Pumpkin Oat Muffins


Here’s a festive variation on the classic Banana Oat Muffins. This recipe replaces some of the fruit serving with pumpkin, keeping a little bit of banana for sweetness and adding generous amounts of heavenly fall spices.

Just like their banana oat cousin, these are perfect for traveling or making ahead to grab and go on a busy morning. This makes one recipe (because I don’t like to batch cook NMF-lookalike foods and have them around too long) but if you want to batch cook, these keep well in the fridge or freezer and can be microwaved for a few seconds to warm them up. Enjoy!

Pumpkin Oat Muffins

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 6 oz Fruit/Veg
  • 1 Protein Serving
  • 1 Grain Serving


Fruit/Veg Serving

  • 3 oz pumpkin puree (unsweetened)
  • 3 oz banana, mashed (about 1 small banana)

Protein Serving

  • 1 oz almond butter (1/2 protein)
  • 1 oz dry toasted pecans (1/2 protein)

Grain Serving

  • 1 oz rolled oats*

*Note: While oats are naturally a gluten-free grain, they are often processed on the same equipment as wheat and may not be safe for folks with Celiac disease or gluten sensitivity. If this is an issue for you, be sure to buy oats that are certified and labeled gluten-free.

Condiments & Spices

  • 1/4 tsp baking powder
  • 1 tsp pumpkin pie spice OR the spices below:
    • 1/2 tsp cinnamon
    • 1/8 tsp allspice
    • 1/8 tsp ground nutmeg
    • 1/4 tsp ground ginger
  • 1/4 tsp vanilla extract

Maintenance Modifications

  • Grain Additions: Use 1.5 oz dry oats instead of 1 oz.
  • Protein Additions: Use additional nuts or nut butter, in the muffins or as a topping.


  1. Preheat the oven to 375 degrees. Lightly grease muffin tins or use muffin liners.
  2. Combine all ingredients in a large bowl and mix well.
  3. Scoop the batter into each muffin tin almost all the way to the top. I usually make 4 muffins.
  4. Bake for 25-30 minutes or until they have firmed up.
  5. Cool completely before eating, otherwise they will be a little too gooey.
  6. Eat all of the muffins for one complete breakfast (weight loss food plan).

Recipe Source: Katie’s Bright Kitchen, inspired by Whole Living Lauren


Rate This Recipe:


  1. Do I understand correctly that 4 muffins is one serving?

  2. Susan A. Cook

    Very nice vegan version of a muffin! Did you ever try a version with eggs for maybe half the pro? I’m on maintenance, and it got pretty dense with 2 Pro with extra PB & Nuts, plus 1.5 Grain, (although it did work and was very filling. ) Thanks for this nice option.

    • Hi Susan, I have my own personal solution to that issue – but it’s not official advice or anything. I agree, 4 oz of nuts and nut butter is excessive. I have quantities rule for myself of 2.5 oz nut/nut butter maximum, and if I choose that heavy protein then I don’t worry about trying to get the full 2 proteins. So my maintenance breakfasts are either 2 proteins, 2.5 oz of nuts/nut butter, or a protein and a fat. Those are the variations I’ve come up with that work well for me. So for example, I ate these muffins this morning which were weight loss protein portions but 1.5 oz grain, and I wasn’t hungry until lunch. Hope that helps!

  3. Another great-tasting recipe, I’m sure. Everything I’ve tried so far has been delicious.

  4. Andi Straus

    Thank you, Katie, these look fantastic and I’ve been wanting something with pumpkin and banana.

    • Heather Johnson

      Hi, Katie,. I’m looking forward to making these today. I just wanted to take this opportunity to thank you for all that you do. There’ve been times when I’ve felt like my food choices were too limited on BLE and I was ready to give up but then I became encouraged again when I’d receive an email from you containing a new recipe. Your hard work and dedication is helping so many people, including me. 😊

  5. I got rid of most of my baking pans, including muffin tins. But I’m thinking I could make these like the oatmeal rounds on a sheet.

  6. I just love this wonderful recipe idea. You have described it so easily also. It’ll help me a lot to make this at home. Thanks a lot for sharing this great article.

  7. I bet this is fantastic! 💕

  8. I love these muffins Such good flavor!

  9. Susan Lampert Smith

    As someone with an egg allergy, my breakfast options are very limited. I really appreciate your blog, Katie!

  10. Chris Newman

    Didn’t have a muffin pan so just put them on a cookie sheet. I kind of molded and formed them round. I was hoping they didn’t spread out during cooking and become pumpkin puddles. They did NOT. Got my 4 rounds, let them cool, and packed for breakfast the next day. Kept me very satisfied until lunch! Next time I will add a bit more cinnamon and nutmeg.


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