cookies are made without white sugar, but are still sweet, soft and full of pumpkin spice. They are kissed with maple syrup. Add in your favorite mix ins to make these your favorite cookie all year round.
No ratings yet
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 24 cookies
Calories 68 kcal


  • 1 Cookie Scoop optional


Wet Ingredients

  • 1/2 cup Pumpkin pure, canned
  • 1/4 cup Nut Butter peanut or almond
  • 1/3 cup Maple Syrup pure
  • 1 tbsp Coconut Oil melted, see note
  • 1 tsp Vanilla Extract pure

Dry Ingredients

  • 1 cup Oats quick or old fashion
  • 1/4 cup Almond Flour see note
  • 3 tbsp Flour gluten free or whole wheat
  • 2 tbsp Flax Seeds milled
  • 2 tbsp Chia Seeds or Hemp Seeds
  • 1/2 tsp Baking Soda
  • 1/4 tsp Baking Powder
  • 1/4 tsp Salt
  • 2 tsp Pumpkin Spice
  • 1 tsp Cinnamon
  • 1/2 cup Mix Ins: Pumpkin Seeds, Pecans, Mini Chocolate Chips, Dried Cranberries, or a combination of any.


  • Preheat oven to 350°F. In a bowl, whisk together wet ingredients, set aside.
  • In another bowl, whisk together dry ingredients. Fold dry ingredients into wet ingredients, until just combined.
  • Using a cookie scoop or 2 spoons, scoop out cookie dough on top greased cookie sheet. Place 1-2" apart. Bake for 10-12 minutes, until slightly golden brown on top. Cool & enjoy!



If you don’t have almond flour, use 1/4 cup + 3 tablespoons flour of choice.
If you don’t have coconut oil, avocado oil will work too, or add in an extra tablespoon of nut butter.
I like to use a combination of pumpkin seeds, pecans, and mini chocolate chips.


Serving: 1cookieCalories: 68kcalCarbohydrates: 8gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.001gSodium: 48mgPotassium: 63mgFiber: 1gSugar: 3gVitamin A: 167IUVitamin C: 1mgCalcium: 24mgIron: 1mg
Keyword healthy cookies, maple syrup, pumpkin cookie recipe without white sugar, pumpkin cookies
Tried this recipe?Let us know how it was!

Leave a Comment

Recipe Rating