Pumpkin Blueberry Muffins, Gluten Free
- Sara
- Sep 5
- 3 min read
Experience the best of both worlds with seasonal pumpkin muffins and classic blueberry muffins in one easy recipe. These Pumpkin Blueberry Muffins, Gluten Free are filled with juicy blueberries nestled in a moist and tender pumpkin cake. They are gluten-free, dairy-free, and have no added sugar (contains egg).
As part of my journey to eliminate processed sugar (I'm 6 weeks in!), I wanted to find a way to enjoy some of the seasonal pumpkin spice treats we're used to in the Fall while maintaining this 'no-sugar-added' lifestyle. I'm not against the natural sugars found in fruit, so I used a banana to gently sweeten these muffins. However, the real game-changer is the juicy blueberries, which provide a burst of lightly sweet berry flavor in every bite. Pumpkin and berries may not seem like a logical pairing, but the pumpkin in these muffins is quite subtle, contributing to the cake's softness and blending well with the spices.
To boost nutritional benefits, the flour used in these Pumpkin Blueberry Muffins is a combination of Almond Flour and Oat Flour. This mixture contributes to the muffins' high protein content, healthy fats, and fiber. As a result, you can enjoy this seasonal delight without experiencing a spike in blood sugar followed by an energy crash and cravings.
Pumpkin is packed with excellent nutrients. Originating from North America, its orange hue indicates the presence of beta carotene, or vitamin A, which supports eye and skin health. Rich in antioxidants, it helps ward off various diseases. With high levels of potassium and vitamin C, it can enhance immunity. Additionally, it is low in fat and high in fiber, promoting low cholesterol and heart health.
Substitutions:
Sweetener: For a sweeter muffin, use 1/3 cup maple syrup instead of the banana, but note the sugar content will also go up.
Flour: Almond and oat work nicely together here with the almond bringing protein and fat to the equation along with it's own moistness, while oat flour is very dry and absorbs wet ingredients well. I have not tried gluten-free baking flour in this, such as Bob's Redmill 1-for-1 Baking flour, which is another favorite of mine. I'm guessing it would work to replace the oat flour, or possibly both flours. If you try it or another combination, please write a comment and let us know!
Eggs: If you want to make a vegan muffin and are not wheat-sensitive, you can try flax eggs (2 Tbsp ground flaxmeal with 6 Tbsp warm water), and replace the oat flour with regular all-purpose wheat flour. If you want to make vegan plus gluten-free muffins, you can also try to swap the eggs for flax eggs, however I have not tried this and the muffins may turn out flatter and require a few more minutes baking time.
Almond Milk: Any non-dairy milk will work.
Coconut Oil: Any neutral cooking oil such as sunflower, safflower, or canola will work.
FODMAPs:
There are a couple ingredients containing small to moderate amounts of FODMAPs including the almond flour (high in GOS if you eat half the batch of muffins at once), banana (high in fructans the riper the banana and the more of it you use). To keep these in the low-FODMAP range, use a banana that has no brown spots, and just don't eat more than 2 muffins at any one meal.
If you make this low-FODMAP, gluten-free recipe please give it 5 stars ⭐️⭐️⭐️⭐️⭐️ below and leave a comment! We'd love to hear your feedback.
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