Maple Pumpkin Muffins

Maple Pumpkin Muffins

Published on Wednesday, June 08, 2022 by Caitlin Riley

These Maple Pumpkin Muffins are friendly for GERD, IBS, low-FODMAP and can be made Gluten-Free.

Muffins are always a big hit with kids, and these Maple Pumpkin Muffins do not disappoint. They are slightly sweet from the maple syrup and are delicious when served warm. Pumpkin is a great source of Vitamins A, C, and E as well as folate and iron. 

The flavor combo of pumpkin and maple feels a little bit like fall, but honestly, they are good any time of year! 

The recipe below calls for full-sized muffins, but I have also made them as mini muffins (that way I don’t feel bad saying “sure!” when my kids ask for seconds) by shortening the cooking time. My kids really like raisins, so I usually add those as well. For those who cannot tolerate raisins, but like a little extra sweetness, mini-chocolate chips are also really good here!

These muffins are GERD, low-FODMAP and IBS friendly, and can be made with several different flours. If you are gluten free (GF), I recommend Bob’s Red Mill GF 1-1 baking flour. Some additional tips include using silicone muffin trays that do not need spray or liners (I highly recommend these) and also be sure not to grab pumpkin pie filling instead of the canned pumpkin puree. These muffins also freeze well if you want to do some batch baking!

I hope you enjoy them!

[[ recipeID=recipe-9l3vsrcz4, title=Maple Pumpkin Muffins ]]

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Maple Pumpkin Muffins

Servings: 12


  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins




  • 2 ½ cups GF 1-1 flour or white whole wheat flour
  • 1 TBSP cinnamon
  • 1 tsp baking soda
  • ½ tsp salt
  • ¼ tsp baking powder
  • 2 eggs
  • ½ C. pure maple syrup
  • ⅓ C. melted butter
  • 1 C. canned pumpkin puree


  1. Preheat oven to 350 F. Line your muffins tins with liners or spray with cooking spray.
  2. In a large bowl, sift (or whisk) together the flour, cinnamon, salt, baking soda and baking powder.
  3. Make a well in the middle of the flour mixture and pour in the eggs, maple syrup and melted butter. Mix together until smooth. Add in the pumpkin puree and fold until just combined. 
  4. Fill muffin tins about ¾ full. Recipe makes 12 full sized muffins. Bake for 18-22 minutes, depending on your oven. When done, the tops will be golden, and a toothpick comes out clean.
  5.  Store at room temperature for about a week.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 12

Amount Per Serving
Calories 160
% Daily Value*
Total Fat 7g 10%
Saturated Fat 4g 20%
Trans Fat 0g
Sodium 220mg 9%
Total Carbohydrate 20g 6%
Dietary Fiber 2g 8%
Sugars 9g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Add-ins: raisins, mini chocolate-chips.

Cook time may range between 18-22 minutes, depending on your oven.