snack · meal-prep · 40 min

Pumpkin oat muffins

Name: Pumpkin oat muffins
Prep time: 10 min
Cook time: 25 min
Total time: 40 min
Yield: 6 servings
Ingredients: 120 g Rolled oats — blend to flour; 180 g Canned pumpkin puree; 300 g Plain nonfat Greek yogurt; 2 Large egg; 60 ml 1% milk; 30 g Maple syrup; 4 g Baking powder; 2 g Ground cinnamon; 5 g Olive oil — for the tin

Soft pumpkin and oat muffins with yogurt in the batter, lightly sweetened and easy to portion.

By GLP-3 Wiki · Updated September 2026 · How we review

AI-generated recipe illustration

makes 6 servings

10.5 g protein3.1 g fiber165 kcalper serving

One serving: 2 muffins. Nutrition is estimated per serving; changing the batch size scales the ingredients.

Prep: 10 min · Cook: 25 min · Rest / chill: 5 min · Total: 40 min

Contains: egg, milk. Check ingredient labels for allergens and cross-contact.

Ingredients

120 gRolled oats — blend to flour
180 gCanned pumpkin puree
300 gPlain nonfat Greek yogurt
2Large egg
60 ml1% milk
30 gMaple syrup
4 gBaking powder
2 gGround cinnamon
5 gOlive oil — for the tin

Steps

Prepare
Heat the oven to 350°F / 180°C and lightly oil 12 standard muffin wells. Blend the oats into a fine flour.
Mix the batter
Whisk pumpkin, yogurt, eggs, milk and maple syrup until smooth. Fold in oat flour, baking powder and cinnamon just until combined.
Bake
Divide evenly between the wells, keeping them no more than three-quarters full, and bake for 22–25 minutes, until the tops spring back, centers reach 160°F / 71°C and a skewer comes out without wet batter.
Cool and portion
Rest in the tin for 5 minutes, then transfer to a rack. Two muffins make one base serving; a single muffin is a smaller snack.

For a smaller portion

Have one muffin first and save the second. These are moist oat muffins, so warm gently if you prefer a softer crumb.

Notes

Refrigerate in shallow containers within 2 hours, or 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below for up to 3 days; reheat the portion you need to 165°F / 74°C.
Use plain pumpkin puree, not sweetened pumpkin pie filling. Freeze cooled muffins for up to 2 months.

Download the 50-recipe book (PDF)

Prints ingredients for 6 servings, with nutrition per serving.

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