Fat Free Vegan Pumpkin Raisin Muffins Sweetened With Maple Syrup

by on September 21, 2011

I love pumpkin muffins. I remember the first time I had them as a kid, I was at school and one of the teachers brought us some. They were so moist and delicious. Even though I’m not a big fan of desserts like pumpkin pie, I enjoy things like pumpkin loaf and pumpkin muffins.

But often the really delicious muffin recipes can have a lot of sugar and oil in them. So I’ve created a new recipe that has no oil, and much less sugar.

Feel free to make these with whatever kind of flour you have on hand, but I try to mix it up once in a while and stay away from refined white flour. Also light maple syrup is less sweet than sugar, but adds nice moisture to these along with the canned pumpkin. I really love maple syrup added to baked goods.

Sometimes organic canned pumpkin is on sale at Whole Foods, so I stock up so I can make more pumpkin inspired recipes!

Fat Free and Vegan Pumpkin Raisin Muffins

Makes 12 muffins


1 1/2 cups spelt flour (or whole wheat flour)
1/2 cup oat flour (you can grind your own steel cut oats in Vitamix, or coffee grinder for this)
2 tsp celyon cinnamon (this is the sweet “true” cinnamon and tastes so yummy amazing!)
1/2 tsp nutmeg
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 14 oz can pumpkin puree
2/3 cup light maple syrup (or 1/3 cup agave + 1/4-1/3 cup water)
2/3 cup raisins (or as much or little as you like, I love raisins in baked goods!)


1. Preheat your oven to 375 Degrees F.

2. Mix the dry ingredients together in a large bowl.

3. Add the pumpkin, maple syrup, raisins and mix until combined.

4. Spray muffin pan with non stick spray or use a silicon muffin tray.

5. Spoon batter into cups with a tablespoon filling just below the top about 2/3 – 3/4 full.

6. Bake 25 to 30 minutes until a toothpick in the centre of a muffin comes out clean.

7. Remove from oven and let cool for a few minutes before removing and placing muffins on a wire rack.


Nutritional Info
• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 160.3
• Total Fat: 1.1 g
• Cholesterol: 0.0 mg
• Sodium: 235.5 mg
• Total Carbs: 35.5 g
• Dietary Fiber: 4.0 g
• Protein: 3.2 g

What’s your favorite addition to pumpkin muffins, raisins, walnuts, cranberries? Something else?

{ 22 comments… read them below or add one }

1 Joy Roxborough December 16, 2013 at 4:09 PM

This looks so yummy but I am not suppsed to eat pumpkins. What can i use instead of pumpkins for this?


2 hmmmm... November 21, 2013 at 11:41 AM

Your recipe looks really good.
I’m wondering if I can use stevia (how much whole leaf powder?)
and hokaido pumpkin(fresh) to make these?


3 claire October 16, 2013 at 4:14 PM

I have tried this recipe4 over the weekend and I made a hit. So from now on its going into our family favorites. Thank you.


4 Veronica Grace October 16, 2013 at 4:42 PM



5 Rhonda October 9, 2013 at 1:47 PM

Just found this recipe so haven’t tried it yet, but in response to the person asking what gluten free flours you can use besides ground oat flour, I just made a batch of gluten-free pumpkin muffins substituting 1/2 Red Mill Gluten Free flour and the other 1/2 a combination of soy flour, oat flour, buckwheat flour, and I always throw in a couple tablespoons of flax seed meal too! As recommended by Bob’s Red Mill, I also add 3/4 tsp. Xanthan Gum per 1 cup of gluten free flour. I have found this combination to work
well for me as subtitutes for all muffin recipes! I am anxious to try this new pumpkin muffin recipe, and thank you, Veronica for ALL your wonderful recipes!


6 Low Fat Vegan Chef Veronica October 9, 2013 at 1:56 PM

Thanks Rhonda, very helpful. I don’t do a lot of gf baking as being oil free it doesnt always work out but that combo with pumpkin puree should!


7 Chris October 9, 2013 at 1:01 PM

I used 1/2 cup amaranth flour instead of spelt and oat along with Bob’s Red Mill gluten free all purpose baking mix. Also added some chopped pecans and dried cherries. Delicious!
Thank you Veronica!


8 Low Fat Vegan Chef Veronica October 9, 2013 at 1:57 PM

Great Christine!


9 Elizabeth October 9, 2013 at 10:34 AM

Veronica….I would like to get into some vegan baking…but can’t eat wheat (and/or gluten…can eat oats tho…but don’t suppose the whole recipe can be made from oat flour….)….have NO idea what other flours to try….any suggestions??? New to this….Thanks!!!


10 Jane Smith October 9, 2013 at 5:22 AM

Yum! Thank you for this recipe, which will be my only pumpkin muffin recipe now. I don’t understand the complaints of the muffins being dry. I thought they were perfect!


11 Teresa de Souza October 8, 2013 at 12:53 PM


Teresa ***


12 Annemarie October 8, 2013 at 11:18 AM

I”ve never seen light maple syrup where I shop. Can I dilute the maple syrup with water like you did with the agave? Would I use the same dilution? Otherwise I’ll just use regular maple syrup. Looking forward to trying the recipe. It fits all my criteria!


13 Jill October 8, 2013 at 10:54 AM

We can’t easily source pumpkin puree here in the uk, and fresh pumpkins are really only available for halloween (yeah I know, crazy) ………. would butternut squash work in this?


14 Low Fat Vegan Chef Veronica October 8, 2013 at 11:20 AM

You can try canned butternut squash. Just so you know canned pumpkin is NOT jack o lantern pumpkins. Do not eat those. Canned pumpkin is just hard winter squash that is small and pumpkin like in shape. Health food stores will probably have it.


15 LucyDiamonds August 22, 2013 at 5:01 PM

This recipe was very useful for me in that it shows how I can (finally) bake vegan without adding tons of sugar and/or oil. It was a bit dry for my taste, but nothing that vegan butter can’t solve. I would say that it was not as “pumpkin-spicy” as I would have liked–maybe some All Spice, Ginger, or other seasonings would kick it up a notch??


16 LucyDiamonds August 22, 2013 at 5:03 PM

I will also add that I took the muffins out at 25 min, so their dryness wasn’t due to overcooking. How much applesauce would you recommend adding to moisten ‘em up a bit?


17 Low Fat Vegan Chef Veronica August 22, 2013 at 5:19 PM

It could be the type of flour you used or that it was older and dryer, also different brands of pumpkin have different amounts of moisture. I would just add a little more pumpkin to it then for it to be moister with your flour. Apple sauce isn’t really needed as there’s already pumpkin, that could water down the flavor. It doesn’t need any vegan butter! Oil-free. :) I mix my own pumpkin spice and it’s more fragrant, you can use a little more if you like as well. I find the cloves are a little strong and not everyone like that spice in large amounts. So use your judgement.


18 Teresa de Souza November 20, 2012 at 1:12 PM

No , they didnt baked too long . At all . The Moist is there . Oil too .

The Moist , coming from Almond Milk issued from the Right Source , You can be sure the Muffins will be OK .

Best ,



19 Teresa de Souza November 20, 2012 at 1:09 PM

Of course they can be Moist , V eronica !

In adding Almond Milk , is is still better . If the Source is the Right One .

Best ,



20 Teresa de Souza November 20, 2012 at 1:07 PM

I think its GREAT , V eronica !

But why not with Oil and Sugar ?

The Pupkin Colour is a Wonder in the Nature . So , it gives not only Beauty to the Muffins , but also the Taste of Miracle .

Best ,



21 Hannah March 19, 2012 at 5:00 PM

Good! I found the muffins to be a little dry. Next time I would either decrease the amount of flour or add a splash of almond milk but still delicious!


22 Veronica March 19, 2012 at 6:30 PM

Were they baked a little too long? They are not super moist and sticky like traditional muffins with oil in it, but they should be moist enough from the canned pumpkin. You can add a little applesauce too if you like.


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